I am 22 years old and my weight is really less and I want to know how to gain weight.

Question

To gain weight increase your� calories intake. Balancing your macros and micros, eat small meals 5 to 6 times in a day. If you take morning and evening tea replace it with banana shake adding some nuts to it, add milk to your diet, add whole grain food avoid eating refined foods, add lentils and legumes to your diet, add more of fruits and vegetables to your diet. Avoid fried food, avoid soda drinks. Replace white rice to brown rice. Add eggs to your diet .i am sure these some changes will surely help you.

Pooja Palriwala · Accepted Answer

To gain weight increase your� calories intake. Balancing your macros and micros, eat small meals 5 to 6 times in a day. If you take morning and evening tea replace it with banana shake adding some nuts to it, add milk to your diet, add whole grain food avoid eating refined foods, add lentils and legumes to your diet, add more of fruits and vegetables to your diet. Avoid fried food, avoid soda drinks. Replace white rice to brown rice. Add eggs to your diet .i am sure these some changes will surely help you.

Karuna Chawla · Answer

You can try this - 1. 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). Or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. 3. Take your breakfast every day. Don't skip it. U can eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits (eat whole fruit not juice), a handful of peanuts, seasonal fruit, a cup of curd/milk, a cheese cube/slice/ banana shake etc 5. Finish your dinner at least 2 hours before going to sleep. Take simple food like rice n dal in dinner. 7.take a lot of green vegetables n fruit. 8. Drink lot of water9. Everyday preferably sleep on same time 10. Maintain active life style. Exercise to gain weight swimming:jogging:lunges and squats:bench press:deadlifts:yoga:pull-ups:upright barbell rows and dumbbell shoulder press lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat. 11. Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.