How to Gain Weight the Healthy Way

Eat More Calories Than Your Body Burns

If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.

If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.

Eat Plenty of Protein

High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet. 

Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day

Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal. 

Eat Energy-Dense Foods and Use Sauces, Spices and Condiments

Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.

Dried fruit: Raisins, dates, prunes and others.

High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.

Fats and oils: Extra virgin olive oil and avocado oil.

Grains: Whole grains like oats and brown rice.

Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.

Tubers: Potatoes, sweet potatoes and yams.

Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Lift Heavy Weights and Improve Your Strength

Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time. 

How to build muscle quickly and bulk up

 

  1. Lift heavy things.
  2. Then, lift heavier things than last time (progressive overload).
  3. Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.
  4. Target sets and reps in the 4-5 sets of 6-10 reps per set.
  5. Sleep as much as you can.
  6. Eat more calories, especially on training days (with plenty of protein and carbs, and vegetables). Head here to calculate your caloric needs.
  7. Use a protein supplement if you cannot consume enough protein via regular sources.
  8. Consider supplementing with creatine.
  9. Repeat month after month after month.
  10. When in doubt, eat more than you think.
  11. If you put on too much fat, slightly cut back on calories on non-training days.

image11

6 Ways to Enlarge Your Breast (Without Surgery)

Try Breast Enhancement Products

Using medications to Get Bigger Breasts

Try Breast Enhancement Products

image12

The goal of these breast enlargement products is to increase the production of hormones that can enlarge your breasts.[1]

These hormones include:

  • estrogen
  • progesterone
  • growth hormone
  • insulin-like growth factor

Trying Breast Massage

Using medications to Get Bigger Breasts

Try Breast Enhancement Products

image13

Massaging your breasts with correct technique is likely to promote slight breast growth.

When massaging your breasts, it is important you use special oils or creams meant to encourage growth. 

Since this technique is affordable and relatively safe, feel free to try it at will.

Another benefit of breast massage is that you can also achieve a relaxed, content state of mind.

Using medications to Get Bigger Breasts

Using medications to Get Bigger Breasts

Exercising Regularly and Adjusting Your Diet

image14

For ladies who want to avoid an unplanned pregnancy and desire for larger breasts at the same time, birth control pills often can be an appropriate solution for both issues. 

A naturally occurring sex hormone referred as estrogen may be prescribed to ladies because of many reasons. 

Progesterone just like estrogen can cause mild breast enlargement. 

Exercising Regularly and Adjusting Your Diet

Exercising Regularly and Adjusting Your Diet

Exercising Regularly and Adjusting Your Diet

image15

Push-ups will not only exercise your triceps, but also strengthen pectoral muscles, which are located below your breasts. 

Lifting Dumbbells

Doing the Wall Press

Gaining some weight  

Foods rich in Estrogen:

Fruits: plum, cherry, grapefruit, and pomegranateVegetables: alfalfa sprout, beet, kale, and green bean

Nuts: peanut, walnut, and pistachio

Grains: wheat, barley, and rice

Soy Products: soy milk, soy yogurt, soybean, and tofu


Giving Your Breast a Visual Boost

Exercising Regularly and Adjusting Your Diet

Giving Your Breast a Visual Boost

image16

Practicing good posture is a recommended idea that can assist in enhancing breast growth. 

Wearing correct Bra Size: Wearing a Bra which is either too large or too small will certainly make your breasts appear smaller than they are. It is always essential you wear a bra which will allow your breasts to fit. Avoid the types of bras that will make your breasts flatten or hang loosely. 

Wearing Push-Up or Padded Bra:  A well padded bra will certainly make your breasts appear perkier. 


Apply Makeup - Contouring

Exercising Regularly and Adjusting Your Diet

Giving Your Breast a Visual Boost

image17

Getting dressed with the top and bra you opt to wear. Ensure your cleavage as well as chest area are visible.

Creating a cleavage shadow using dark bronzer. You will require applying dark bronzer in between your breasts. Load your brush and carefully sweep it in an upward motion from center of the chest, up and out till you create a v-shape between the breasts.

Applying any light colored face powder on the top half side of your breasts. Finish with a make-up sponge to properly blend the edges using the bronze

How to Make Your Butt Bigger

Building Your Butt Muscles

Building Your Butt Muscles

Building Your Butt Muscles

image18

Perform bodyweight squats. 

 Do lunges to work your glutes and thighs. 

 Do bridges to work your glutes. 

 Perform one-leg kickbacks in a downward position.
Do your butt workout 3 times a week, with a rest day in between.

Doing Cardio Exercises

Building Your Butt Muscles

Building Your Butt Muscles

image19

Climb stairs to build your butt while increasing your heart rate. 

 Set your treadmill on an incline. 

 Take a brisk walk or jog around a hilly area. 

 Do at least 150 minutes of moderate cardio activity weekly for general health. 

Adjusting Your Eating Habits

Choosing Butt Enhancing Clothes

Choosing Butt Enhancing Clothes

image20

Drink at least 11.5 cups (2,700 mL) of fluids daily to stay hydrated 

 Get 35% of your calories from lean protein to help build muscle.  
Make 40% of your calories complex carbohydrates (carbs). 

 Get 25% of your calories from healthy fats. 

Choosing Butt Enhancing Clothes

Choosing Butt Enhancing Clothes

Choosing Butt Enhancing Clothes

image21

 Wear butt enhancing shapewear or padding for an instant boost. 

 Wear tight pants with small, wide-set pockets. 

 Cinch up your waist with a belt. 

 Wear high heels to make your spine curve. 

10 MORE TIPS TO GAIN WEIGHT

image22

  

  1. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
  2. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
  3. Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
  4. Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
  5. Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
  6. Add cream to your coffee. This is a simple way to add in more calories.
  7. Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
  8. Get quality sleep. Sleeping properly is very important for muscle growth.
  9. Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
  10. Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.