5 ways to gain weight at home || Top5List.in


5 ways to gain weight at home || Top5List.in

1. Eat less food.

 Eat fewer calories than what you burn off per day (exercise). If you're eating 5 small meals daily, consume 6 cups of vegetables and 4 servings of fruit daily (or 2 1/2 cups of fruit and 4 cups of veggies). A serving size ranges between 1-1/2 cup for fruits and 3-4 ounces for vegetables.

 2. Drink green tea.

 Green tea contains catechins that may help reduce fat storage and promote weight loss. Researchers suggest drinking two 8oz glasses of green tea daily.

 3. Include beans and legumes in your diet.

 Legumes are a great source of protein and fiber; they have a low glycemic index, meaning they don't cause an insulin spike. Beans include lentils, chickpeas, black beans, red kidney beans, white kidney beans, and soybeans.

 4. Add some spice.

 Spices like cinnamon, cardamom, ginger, nutmeg, garlic, and onion contain antioxidants and other phytonutrients that may prevent obesity. Ginger root has been shown to increase feelings of fullness after a meal.

 5. Switch out processed foods.

 Processed foods contain high levels of refined sugar and unhealthy fats. Replace them with whole grains, produce, nuts and seeds, and lean cuts of meat.

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