The fattest Tanuki

Tools You may Use~~~~~~~~~~~~~~~~~

• WEIGHT GAIN GOAL DATE CALCULATOR

• GAIN CALCULATOR

• BMR CALCULATOR

• MYFITNESSPAL

• FLIPP

• CALORIC INTAKE ESTIMATOR (select: Muscle Gainz)

Other Beneficial Links~~~~~~~~~~~~~~~~

• How to Gain Weight:  

• 25 Foods that will Make you Hungry: 

• Weight Gain Foods: 

• BMI stock Charts: 

• BMI Comparison Charts (40-80BMi demonstrated): 

• Body Composition: 

TERMS TO KNOW~~~~~~~~~~~~~~~

BMR | Basal Metabolic Rate. what your body needs calorie wise in order to sustain its vital functions (return to zero, aka if you laid in bed all day doing nothing what your body needs calorie wise to continue fueling itself)

BMI | body mass index

GW | Goal Weight

CW | Current Weight

LW | lowest weight

Immobile | to be bed bound, in this case as a direct or indirect result of weight gain.

FA/FFA | Fat admirer. Someone who identifies as being attracted to people who may fall along the spectrum of fatness (in obvious varying degrees)

Encourager | Someone who may or may not identify as a feeder who likes to see others eat & possibly gain weight. Often the softcore end of the FA spectrum

Feeder | Someone who either in person or online is interested in spurring or causing another person’s weight gain.

Feedee | Someone who wants to be fed to gain.

Foodee | Someone who loves food, is passionate about the culinary arts.

BHM | Big handsome man

BBW | big beautiful woman

BASIC THEORY~~~~~~~~~~~~~~~~

How does a person gain weight? In theory, whenever your calories IN are more numerous than your  calories OUT, you will see weight gain. My personal belief is this gain is compounding, as weight increase generally means activity decrease, thus being easier to continue to gain weight over time as much as your BMR will be directly impacted by your gain (more calories needed to sustain/maintain higher weight). For someone who is accidentally or unintentionally gaining, this usually looks like <500 calories more than their required BMR in a day. 500cal+BMR/BMR would in theory result in 1lb of weight gain in a week (52 weeks in a year = 52lbs). For someone who is intentionally gaining, it isn’t unheard of for someone eating a surplus of 1500-3500cal a day to see 1lbs a day (1500-3500+BMR/BMR a day = 3-7lbs a week) or 150lbs-374lbs in a year (both numbers are dramatically noticeable gains if you are hoping to do so in secret). With the help of an online encourager (and from my personal experience) you can expect to see upwards of 5-20lbs in a month gaining, while those with in person feeders often see more aggressive results. Use any of the above calculators to get your BMR as a base line - and the Prokerela calculator if you have a target date for your weight gains (ex: if you were 180lbs today and wanted to weigh 400lbs in 18 months) and it will provide you your approximate necessary caloric intake to get you to said weight by the date.

TECHNIQUES ~~~~~~~~~~~~~~~~

Overview: Additional tips and tricks, methods - some old “wives tales” and other unproven sentiments.

1. Don’t drink water before or during meals. Water is a necessity, but we hear about using water as a substitute for other drinks & drinking between bites as a means to lose weight, not gain. Drink (homo) milk instead.

2. Stop drinking 1-2% or skim milk! (160 calories versus 40-75 per serving)

3. Use creamer (10%+) instead of milk in cereal.

4. Eat more often! Despite the “benefits” of gaining to be had from putting “your body into starvation mode”, this isn’t healthy nor is it a viable option in the long run. 

5. Use bigger plates & fill them!

6. Weigh yourself & keep logs of calories in & out, as well as weight !

7. If you are having a hard time because you have a fast metabolism, or have a natural inclination to be athletic/muscular - double, triple, or quadruple your current food intake !

8. Intermittent fasting can be beneficial, however try to limit food intake to hours in a day versus staggered days of eating & not eating - 12PM-8PM for example, or 12PM-12AM.

9. Nuts & carbs are your best friend.

10. peanuts, cashews, and olive oil - yogurt, fruit pies and granola bars are all healthy fatty snacks as well 

11. (Stolen from Wikihow) Eat late at night. Without even upping your food intake, changing your eating times can facilitate the weight gaining process. Have a big dinner late at night and after that? Pile on dessert. A recent study shows that people who snack after 8 p.m. have higher body mass indexes (BMIs) than people who don’t nosh at night, even though they don’t eat significantly more total daily calories

12. Eat fast food.

13. Buy snacks you love, and buy them in bulk on sale (check flipp app for coupons/flyers, go to Costco etc.)

14. Eat meal replacement snacks as a second snack or between meals.

15. Grazing can be a good maintenance trick for people trying to rewire their brains to lose weight, but consistently eating (making sure you have a snack in your hand or within your arms reach) for 10-12 hours a day is a surefire way to put on weight.

16. Use desjardin breakfast drinks, ensure, k brand, or other stir-in meal replacements in your milk on top of your meal.

17. High fat foods and high protein foods will be a major help.

18. Limit your physical activity ! Fuck walking, drive. Fuck taking the stairs, be lazy !

19. Make friends in your community that also enjoy gaining weight, or feeding - hell, even make some plus size friends who love to go out and eat- the power of having friends around who also want to snack all the time is lucrative !

THE BLOAT LIST (Here’s the different types of bloat I tried over the years, and there result) IMPORTANT: IF YOU KNOW A METHOD THAT ISN’T ON THE LIST, PLEASE MESSAGE ME! STOMACH CAPACITY TRAINING:

Drink a large glass of water before, and after a big meal, it make each stuffing session much more intense

Eating a head of lettuce before a meal to expand the stomach: It’s not very fun to eat, but it works very well!

SPRITE AND BANANA Pretty good, resulting in a big solid belly. It creates a foam that doesn’t go away instantly https://www.youtube.com/watch?v=kN9ifevkDis Peoples doing Banana & Sprite are trying to drink a 2 liters bottle in one go, so of course, their little stomach reject it. Just try with a can and two bananas to begin, and work your way up each time. For this method, you can take it very slowly. COKE AND MENTOS: Use DIET COKE, it’s more effective, https://youtu.be/iS2vG1o7Op4 , and don’t put it in the fridge, it’s easier to chug when it’s not cold. Use ORIGINAL MENTOS (the fruit one doesn’t work), or Excel/Eclipse Mints instead. They take MINUTES to disolve and keep releasing air! It’s amazing! I use 710 ml, but if you have a large stomach capacity, you can try a 2 liters bottle

First, I put 2 mentos in my mouth. I quickly open the bottle and push the third of its content while I swallow as fast as I can. At this point, I’m inflated from the carbonation, and I can push my belly out and hear it sloshing around. The urge to burp is beginning

I wait a couple minutes, and do the same thing again. It produce a geyser in your mouth that you are trying to swallow immediately. (If the bottle was full, the pressure would make you spit everything out instantly) At this point, I’m full of air and the urge to burp is really strong. I lie down and wait for it to pass a minute, and let my stomach relax.

Finally, I put a last mentos in my mouth, and I chug the geyser until there’s nothing left. At this point, I can’t even push my belly out: the air is pushing to hard. Nothing is sloshing around: I’m maxed out.

Next: Now that my belly is stretched out, time for a big meal! If you could keep all the air in, your intestines will be full of gas, making a food inflation even more impressive. Note that I’m skinny and I see the effect immediately. If you have a layer of fat, the effect might be less visible.

CAKE SHAKE: Blend a box of Betty Crocker Yellow Cake mix with a quart of milk, a little at a time so it doesn’t cake up in the blender. (DON’T add eggs!) Drink that down. Then I drink two 8 oz. glasses of water as chaser, to stimulate the baking soda in the mix. (I’m a slim guy, so I used half a box and 750ml of milk) It’s quite filling, leaving you big all day long: the reaction comes later (approx 10 hours). You will fart A LOT, as the chemical reaction happens. It kind of clog your system, while increasing your appetite and stomach capacity, so every meal will build up on top of that It wasn’t painful at all, and quite delicious. As the day ended, I was fully bloated, 10 pounds heavier, with a belly stretch at my maximum (I couldn’t even push my stomach out). It’s really great, but it’s not your typical 1 hour bloat. You have to be committed for an entire day, but it can be very, very effective (I can’t even imagine doing the entire box). CHEMICAL REACTION:

Pop Rocks and Coke: One of my favorite. Tastes good and is not dangerous. It’s great to hear the crackling noise in your stomach. I recommend.Some says that Sprite is more effective.

Vanilla ice cream and root beer: like a root beer floater, it makes a lot of foam growing inside you. Really good and effective.

Swallowing whole Alka-Seltzer with water: It bloat you good, but it’s an analgesic. Only do it when you have a headache. But it works.

Cook 4 packets of oatmeal, then chug 900mlof water: It expand in your stomach, but not very much

Baking Soda and Coke: It bloat you full of air quickly and strongly. It’s a little disgusting and not very good for your system, but it works

Baking Soda and Vinegar: it create a violent foam expanding in your stomach, but it’s disgusting (don’t mix with Coke, trust me)

FOOD/LIQUID:

Water Inflation (drinking): Heavy bloat, free, and you can reach your capacity quickly. Use it as a stomach stretcher before a big meal.As we all know by now, don’t drink massive amount of water, it’s dangerous for water intoxication. You can always add salt, or eat something

Seltzer water: the carbonation will inflate your stomach without the sugar and caffeine of Coke (HEALTHY!)

Diet Pepsi ans Chocolate Milk: A lot of calories, it really bloats you heavily for a long time. My favorite.

Ramen stuffing: it expand a little in the stomach, but not enough to be an inflation method.

Mashed potato powder: a guy on a forum said it works for him, it was disgusting and impossible to swallow

A tube of raw cookie dough: I never thought I would say this, but it’s too sweet. Half a tube and I had more than enough. It doesn’t expand that much

Drink half solid bowl of Jell-o: it works, and will have more chance to stay in your stomach, even in large volume

Uncooked Pancake mix: I’ve tried it, but I don’t remember the results, I’ll have to do it again

Half-cooked rice: Eating rice that is still a little crunchy will makes you extremely gassy for a whole day… Be careful!

Eat a big watermelon: A big hard bloat, cheap and good for you!

BLOAT BY GAS: (that one differ from one person to another, but try it out first):

Fiber One Bars. Eat 4 bars or more, and you’ll get a gigantic bloat and fart all day long!

Kombucha Tea (named “Rise” where I live). It’s as fizzy as alcohol, can leave you seriously bloated if you drink a lot

Lentils, dry beans, chilli

ENEMAS:

Water Inflation (enema): The best one to feel full to the max, but, a lot of trouble to setup up and you can’t keep it in for long

Air inflation (enema): Painful afterward, and dangerous if you go too far. You can try it, but other bloats on this lists are much more pleasant

Whipped Cream Enema: the compressed air from the air will inflate you up. You may need more than one can. Bloatedboy9 made a tutorial here https://youtu.be/wtOKP4XtuTs

Inflation with soda carbonation: great idea, you drill a hole in the cap of a coke bottle, use a tube that goes in your rear, and you just have to shake the bottle to produce carbonation that will inflate you. ChubbyInflator had the idea here: https://youtu.be/7KntaByRIgI

I didn’t try yet:

A gallon of milk

After a meal, take ¼ cup of Metamucil, the fiber with bloat you

Yeast bloat, instructions on pyrotvfun profile page, or the instructions from pineapples123 I received on DeviantArt: “1.5 oz of yeast in a water bottle that i drank a little out of, plus some koolaid mix for flavor and some sugar to feed the yeast. leaving the warm laptop on my stomach makes it almost feels like its growing so quick. chugged about a liter of sweet tea afterwards to clean my throat, so I’m already feeling a bit full.”

Water through nasogastric tube (that seems dangerous too)

TIPS:

For a big liquid bloat, use those large straw for shake or slosh. You’ll drink a large amount of liquid in no time!

To try once: buckle a belt tighty below your pec or in the middle of your stomach before a bloat, the inflation will be more intense, and your belly will push out even more!

How to suppress the need to burp after a bloat: Close your mouth and only breath through your nose. Wait a couple minutes, and your stomach will relax, expand and adapt to its fullness. It helps to make the best of coke and mentos bloats, where your stomach is full of air

INSPIRATION:

If you want inspiration, I made a YouTube playlist of 4900 videos of belly inflations, bloats, bears and male fatness in general. Enjoy! https://www.youtube.com/playlist?list=PLdBDU3ionyp-GR6XmJB4AUkSVLFZ8coFd

Don’t forget to check my YouTube channel, where I make animated belly inflation morphs https://www.youtube.com/user/ls6y06cl6a0n/videos

I can do the same thing with your photo for 25$! Contact me here, on deviantart http://ls6y06cl6a0n.deviantart.com/ or on Grommr.

A lot of people don’t take the time to understand that encouragement isn’t always about telling someone to eat. So, let’s expand on what encouragement means, so that we can be better Feeders, Encouragers or Mutual Gainers.

Remind them it’s okay to want to be fat and being fat doesn’t make them a bad person.

Tell them that they are beautiful or handsome with their new weight and that it suits them.

Reassure them that it’s great that they want to work towards their dream body.

Communicate that it’s okay if they decide that they’re happy with the weight they’ve gained or they need to lose weight. Remind them that their bodily autonomy is important and it’s their choice.

Praise their increased appetite and tell them that their passion for food is wholesome.

Congratulating them for sticking to their daily calorie goals.

Tell them that it’s alright to take a rest when they’re stuffed and they don’t need to push themselves 100% of the time.

When they tell you they aren’t feeling too good, have the empathy to reassure that it’s okay to have a relaxed day.

If they have done a good job at stuffing and overeating, aftercare is important. Encouragement isn’t only verbal, ask if they want to have their belly rubbed or if they would like to be cuddled. See if there’s anything you can do to ease their discomfort. Is there a movie you can watch together? Maybe some music would go well with bloated snuggles?

Notice their softness and brighten their day by saying that you appreciate how cuddly they are / have become.

Reassure them by telling them that their gain is beautiful at any size and that all bodies gain differently. Show them the things you’ve noticed and love about their growing body.

And if they’re a guy, hype them up by saying the moobs they’re developing look wonderful and really suit them.

Tell them that their double chin is beautiful.

When their clothes are getting too small, inspire them by telling them their belly popping out under their shirt is cute.

If you’ve noticed that their confidence improve as they become happier in their body, make sure you let them know.

Have some empathy and reassure them by explaining that it’s okay to feel anxious about judgement and that you’ll stand by them in judgmental situations.

You’re their partner in this, have the time for them to discuss their anxieties and fears around gaining weight or being fat.

If they break furniture, laugh it off and say that it’s understandable that some furniture is too flimsy and it’s time to buy some new furniture that better supports their size.

As their body expands, tell them that you don’t mind helping them reach places they can’t when taking care of their body. Offer to tie their shoe laces and start getting things for them. Allow them to rest, remember it takes a lot of energy to maneuver bigger bodies.

If you’re moving too fast, remember your Feedee’s size. Take steps to make them feel like they aren’t a burden with reduced mobility and tell them that you don’t mind taking things slower.

Remember that their body is their own and not yours to dictate.

It’s not just about being fat. It’s not just about sex. It’s not just about eating lots of fattening food. It’s not just about gaining weight, or ripping clothes, or getting stuck in small spaces.

It’s also about respecting fat people. It’s about loving your body. It’s about being unashamed of yourself in public, and feeling sexy, and having a good time. It’s about being able to cuddle and snuggle and feel safe with your partner and know that they’ll still love you in the morning.

But most of all, it’s about all those things together, all at the same time, as one big, fat fetish.

  ¤  How to Gain Weight for Dummies

Feeder Tools:

        Face Masks/Funnel Masks

665 Leather

Studio Gum

ITVS4

Etsy Dealer

Midnight Blues Etsy & Main Site

       Protein Powders

2016 Best Of Weight Gain/Protein Powders

Gainer Shakes

4000CAL - Mix & Match Gainer Shakes

4800CAL - Cake Shake

1000CAL - 10 Best Shakes

1000CAL - (Approximately) Homemade / DIY Mass Gainer

1500CAL - Smoothie Shake

900CAL - Healthy Weight Gain Shake

31620CAL - Mega Calories Gainer Shake

31000CAL - Shake

????CAL - Lardfill’s Gainer Shakes

Sites:

A bit of a Q&A - Advanced Techniques

FA/FFA/Fat+/Body+ Social Media - Feabie

Reddit - Gainers

FFA Social Media - FFAMBROSIA

Fantasy Feeder - FF

NLP/Hypnosis/Psychosexuality

Hypnosis w/ Dr. Fatology

NLP Hypnosis

Hyp Talk

NLP Basics

10 Steps on Refining your NLP Technique

Neill Streuss NLP

Feederism, Dr. Mark Griffiths

as if over 9000 calorie desserts weren't enough for you fatties, I have another recipe designed to widen that waist and pack your belly full of caloric, sinful sweets.

first, you have to get off your fatass and go to the store (or, have your groceries delivered, to save yourself some energy) and get the following ingredients.

1 pack of mega stuffed oreos (2520 calories)

1/2 cup of butter (800 calories)

24oz of cream cheese (2160 calories)

1 1/12 cup of powdered sugar (720 calories)

2 jars of peanut butter (or more, depending on how peanut-buttery you wanna go) (5320 calories)

3/4 cup of sour cream (if you want the cheesecake to have a little tang, but if not, do vanilla greek yogurt) (360 calories)

2 cups of chocolate chips (or more, again, your preference) (3520 calories)

1 cup of heavy whipping cream (800 calories)

1 family sized bag of reese's mini peanut butter cups (or more, again, your choice, fatty) (5070 calories)

this comes out to a disgusting, humiliating, repulsive 21,270 calories if you're so out of control that you can't help yourself, and stuff your fat face with every morsel of this cheesecake in one sitting.

I know you can't resist that type of gluttony, so here's how to make this sin:

listen to mommy carefully, okay?

first: make the crust

crush up the oreos to make the crust, either by hand or using a food processor until the oreos form a fine crumb texture. combine this with the 1/2 cup/8 tbsp melted butter. (if you want thicker crust, double this part. also adds an extra 3,320 calories) press this mix into the bottom of a pan that can be opened, like a springform pan. make sure you press it onto the side of the pan about 1/2-1 inch up, to add that delicious crust for the cheesecake. cover this and chill while you continue to the next step.

second: make the filling

get two bowls--in one, pour 1 cup of heavy whipping cream into the bowl and beat until the whipping cream forms stiff peaks. then, in the second bowl, beat the 24oz of cream cheese for 2-3 minutes on med/high, then beat in the 1 1/2 cups of powdered sugar until the mixture is smooth. at this point, make sure you add in your 2 jars of peanut butter, 3/4 cups of sour cream, and 1 tsp of vanilla extract and continue to beat the mixture until it is completely smooth. then, fold in the whipped heavy cream, some chopped up peanut butter cups and chopped up chocolate chips. (for extra calories, add chopped up peanuts as well.) spread this over the crust and place in the fridge for 4 hours, or until the cheesecake has gotten firm.

third: make the chocolate topping

grab yourself a bowl that can be microwaved, then pour 1 cup of heavy whipping cream into the bowl and place into the microwave for 30 seconds at a time, until the whipping cream has just begun to simmer. once it has reached this point, pour the whipping cream over chocolate chips, at least 1 bag. make sure these chocolate chips have been chopped up, so they will melt properly. after the mixture has set for a minute or two, whisk it together to ensure it is completely melted. let the mixture sit and cool for 5 to 10 minutes, and then pour the mixture over the chilled cheesecake and place back in the fridge for at least 30 minutes.

once it's set...

garnish with the rest of your peanut butter cups, chocolate chips, and, for extra calories, consider adding the following:

whipped cream

chocolate drizzle

caramel drizzle

peanuts

mini m&ms

This will be a quick overview over how to become massive. This will be a rather scientific approach on how to increase white adipose tissue growth (i.e., fat gain), slow down metabolism and decrease muscle gain.

The 10 commandments:

1. Have a high-carb and low-protein breakfast. This will keep you hungry during the day.

2. Don't have breakfast within the first hour after waking, so your body will be more likely to store energy in the form of fat.

3. Try to build the majority of your diet on carbs. Carbs are highly likely to turn into fat, while proteins and fats are less likely. This is because they trigger a different hormonal response

4. Don't consume too much garlic, caffeine, green tea and spinach, since they contain nutrients that will increase fat burn

5. Fruits are fine, they can actually help you gain weight because of insoline spikes

6. Rest 15-30 minutes before eating. This is so your muscle cells close and don't absorb/burn much of the energy

7. Don't shower or bathe cold, don't swim regularly and put on warm clothes during winter. Cold exposure not only burns a lot of calories, your body will actually form brown fat tissue, which is a kind of fat designed to burn fat for warmth

8. Dig into dairy products and white grains (e.g., wheat-products) for an increase in fat gain

9. Have 2-3 high-calorie meals during the day and add snacks in-between as you wish.

10. Sweetness is your friend, no matter if sugar or artificial sweeteners

Following these 10 commandments will make it almost impossible to not gain weight. Combine this with a lot of stuffing and a high caloric excess (e.g., eating 5000+ calories per day) and you will presumably be putting on several pounds per week.

as if over 9000 calorie desserts weren't enough for you fatties, I have another recipe designed to widen that waist and pack your belly full of caloric, sinful sweets.

first, you have to get off your fatass and go to the store (or, have your groceries delivered, to save yourself some energy) and get the following ingredients.

1 pack of mega stuffed oreos (2520 calories)

1/2 cup of butter (800 calories)

24oz of cream cheese (2160 calories)

1 1/12 cup of powdered sugar (720 calories)

2 jars of peanut butter (or more, depending on how peanut-buttery you wanna go) (5320 calories)

3/4 cup of sour cream (if you want the cheesecake to have a little tang, but if not, do vanilla greek yogurt) (360 calories)

2 cups of chocolate chips (or more, again, your preference) (3520 calories)

1 cup of heavy whipping cream (800 calories)

1 family sized bag of reese's mini peanut butter cups (or more, again, your choice, fatty) (5070 calories)

this comes out to a disgusting, humiliating, repulsive 21,270 calories if you're so out of control that you can't help yourself, and stuff your fat face with every morsel of this cheesecake in one sitting.

I know you can't resist that type of gluttony, so here's how to make this sin:

listen to mommy carefully, okay?

first: make the crust

crush up the oreos to make the crust, either by hand or using a food processor until the oreos form a fine crumb texture. combine this with the 1/2 cup/8 tbsp melted butter. (if you want thicker crust, double this part. also adds an extra 3,320 calories) press this mix into the bottom of a pan that can be opened, like a springform pan. make sure you press it onto the side of the pan about 1/2-1 inch up, to add that delicious crust for the cheesecake. cover this and chill while you continue to the next step.

second: make the filling

get two bowls--in one, pour 1 cup of heavy whipping cream into the bowl and beat until the whipping cream forms stiff peaks. then, in the second bowl, beat the 24oz of cream cheese for 2-3 minutes on med/high, then beat in the 1 1/2 cups of powdered sugar until the mixture is smooth. at this point, make sure you add in your 2 jars of peanut butter, 3/4 cups of sour cream, and 1 tsp of vanilla extract and continue to beat the mixture until it is completely smooth. then, fold in the whipped heavy cream, some chopped up peanut butter cups and chopped up chocolate chips. (for extra calories, add chopped up peanuts as well.) spread this over the crust and place in the fridge for 4 hours, or until the cheesecake has gotten firm.

third: make the chocolate topping

grab yourself a bowl that can be microwaved, then pour 1 cup of heavy whipping cream into the bowl and place into the microwave for 30 seconds at a time, until the whipping cream has just begun to simmer. once it has reached this point, pour the whipping cream over chocolate chips, at least 1 bag. make sure these chocolate chips have been chopped up, so they will melt properly. after the mixture has set for a minute or two, whisk it together to ensure it is completely melted. let the mixture sit and cool for 5 to 10 minutes, and then pour the mixture over the chilled cheesecake and place back in the fridge for at least 30 minutes.

once it's set...

garnish with the rest of your peanut butter cups, chocolate chips, and, for extra calories, consider adding the following:

whipped cream

chocolate drizzle

caramel drizzle

peanuts

mini m&ms

EAT TO GAIN WEIGHT

1. Eat and eat often. While everyone should abide by this rule, it is especially true for those who are trying to gain weight. Eating often means eating five to six small meals a day and packing in those nutrients.

This doesn’t mean eating junk food and sugars; it means lots of protein and carbs. You want to obtain a healthy weight, not build up your fat deposits. Unlike many of your peers, your snacks should be nutritious but calorie dense: think nuts, peanut butter, cheese, dried fruits and avocados. And that bedtime snack? Go for it!

Even though it’s a good way to gain weight, it’s unhealthy – so pass on the sodas and coffee. Keep your liquids up with smoothies or shakes made with low-fat milk or juice for an energized calorie boost. And remember to drink 30 minutes before or after your meal; you don’t want to be full before you even start eating.

2. Eat the right kind of fats. You want a bigger, healthier looking body–not a thin frame with a bit of a paunch. Maximise the avocados, dairy products, nuts (including peanut butter), and meats; stay away from ice cream, fries and fatty junk foods.

Healthy fats can be obtained from foods like peanuts, cashews, and olive oil. Stay away from saturated fats (bad fats) gained from processed foods. If you’re looking for a treat, good alternatives are bran muffins, yogurt, fruit pies and granola bars.

3. Go high-protein. Though it’s a myth that protein builds muscle, it is an essential part of your diet. It’s a building block of our entire body: muscles, bones, skin, hair, and blood. Go for high-protein foods to fill up.

Protein-rich foods include meat, cheese, milk, fish, and eggs. For vegetarians, protein can be found in soy products such as tofu as well as in combinations of foods, such as rice or corn with beans.

4. Layer on the carbs. Though they get a bad rap, carbs, too, help build muscle and facilitate all of your vital functions. Carbs are your body’s main source of energy. Complex carbs are fine; it’s the simple ones you want to avoid. They contain empty calories and will most likely be stored as fat because the sugars enter your bloodstream quickly and cause a spike in blood sugar levels. Brown rice, pasta, potatoes and whole grains fall into the approved category. These sugars are released slowly into your bloodstream and provide a steady supply of energy over a long period of time without causing the insulin spike that leads to fat storage.

5. Eat late at night. Without even upping your food intake, changing your eating times can facilitate the weight gaining process. Have a big dinner late at night and after that? Pile on dessert. A recent study shows that people who snack after 8 p.m. have higher body mass indexes (BMIs) than people who don’t nosh at night, even though they don’t eat significantly more total daily calories. The researchers adjusted for many factors; timing seemed to be the one variable that correlated.

EXERCISE TO GAIN WEIGHT

1. Weight train. While cardio will develop some of your muscles, weight training alone is more likely to cause you to gain weight, since muscle weighs more than fat.

This does not mean you have to join a gym (though that certainly would work!). Do push-ups, crunches, lunges, and squats in the comfort of your own home while watching TV. Exercising also builds up your appetite. After a workout, slam a protein bar or shake to give your muscles what they’re craving.

2. Increase your workout. As you progress, what you’ve been doing will not be enough. Your muscles will get used to the work you’re putting them through–as your workouts get easier, change them up to make them more difficult. Invest in weights for your home. That way, when you only have 15 minutes before you have to get ready for work, you can squeeze in a quick muscle-building session to stay on the right track.

3. Other than weight training, stay immobile. The simple “more calories out than in” motto is true. So apart from bulking up, burn as few calories as possible. Grab the remote, your smoothie, and hanker down on the couch.

If you do become more sedentary overall, it’s important to keep weight training. Even if you can’t see the fat on your body, visceral fat (the kind lining your arteries) can still show up. And visceral fat loves inactivity. So before you sit down to watch that movie, pump some iron. Then have a marathon–a movie marathon–with some snacks.

Carb starts your engine, protein keeps it going.

Cookie

Fruit (canned or fresh)

Chips

Piece of bread

Popcorn

Crackers

Easy protein add on:

Nuts

Spoonful of nut butter

Cheese

Roasted chickpea snacks

Glass of milk (dairy or non dairy)