How to Increase Weight in one Month

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How to Increase Weight in One Month

1. Eat More Meals. 


Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.
  • Don’t wait until your stomach starts to growl to eat. Plan out five meals so you never have time to get hungry.
  •  Eating this much can take a lot of effort since you need to stock up on enough food to feed yourself more often. Pack calorie-rich snacks you can eat on the go, like bananas and peanut butter or dense granola bars
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How to Increase Weight in One Month

2. Eat more calories at every meal.  


Eating five small, low-calorie meals isn’t going to cut it; they’ve got to be big and rich in calories. Load up on a restaurant-sized meal each time, with big portions of meat, vegetables, and a carbohydrate. Eating this much might not exactly feel comfortable, but it’s the best way to gain weight fast.

  • A large enough breakfast might consist of a three-egg omelet, two slices of bacon or sausage, a cup of roasted breakfast potatoes and a glass of orange juice.
  • For lunch, try a fully dressed turkey club on whole wheat bread, two bananas, and a salad.
  • Dinner could be a grilled steak, loaded baked potato and a few cups of grilled veggies.
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How to Increase Weight in One Month

3. Focus on protein, fats, and carbohydrates. 


These are the three macronutrients that will help you gain weight, and you need plenty of each of them to stay healthy. Focus on incorporating protein, fats and carbohydrates into every meal you eat so your diet stay balanced. Here are some examples of good choices in each category:

  • Proteins: eggs, salmon, tuna, and other fish; chicken breasts and thighs; lean beef burgers and steaks; and bison.
  • Fats: olive oil, safflower oil, canola oil, coconut oil, and grape seed oil; avocados, walnuts, almonds, flaxseeds.
  • Carbohydrates: fruits and vegetables; beans, lentils, peas; brown rice, whole grain bread, whole grain pasta, and other whole-grain products; and honey.
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How to Increase Weight in One Month

4. Make sure you drink plenty of water. 


Water will help your body process the extra protein and calories you’re taking in. Drink several glasses with every meal to avoid getting dehydrated. Since you’ll be exercising more to gain mass, aim to drink 10 glasses of water every day.

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How to Increase Weight in One Month

5. Go with Liquid. 


Blended food digests more easily than the solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter, and whey protein in your blender.
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How to Increase Weight in One Month

6. Track your Calories. 


Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight.

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How to Increase Weight in One Month


7. Lift Heavy Weights and Improve Your Strength.


 Stop wasting time with curls and flies. Do free weight, compounds like squats and Deadlifts instead. They trigger more strength and muscle gain to gain weight.
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How to Increase Weight in One Month

8. Rest your muscles. 


Let your muscles rest between exercise sessions. This is an important way to help your muscles get bigger and stronger. Your muscles rebuild during your days off, so never exercise the same muscle before its ready, and never exercise the same muscle group two days in a row. Wait at least 48 hours before working the same muscle again.

  • Also, it’s important to get eight to nine hours of sleep every night for maximum gains. If you are only getting six hours or less, you’re not going to get all the benefits of your exercising and diet.
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How to Increase Weight in One Month


9. Be Consistent. 

If you eat a lot today but little the rest of the week, you won’t gain weight. You need to be consistent if you want to succeed in the long run.

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