Achieving an ideal figure while gaining healthy weight is possible with simple home remedies, targeted exercises, and a balanced diet. This article provides effective remedies, easy-to-follow exercise routines, and a detailed one-week diet plan for two age groups: 18 to 40 years and 41 to 60 years. The tips are designed to help you gain weight in a healthy way and build muscle mass without resorting to shortcuts.
Each remedy below includes three potent ingredients (with quantities and scientific values), a detailed procedure, guidance on how frequently to use the remedy, and expected initial results. The exercise routines are designed for home workouts and are easy to follow. The diet plans are presented with options for both vegetarians and non-vegetarians.
Remedies for Age Group 18 to 40 Years
Remedy 1: Calorie Booster Smoothie Pack
Ingredients:
- Banana – 1 medium
High in natural sugars and potassium; provides quick energy and supports muscle recovery. - Peanut Butter – 2 tbsp
Rich in healthy fats and protein; increases calorie intake and helps in muscle building. - Whole Milk – 1 cup
A good source of calcium and protein; essential for bone health and muscle growth.
Procedure:
- Step 1: In a blender, combine one medium banana, 2 tbsp of peanut butter, and 1 cup of whole milk.
- Step 2: Blend until smooth and creamy.
- Step 3: Pour into a glass and stir gently before drinking.
- Step 4: Enjoy immediately after a workout or as a mid-morning snack.
How Frequent to Apply:
Consume this smoothie once daily as part of your breakfast or post-workout routine.
Initial Result:
Expect improved energy levels and gradual weight gain with muscle support within 2 to 3 weeks.
Remedy 2: Protein Power Porridge
Ingredients:
- Oats – 1/2 cup
A complex carbohydrate that provides sustained energy; aids in weight gain by offering a slow-release of calories. - Whey Protein Powder – 1 scoop
Rich in essential amino acids; supports muscle synthesis and recovery. - Whole Milk – 1 cup
Provides additional calories and calcium for bone strength and overall nutrition.
Procedure:
- Step 1: In a saucepan, combine 1/2 cup oats with 1 cup whole milk.
- Step 2: Heat over medium flame until the oats are soft.
- Step 3: Stir in 1 scoop of whey protein powder once the porridge cools slightly.
- Step 4: Mix well and serve warm.
How Frequent to Apply:
Have this porridge 4-5 times a week for consistent calorie boost and muscle nourishment.
Initial Result:
Users typically experience increased satiety and energy levels, with noticeable weight gain and improved muscle tone within 3 weeks.
Remedies for Age Group 41 to 60 Years
Remedy 1: Nutri-Dense Avocado Shake
Ingredients:
- Avocado – 1/2 medium
Packed with monounsaturated fats and vitamins; helps in increasing calorie intake and supports heart health. - Greek Yogurt – 1/2 cup
High in protein and probiotics; aids digestion and supports muscle health. - Whole Milk – 1 cup
Provides additional protein, calcium, and healthy calories to support weight gain.
Procedure:
- Step 1: Scoop out the flesh of 1/2 a medium avocado.
- Step 2: In a blender, combine the avocado, 1/2 cup Greek yogurt, and 1 cup whole milk.
- Step 3: Blend until smooth and homogenous.
- Step 4: Pour into a tall glass and enjoy immediately.
How Frequent to Apply:
Drink this shake once daily as an evening snack or as a supplement to your dinner.
Initial Result:
Anticipate increased fullness and a gentle weight gain with improved muscle tone within 2 to 3 weeks.
Remedy 2: Hearty Millet Porridge
Ingredients:
- Millet – 1/2 cup
A nutrient-dense grain rich in magnesium and B vitamins; ideal for calorie and energy boosting. - Almond Butter – 1 tbsp
Provides healthy fats and extra calories; supports muscle repair and weight gain. - Whole Milk – 1 cup
Enhances the nutritional value with extra protein and calcium for strong bones and muscles.
Procedure:
- Step 1: Rinse 1/2 cup millet and cook it with 1 cup whole milk in a saucepan.
- Step 2: Stir continuously until the millet softens and the mixture thickens.
- Step 3: Add 1 tbsp almond butter and stir until it is well incorporated.
- Step 4: Serve warm and enjoy the rich, creamy texture.
How Frequent to Apply:
Include this porridge in your diet 3-4 times a week as a nutritious breakfast or mid-day meal.
Initial Result:
Notice improved energy and sustained fullness, leading to steady weight gain and muscle strength improvements within 3 weeks.
Detailed Exercise Steps for Age Group 18 to 40 Years
Exercise Routine 1: Full-Body Strength Training
- Push-Ups:
- Stand in a plank position with your hands shoulder-width apart.
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
- Perform 3 sets of 10-12 repetitions.
- Squats:
- Stand with feet shoulder-width apart.
- Lower your body by bending your knees while keeping your back straight.
- Rise back up to the original position.
- Repeat for 3 sets of 15 repetitions.
- Dumbbell Rows:
- Hold a dumbbell in each hand with your back straight.
- Bend over slightly and pull the dumbbells towards your chest.
- Lower them back slowly.
- Complete 3 sets of 12 repetitions.
Exercise Routine 2: Core and Flexibility Workout
- Plank:
- Hold a plank position on your elbows for 30-45 seconds.
- Rest and repeat 3 times.
- Leg Raises:
- Lie on your back and slowly raise your legs to a 90-degree angle.
- Lower them without touching the floor.
- Do 3 sets of 12 repetitions.
- Stretching:
- Perform full-body stretches for 5-10 minutes focusing on arms, legs, and back.
- This improves flexibility and reduces injury risk.
Detailed Exercise Steps for Age Group 41 to 60 Years
Exercise Routine 1: Low-Impact Strength Training
- Wall Push-Ups:
- Stand facing a wall, place your hands on the wall at shoulder height.
- Lower your body towards the wall and push back.
- Perform 3 sets of 10 repetitions.
- Chair Squats:
- Stand in front of a chair with feet hip-width apart.
- Lower yourself until your bottom lightly touches the chair, then stand up.
- Do 3 sets of 12 repetitions.
- Resistance Band Rows:
- Secure a resistance band at chest height.
- Pull the band towards you while keeping your back straight.
- Repeat for 3 sets of 12 repetitions.
Exercise Routine 2: Flexibility and Balance Workout
- Seated Leg Lifts:
- Sit on a sturdy chair.
- Lift one leg at a time, holding for 5 seconds before lowering it.
- Repeat 10 times per leg.
- Arm Circles:
- Extend your arms to the side and make small circles for 1 minute.
- Reverse direction for another minute.
- Balance Exercise:
- Stand on one leg for 30 seconds, then switch.
- Use a wall or chair for support if necessary.
- Complete 3 sets for each leg.
Detailed One-Week Diet Plan for Weight Gain & Ideal Figure
A balanced diet is essential to support healthy weight gain and build muscle mass. Below is a day-wise diet plan that includes both vegetarian and non-vegetarian options to suit different preferences.
Monday
Breakfast:
- Vegetarian:
- Oatmeal with chopped almonds, banana slices, and honey.
- A glass of whole milk.
- Non-Vegetarian:
- Scrambled eggs on whole grain toast with avocado.
- A glass of whole milk.
Mid-Morning Snack:
- A smoothie with yogurt, berries, and a scoop of protein powder.
Lunch:
- Vegetarian:
- Mixed vegetable salad with chickpeas, spinach, and olive oil dressing.
- A serving of lentil soup.
- Non-Vegetarian:
- Grilled chicken salad with mixed greens and a lemon vinaigrette.
- A bowl of vegetable soup.
Afternoon Snack:
- Greek yogurt with honey and a handful of walnuts.
Dinner:
- Vegetarian:
- Paneer tikka with quinoa and steamed broccoli.
- Non-Vegetarian:
- Baked fish with quinoa and steamed mixed vegetables.
- Side:
- Fresh green salad with olive oil dressing.
Post-Dinner:
- Warm turmeric milk with a pinch of saffron.
Tuesday
Breakfast:
- Vegetarian:
- Whole grain toast with avocado spread and tomato slices.
- A glass of fresh orange juice.
- Non-Vegetarian:
- Omelette with spinach and mushrooms on whole grain toast.
- A glass of fresh orange juice.
Mid-Morning Snack:
- An apple with a tablespoon of peanut butter.
Lunch:
- Vegetarian:
- Quinoa salad with bell peppers, cucumbers, and chickpeas with a lemon vinaigrette.
- Non-Vegetarian:
- Tuna salad on a bed of mixed greens.
- Side:
- A small bowl of lentil soup.
Afternoon Snack:
- Carrot and celery sticks with hummus.
Dinner:
- Vegetarian:
- Vegetable curry with brown rice.
- Non-Vegetarian:
- Grilled turkey slices with steamed vegetables and brown rice.
- Side:
- Cucumber-tomato salad.
Post-Dinner:
- Chamomile herbal tea.
Wednesday
Breakfast:
- Vegetarian:
- Smoothie with spinach, banana, almond milk, and flaxseeds.
- A handful of mixed berries.
- Non-Vegetarian:
- Protein smoothie with Greek yogurt, banana, and a scoop of protein powder.
- Side:
- A handful of mixed berries.
Mid-Morning Snack:
- A handful of cashews and a fresh pear.
Lunch:
- Vegetarian:
- Stir-fried tofu with mixed vegetables and brown rice.
- Non-Vegetarian:
- Lean beef stir-fry with vegetables and brown rice.
- Side:
- A small garden salad.
Afternoon Snack:
- Sliced cucumber with mint-infused yogurt dip.
Dinner:
- Vegetarian:
- Chickpea and spinach stew with whole wheat roti.
- Non-Vegetarian:
- Shrimp curry with brown rice and steamed greens.
- Side:
- Mixed vegetable salad.
Post-Dinner:
- Warm milk with a dash of honey.
Thursday
Breakfast:
- Vegetarian:
- Tofu scramble with bell peppers and whole grain toast.
- Non-Vegetarian:
- Scrambled eggs with spinach and whole grain toast.
- Beverage:
- A cup of green tea.
Mid-Morning Snack:
- Fresh papaya slices or seasonal fruit.
Lunch:
- Vegetarian:
- Avocado and tomato salad with lemon-olive oil dressing.
- Non-Vegetarian:
- Grilled chicken wrap with mixed greens and avocado.
- Side:
- A small bowl of lentil soup.
Afternoon Snack:
- A small bowl of sprouts salad.
Dinner:
- Vegetarian:
- Baked vegetable pasta with a side of steamed greens.
- Non-Vegetarian:
- Baked salmon with quinoa and mixed greens.
- Side:
- Cucumber salad.
Post-Dinner:
- Herbal tea with a slice of lemon.
Friday
Breakfast:
- Vegetarian:
- Chia pudding topped with sliced fruits and a drizzle of honey.
- Non-Vegetarian:
- Poached eggs with whole grain toast and avocado slices.
- Beverage:
- A cup of herbal tea.
Mid-Morning Snack:
- A banana and a handful of almonds.
Lunch:
- Vegetarian:
- Spinach and lentil soup with whole grain crackers.
- Non-Vegetarian:
- Grilled turkey salad with mixed greens.
- Side:
- A mixed vegetable medley.
Afternoon Snack:
- A bowl of mixed berries.
Dinner:
- Vegetarian:
- Stuffed bell peppers with quinoa and mixed vegetables.
- Non-Vegetarian:
- Grilled chicken breast with brown rice and steamed broccoli.
- Side:
- Fresh garden salad.
Post-Dinner:
- Warm milk with a pinch of cardamom.
Saturday
Breakfast:
- Vegetarian:
- Idli with sambar and coconut chutney.
- Non-Vegetarian:
- Egg dosa with a side of tomato chutney.
- Beverage:
- A cup of masala chai.
Mid-Morning Snack:
- A small bowl of pistachios and seasonal fruit.
Lunch:
- Vegetarian:
- Vegetable biryani with a side of raita.
- Non-Vegetarian:
- Spiced chicken biryani with cucumber raita.
- Side:
- Mixed greens salad.
Afternoon Snack:
- Fresh guava slices or another seasonal fruit.
Dinner:
- Vegetarian:
- Dal tadka with brown rice and a cucumber-tomato salad.
- Non-Vegetarian:
- Grilled fish with brown rice and steamed vegetables.
- Side:
- Light garden salad.
Post-Dinner:
- Green tea.
Sunday
Breakfast:
- Vegetarian:
- Whole wheat pancakes topped with mixed berries and a light drizzle of maple syrup.
- Non-Vegetarian:
- Whole grain pancakes with scrambled eggs on the side.
- Beverage:
- Warm herbal tea.
Mid-Morning Snack:
- A peach or seasonal fruit with a few almonds.
Lunch:
- Vegetarian:
- Mixed vegetable curry with quinoa.
- Non-Vegetarian:
- Grilled chicken curry with brown rice.
- Side:
- Fresh salad.
Afternoon Snack:
- A bowl of fresh fruit salad.
Dinner:
- Vegetarian:
- Spinach and kale salad with lemon dressing and steamed vegetables.
- Non-Vegetarian:
- Baked salmon with quinoa and mixed greens.
- Side:
- Light vegetable medley.
Post-Dinner:
- Warm turmeric milk.
Final Thoughts
Gaining weight healthily and achieving the ideal figure requires a combination of natural remedies, regular exercise, and a balanced diet. These easy tips focus on home remedies using simple ingredients, tailored for two different age groups. For those aged 18 to 40 years, the remedies emphasize high-calorie and protein-rich ingredients to support muscle building and overall weight gain. For individuals aged 41 to 60 years, the focus is on nutrient-dense and heart-healthy ingredients that promote gentle muscle growth and overall well-being.
Each remedy includes a simple three-ingredient formula, a clear procedure, guidelines on how frequently to use the remedy, and expected initial results. When combined with the home exercise routines and the detailed one-week diet plan provided above, these methods offer a holistic approach to achieving the ideal figure.
Remember, consistency is key. Follow these routines diligently and maintain a balanced lifestyle. It is always wise to consult a healthcare professional before starting any new weight gain program to ensure that the approach is right for your body’s needs.
Embrace these natural methods and transform your body gradually. With patience and perseverance, you can gain weight healthily and achieve the ideal figure you desire while enjoying improved overall health and well-being.