GUIDE TO GAIN HEALTHY WEIGHT

   Have you ever been told that you are too skinny or just underweight? Do you eat everything and never gain weight. And do you want to put on weight? Although most fitness information is geared towards fat loss, but being underweight can also pose various health risks just as being overweight.

   Many thin women set out to gain any weight and gaining body fat is fine with them, not knowing if the weights you gain come primarily from increased body fat, you have no control of where those extra fats will be going to on your body. This extra fat could end up  in places like your tummy thereby giving you bad physique. The your best bet to improve your physique and also dictate where the extra pounds should go is to go after lean muscle weight gains. Here are some of the ways to gain healthy weight.

1. EAT MORE CALORIES AND WATCH YOUR DIET
   To gain weight,  you have to consume more calories. Estimate your calorie needs for weight gain. Add calorically dense foods into your diet, such as
- Carbohydrates like whole-grain breads, pasta and Brown Rice etc.
- Choose high-quality protein sources such as eggs, yogurt, meat, fish, milk, seeds, protein supplements etc.
- Starchy vegetables like Potatoes, Peas, Cauliflower, Pumpkin and Sweet potatoes
- Consume nuts and calorie dense ripe fruits like Banana
   You also need to:
- Eat your three main meal (breakfast, lunch and dinner) spaced about 5 hours apart. In addition eat two to three snacks a day in between meals.
- Never skip your breakfast. Include one eggs and fruit juice to your breakfast.
- Eat food with higher calories, Moderate fats, Higher Protein, Higher Fiber, Higher nutrition.
- Eat bigger than normal portions for your regular meals.
- Add healthy unsaturated fats in moderation such as olive oil, seeds, peanut butter and avocados to your diet.
- Do not drink water before meals. After meals, wait about 10 minutes before drinking water.
- Drink your calories, although water is good for hydration, but when you want to gain weight it's better to drink beverages that supply calories. Milk and 100 percent fruit juice make the healthiest drink choices.
  Eating the right foods and including a variety of healthy foods from all the food groups ensures that you gain more muscle and not fat.

2. TRAIN DON'T EXERCISE
   Building muscle requires something called "progressive overloading. Weight training helps to convert the extra calories into muscle, hence add some extra pounds to your body. This also increases your capacity to store muscular glycogen , or glucose stored within your muscles.
  Do 30 minutes of resistance training and Do NOT engage in aerobic exercises (Running Stationary Bicycling). Aerobic exercise help you lose body fat (weight loss). You may end up losing more weight than gaining weight. Do some compound movements like body-weight squat, push-ups, row or deadlift. add strength training to your exercise routine.

3. KEEP TRACK
   Keep a food diary or journal to track your weight gain progress. or use an online calorie tracker to help make sure you are meeting your calorie needs. Keep a record of your daily calorie consumption. Weigh yourself at the end of each week to see your development. Keep doing this until you start seeing a noticeable progress.