Here are some steps by which you follow the positive changes at the end of the week announcement with discipline.

Include a Nutitional Diet
Add a nutritional diet plan in your system for weight gain. Pamper yourself with foods. Low in fat and high in calories and nutrition, such as seeds, nuts, nut butters, starchy vegetables, low fat dairy products, eggs, legumes, and whole grains Foods like burgers, cheese, fries, onion rings, chocolate bars, hot fudge sundae, etc., which may be packed with a high amount of calories tempting, especially if you try to put on weight, but they are in good health. In fact, you have to lose to gain any weight for health reasons.

Exercise Regularly
Exercise for weight gain! There is no way to escape the year. Have basic exercises and strength training. Enjoy twisting exercises like curls, squats, deadlifts, sauces, etc.

Eat more Calories than you Expend
Everyone has a different body composition test and therefore have what. Your daily calorie needs to find out your current daily calorie intake is If you find that to him, and also add foods rich in calories gain to weight during the next 7 days, to gain weight at the end of the week your current daily calorie intake, 500 calories.

Increase Portion Sizes
Size of the larger portions more often. Not complete after breakfast, lunch and dinner. A meal after every 2-3 hours to make it easier to meet the caloric needs of the body. Contain protein and complex carbohydrates in your meal.

Drink Healthy Beverages
Take healthy drinks that have calories. Avoid drinking canned fruit juices, as they contain large amounts of sugar, which is not healthy for the body. Eat only all natural fruit juices. Avoid beverages like soda, coffee, flavored coffee, sweet tea, etc. These drinks are high in calories and little nutrition and can therefore help to put on unhealthy fats.

Eat Healthful Smoothies
Enjoy high-calorie but healthy smoothies for quick meals. Eating foods such as yogurt, almond butter, protein powder, dried fruit, fruit juice, soy milk, etc. You can mix these ingredients and a meal out of it just to give calories.

Choose Dinner Wisely
Choose your dinner wisely before heading to sleep. Do not indulge in unhealthy fats especially at night.