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8-Easy tips to Gain Weight
Due to modern day luxurious and comfortable lifestyle, many people tend to gain weight. There is an ever increasing count for overweight and obese people who need to lose weight in order to prevent or control the development of degenerative diseases in future.

So there is more hype for losing weight these days but then what about those who are desperate to gain a few kilos? There are people in our society who really strive hard to gain weight but due to their high metabolic rate may find difficult to increase even a kilogram despite of eating more.

The basic principle of weight gain advocates that you should ideally consume more calories than you are able to burn. Exercising is important even for gaining lean muscle mass. A judicious combination of diet and exercise can help you gain weight.

Eat more calories: In order to gain weight, eat around 1,000 extra calories per day. Eat larger portions and eat at least five meals a day. Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
Make good food choices: Eat a lot of dairy products, fish, lean meat, eggs, fresh fruits and vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
Protein is important: Increase your protein intake to build new muscle.
Eating the right snack: Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
Fluids help too: Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
Workout intensively: You need to exercise really hard and intensely to gain more muscle mass. The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips as these exercises put the most stress on muscles and stimulate the maximum number of muscle fibers. These exercises should be done under the supervision of a fitness trainer.
Supplements: Creatine supplements can help some athletes gain weight but the reason is still not very clear and needs more research. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.
Consistency is important: Gaining weight is not an easy task and might take a long time to show results. Some people get frustrated and quit. Any change will be noticeable only when consistently followed. So regularization of the weight gain programme is important.

Eat protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your evening meal.
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.
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