How to Increse body wieght in 30days

A healthy weight gain goal would be around 0.5 to 1 kg per week.

Here are some general guidelines to help you gain weight in a healthy way:

1.Increase your calorie intake: In order to gain weight, you need to consume more calories than you burn. A safe calorie surplus would be around 300 to 500 calories per day, which can help you gain 0.5 to 1 kg of weight per week. You can increase your calorie intake by adding healthy high-calorie foods to your diet such as nuts, seeds, nut butter, avocados, whole grains, dairy products, and lean protein.

2.Eat frequently: Instead of consuming three large meals per day, try to eat smaller meals more frequently throughout the day. This can help you increase your overall calorie intake and provide your body with a steady supply of nutrients.

3.Choose nutrient-dense foods: Focus on consuming nutrient-dense foods that are high in calories and nutrients. This includes foods such as whole grains, lean protein, healthy fats, fruits, and vegetables.

4 Strength training: Regular strength training exercises can help you build muscle mass and increase your overall weight. Aim to perform strength training exercises at least 2-3 times per week.

5.Get enough rest: It is essential to get enough rest to allow your body to recover from workouts and promote muscle growth. Aim for at least 7-8 hours of sleep per night.

It is important to remember that weight gain is a gradual process and varies depending on individual factors such as age, gender, and metabolism. It is essential to consult a healthcare professional before making any significant changes to your diet or exercise routine.

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