10 Waight growth tips

Here are 10 effective tips for healthy weight gain: 1. Eat More Calories Than You Burn Aim for a caloric surplus (300-500 extra calories/day for slow gain, 700-1000 for faster gain). 2. Increase Protein Intake Protein helps build muscle, not just fat. Aim for 1.6–2.2g of protein per kg of body weight. Good sources: chicken, fish, eggs, dairy, nuts, beans, protein shakes. 3. Eat More Healthy Fats Healthy fats are calorie-dense and help hormone production. Good sources: avocados, nuts, seeds, olive oil, fatty fish, dark chocolate. 4. Consume More Carbs Carbs fuel workouts and increase calorie intake. Eat whole grains, oats, rice, potatoes, fruits, and vegetables. 5. Strength Train Regularly Focus on compound lifts like squats, deadlifts, bench press, and rows. Train 3-5 times a week to ensure the extra calories go to muscle. 6. Eat More Frequently Eat every 3-4 hours to keep your body in an anabolic (muscle-building) state. Have high-calorie snacks between meals (e.g., nuts, protein bars, Greek yogurt). 7. Use Liquid Calories Drinking calories is easier than eating them. Try smoothies, milk, protein shakes, fruit juices. 8. Don't Fill Up on Low-Calorie Foods Avoid excessive raw veggies, soups, and watery foods that fill you up without adding calories. 9. Get Enough Sleep & Recovery Aim for 7-9 hours of sleep for muscle recovery and growth. Sleep affects hormones that control muscle building and appetite. 10. Be Consistent & Track Progress Track your weight and food intake weekly. Adjust calories if you're not gaining at least 0.25–0.5 kg (0.5–1 lb) per week. Would you like meal plan ideas to support your weight gain?