We always hear weight loss stories but as a fitness trainer I get a lot of emails from people that struggle to gain weight. There’s a difference between just gaining weight and gaining healthy weight and you should always opt for healthy weight. You’re not trying to be ‘fat’ just bigger but still healthy.

And you can achieve this by adding and subtracting from your current diet. Yes, you can eat Nigerian food and still be healthy. The formula to gaining weight is simple – Increase your daily calorie intake. So eat about 300-500 more calories than you do a day.

Here are some ways to gain healthy weight when you’re underweight:

- Eat more frequently. When you’re underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
- Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals, fruits and vegetables, dairy products, lean protein sources, nuts and seeds.
- Try smoothies and shakes. Don’t fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.
- Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.
- Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
- Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
- Have an occasional treat. Even when you’re underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK but most treats should be healthy and provide nutrients in addition to calories. Granola bars are good choices, fruits make great snacks!
- Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.
- This doesn’t mean go out and eat all the fast food and sweets you can get your hands on. Like I said earlier, your goal is to gain healthy weight and not fat.

Here are foods you should include in your next shopping list!

Protein sources:
Chicken breast – this is the leanest part of the chicken. It’s boneless and has a higher percentage of protein.
Fish – Tilapia, Salmon, Tuna or sardines are very high in protein. Every meal you take in should have at least 20-25% protein content.
Eggs – scramble your eggs instead of frying and if you must fry, use olive oil.

Carbs
Oatmeal
Yams
Sweet potatoes

Veggies – Broccoli, cucumbers, spinach, Brussels sprouts etc. Your meals should contain 70% vegetable, 25% protein and carbs.

Hope this helps!

source - http://tushmagazine.com.ng/simple-ways-gain-healthy-weight/

Ehen!!!!.....Now I've found the kinda thread I'm looking for

GOFRONT:
Ehen!!!!.....Now I've found the kinda thread I'm looking for

..no b only u o
All dis peeps b looking at u like an hungry man..wen na u chop pass

dddddd

Nice one

magazineguy:
We always hear weight loss stories but as a fitness trainer I get a lot of emails from people that struggle to gain weight. There’s a difference between just gaining weight and gaining healthy weight and you should always opt for healthy weight. You’re not trying to be ‘fat’ just bigger but still healthy.

And you can achieve this by adding and subtracting from your current diet. Yes, you can eat Nigerian food and still be healthy. The formula to gaining weight is simple – Increase your daily calorie intake. So eat about 300-500 more calories than you do a day.

Here are some ways to gain healthy weight when you’re underweight:

- Eat more frequently. When you’re underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
- Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals, fruits and vegetables, dairy products, lean protein sources, nuts and seeds.
- Try smoothies and shakes. Don’t fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.
- Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.
- Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
- Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
- Have an occasional treat. Even when you’re underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK but most treats should be healthy and provide nutrients in addition to calories. Granola bars are good choices, fruits make great snacks!
- Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.
- This doesn’t mean go out and eat all the fast food and sweets you can get your hands on. Like I said earlier, your goal is to gain healthy weight and not fat.

Here are foods you should include in your next shopping list!

Protein sources:
Chicken breast – this is the leanest part of the chicken. It’s boneless and has a higher percentage of protein.
Fish – Tilapia, Salmon, Tuna or sardines are very high in protein. Every meal you take in should have at least 20-25% protein content.
Eggs – scramble your eggs instead of frying and if you must fry, use olive oil.

Carbs
Oatmeal
Yams
Sweet potatoes

Veggies – Broccoli, cucumbers, spinach, Brussels sprouts etc. Your meals should contain 70% vegetable, 25% protein and carbs.

Hope this helps!

source - http://tushmagazine.com.ng/simple-ways-gain-healthy-weight/

would love to gain a little weight.

You want to earn passive income before the end of today? please check my signature

Na wa o

Na for Nigeria regime person go dey find chicken breast, laps, etc

Person cannot gain weight in peace again

Good one op

SaintHilary:

..no b only u o
All dis peeps b looking at u like an hungry man..wen na u chop pass

kikiki

bro its not working for me. instead pot belly is coming.
and fine gurls usually dislike big stomach.

As slim as I am, I find it difficult lifting myself in the morning.

How much more adding weight.

How do I gain weight and lose belly fat?!?

No be money person go take buy all these things chop? Just have peace of mind, have inner joy and be happy. You'll look fresh.

COME JOIN US AT AGC GWARINPA ABUJA

I don Google search this kinda topic tire

Good thread. I will follow this, but some of these veggies are hard to find around Benin.

lol

Stop worrying. Peace of mind is the best ingredient for gaining weight!

I am on the slim side and mother of 4 but my weight was not funny that most times people thinks that I have one sickness or so .... besides I find it extremely hard to eat also ..... My weight was 55.2kg ..... I later seeked for medical help sometimes last week and the doctor recommended apetamin and i noticed it was scarcely found in the market ,i then opted for chupatiz ,just the 1st day I took the drug , God !!! I finished everything edible in my house ...... presently speaking now , just one week I took the drugs, i weighted 59.4kg and one thing I love about it is that my butt and hips are gradually coming out ...... I always take the drug at night because it makes one dizzy ...... Remember when consuming , consume healthy food

Apetamin syrup is my secret, before I got married I was size 8,after 13yrs of marriage size 8.Thank God for Apetamin even if na only garrison you dey soak drink, you'll surely add weight

You gotta be kidding me,WEIGHT GAIN! for what? Folks be seeking for ways to shed n wtf!
I need tips on weight reduction and muscle gain instead.

if u want a heady weight,hit the gym

I need an affordable sexdoll

Nice thread...

Check my signature if you are a business owner

I took a bottle of Apertatin with a moderate body weight exercise for a week and I gained an appreciable weight in particularly my thigh and butt.

I want to say that if you have a very High metabolism, as a result of genetics.

Adding weight will be very very hard.

I like to think of metabolism as the engine if the body, if your engine is running very High, it will break down and use up most of what you ingest.

Likewise if its slow, you will suffer the opposite.

which is why some people eat not so much in their family. yet they are the only ones adding weight.
Why?

Because their metabolism is slow

This is what those Nutrionist and These dieticians won't tell you. so they can sell nonsense to you.

You can use exercise to jack up your metabolism if its slow

Also as we age, our metabolism drops, aka our body engine gets weaker. so if you had a slow metabolism from birth and u never did anything to jack it up, as u get older say from age 40. It becomes extremely harder to raise it up.

Google is ya friend o, use your internet to learn.

ITS ALL DOWN TO OUR METABOLISM

teacherbim:
Apetamin syrup is my secret, before I got married I was size 8,after 13yrs of marriage size 8.Thank God for Apetamin even if na only garrison you dey soak drink, you'll surely add weight

how much is it pls?

Mzora:
how much is it pls?

From Jumia is 4800 for 2bottles but I think is promo but I do get mine from a nairalander Royal green at 3k

doskie:
bro its not working for me. instead pot belly is coming.
and fine gurls usually dislike big stomach.

They dislike pot belly because moni non dey. If moni plenty, dey non go mine

starbuck:
I am on the slim side and mother of 4 but my weight was not funny that most times people thinks that I have one sickness or so .... besides I find it extremely hard to eat also ..... My weight was 55.2kg ..... I later seeked for medical help sometimes last week and the doctor recommended apetamin and i noticed it was scarcely found in the market ,i then opted for chupatiz ,just the 1st day I took the drug , God !!! I finished everything edible in my house ...... presently speaking now , just one week I took the drugs, i weighted 59.4kg and one thing I love about it is that my butt and hips are gradually coming out ...... I always take the drug at night because it makes one dizzy ...... Remember when consuming , consuming healthy food

How much and where do you get Chupatiz because Apetamin is very scarce

teacherbim:

How much and where do you get Chupatiz because Apetamin is very scarce

N200 and i got it from my nearest drug store aka chemist shop