Tips to adding / gaining Weight

A few days ago I wrote about Tips to Reduce Obesity. Well now, I'll give you some tips on how adding weight. Ten of them are:

1. Eat frequently! – Arrange to have 3 large meals and 2-3 snacks every day.
2. Eat bigger than normal portions for your meals
3. Eat food with higher calories
4. Add healthy unsaturated fats such as olive and canola oil, nuts, seeds, peanut butter, avocados.
5. Eat diet food with high calories & proteins like eggs, fish, meat, veggies, milk, protein supplements, fruits- bananas etc.
6. Beverages can help you gain a weight too. If it’s possible, drink shakes, milk, juice, etc. instead of water, coffee, tea, and diet sodas.
7. Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein.
8. Do resistance training -- Weight training helps convert the extra calories into muscle. One of 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.
9. Consistency - It would take some time, usually a few months, for you to see some weight gain. Many people get frustrated and quit when they fail to see dramatic improvement. You need to focus on your weight gain plan. No weight gain program can work wonder for you if you don’t commit to it.
10. Many people are skinny because of their genetics. But effective weight gain program can help you exceed your genetically predetermined weight.

Supplement is also important at gaining weight for you.