- In regular calories, you should take an extra 500 calories daily.
- Eat 4-5 times in a day.
- Don’t forget to take breakfast.
- In meal take nuts, eggs, chicken, vegetables and cottage cheese.
PAY ATTENTION TO YOUR CALORIES:
To gain weight the big step is calories, you just pay attention to how much calories you’re taking daily.
What you are eating and when you are eating is the effect on your weight, add 500 calories daily in your diet. If you want to add some physical work in your daily life then you should increase your calorie amount, daily we eat 3 times, in that schedule we should take 2-3 small meals in the gap of 2-3 hrs.
HEALTHY FOOD: Eat those meals which are healthy, which are fulfilled by nutrients and calories. please avoid harmful substances they can cause disease.
MILK AND NUTS: It’s good to take a banana with milk and you take apples or some nuts, with this, you also take chicken, eggs, fruits, vegetables, cheese and different types of nuts.
WATER: Drink a lot of water it gives you energy, because of this you able to do different works. deficiency of water can cause different diseases.
SLEEP: Sleeping is the best medicine to gain weight, it plays an important role in weight gain, you should take sleep at least 8 hrs. daily.
EXERCISE: To gain weight in one month you should lift weight also, you should do a deadlift, military press, bench press, and another exercise. and don’t do aerobics and cardio exercise they burn your excess calories that may affect your weight.
With these tips, you can easily weight in one month.