Under Weight

How to Gain Weight Fast and Be Healthy

Consult a dietitian and trainer to set the weight you need to gain.
Eat frequently! – Arrange to have 3 large meals and 2-3 snacks every day. Eat in more amount than normal portions for your meals.
Eat food with higher calories & proteins like eggs, fish, meat, veggies, milk, protein supplements, fruits- bananas etc.
Have good sleep during the program for gaining weight.
To add calories, drink beverages like tea and coffee prepared in milk.
Avoid junk and sugary food.
You need to consume more calories every day than you burn with physical activity. This is one of the best way to gain weight fast.

Foods to gain weight fast

Best way to gain weight is to increase your calorie intake, choose foods that are higher in calories. Food items like potato chips, soft drinks, ramen noodles, frozen pizzas, macaroni and cheese mixes and other boxed meal mixes tend to be high in calories, but not very nutritious. Instead of junk foods, try to have high-calorie protein based foods that are good for you.

Breakfast

Toast with plenty of butter
Dried fruits and nuts
Omelet with cheese and vegetables
Milk or orange juice as beverages

Lunch or Dinner

Vegetables such as potatoes and corn. Increase intake of green and colorful vegetables
Rice
Fresh fish, poultry, eggs, or lean meat for protein. Extra Dal or Lentils
Add powdered milk to a creamed soup
Legumes, such as black beans
Whole-grain pasta with extra cheese

Snacks

Dried fruits
Apple slices with peanut butter
Nuts and seeds
100% fruit juice
Peanut butter, powdered milk, or protein powder added to a fruit milk shake
Whole-grain crackers with cheese slices

Yoga Breathing

These breathing exercises are important as they reduce stress, serve as relaxants and induce good sleep. Sit in Easy pose. Practice complete yogic breathing - inhale filling abdomen, then chest, then upper chest. Exhale in reverse order. Do 10 rounds slowly and mindfully.

Benefits: These breathing exercises are important as they reduce stress, serve as relaxants and induce good sleep.

Sit-Up

Lie down straight on back. Place both the hands above the head. Now keeping both the hands straight sit up and touch the toes with your fingers. Head should touch the knees. Again lie down straight with hands straight. Do this for 10 times.

Benefits: These exercises will increase muscular strength and stimulate your body into growth.

Leg Raising

Lie on your back. Slowly raise both legs upwards up to 30-40 degrees. Hold this position and count 10. Breathing will be normal. After completing place the feet slowly on the floor avoiding any jerks. Do the whole process once again. Then take rest in Corpse pose.

Benefits: Strengthens the hips and abdominal muscles.

Lifting of Buttocks

Lifting of buttocks strengthens back and knee muscles. The stronger your back is, the less susceptible you will be to pain and discomfort.

Lie flat on your back.
Bend both legs and place feet on the ground.
Position arms at your sides with fingers touching your heels.
Inhale while raising your back and hips, keeping shoulders and heels grounded for 15-20 seconds.
Exhale slowly while lowering your back to the floor. Repeat 3-4 times.

Benefits: This weight lifting exercise increases your muscle mass and strength. Strengthens the back and abdominal muscles and gives energy.

Wind Relieving Pose

Lie on back. Fold your right leg and press knee towards chest, count 10. Same with left. Then fold both legs, count 10.

Benefits: By exerting pressure on the abdomen, this pose helps in curing abdominal problems such as obesity, indigestion and constipation, thereby, increasing the appetite.

Rabbit Pose

Sit in Diamond pose. Now hold the heels with the hands. Thumbs should be inside the leg facing each other. Now slowly bend the body in front. Place the head between the knee and try to touch the crown of the head on floor. Hold the heels tight, raise the hips up. Hold the position and count 5. Breathing will be normal. Return to normal position. Do the asana 2 times. Then take rest in Corpse pose.

Benefits: Helps to balance the metabolic system and hormones as well as improves digestion.

Fish Posture

This posture expands the chest by increasing lung capacity and strengthens back muscles.

Start in Lotus pose.
Recline with legs extended on the floor, placing both hands beside the knees.
Inhale deeply, then exhale while lifting your head and chest using palm support.
Bend your dorsal and cervical spine backward, resting the crown of your head on the ground to create an arched upper body shape.
Release your hands once balanced on your head; hook index fingers around the big toes with elbows touching the ground.
Maintain this position with continuous deep breathing and count 5.
Release your hands gently and use them to lower your head; then release your legs.
Rest in Corpse pose. Do this asana 2 times.

Benefits: This yogic posture stretches almost every portion of the body and helps in overall growth. Expands chest and increases lung capacity. Strengthens back muscles. Promotes deep breathing patterns and supports mental wellness.

Half-Tortoise Posture

Sit in Diamond posture. Then raise your hands up sidewise and join your palms. Now bend your body forward along with your hands and hip should be touched with ankles. Your forehead should rest on the ground and stretch your arms in front with your palms touching the floor. Hold this position and count 5 with normal breathing. Come back to the previous position. Do the asana 2 times. Then take rest in Corpse pose.

Benefits: Our body can be rejuvenated by performing this asana regularly and every organ of the body gets stretched to the maximum.

Breathing Exercise

Sit in Easy pose. Close your left nostril with ring and little finger. Close your eyes and breathe in through right nostril. Block right nostril with thumb and breathe out with left nostril. Again breathe in with left nostril. Close left nostril and breathe out with right nostril. Do this for 10 times. Change your legs and again do for 10 times.

Benefits: People who are underweight can greatly benefit from this as it enhances both physical and mental strength.

Corpse Pose

Lie down on your back and relax your whole body, as if you have gone to sleep. Place a cold towel on top of the eyes. In this posture, keep the mind clean from all worries and thoughts. Do this for 5 minutes.

Benefits: A relaxing posture which restores peace of mind.