How to Gain Weight and Lose Belly Fat? Complete Description!

Is that possible to gain weight and lose belly fat simultaneously? This is a very common concern among most people. Yes, it is possible to lose belly fat along with gaining weight. 

So, how can I gain weight and lose belly fat at the same time? 

When you eat excess food to gain weight, it is very common that you get belly fat. The extra calories deposit around your belly in the form of fats. But by following some tips and tricks, you can lose belly fat along with the desired weight gain. A proper diet is the first thing that you need to maintain in this case. 

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The article reveals a proper combination of healthy food and exercises that will help you know how to gain weight and lose belly fat.

What Causes Belly Fat?

Firstly, it is important to know the causes of belly fat. As to eradicate something unwanted, you must know its causes.

causes-of-belly-fat

According to health experts, the following are the important causes of belly fat.

  • Excess sugar and sodium intake
  • Hormonal Imbalance
  • Stress
  • Sleep deprivation
  • Midnight Snacking
  • Excess fructose intake
  • Beer and alcohol consumption

By working on these major causes of belly fat, you can easily adapt to healthy habits that can help in losing belly fat and gaining weight.

How to Gain Weight and Lose Belly Fat?

Gaining weight is very easy but doing it without gaining belly fat is more complicated. Winning pounds healthily is even more difficult than eliminating them.

Following dietary changes can help you get amazing results.

Complex Carbohydrates

Each meal should contain a portion of complex carbohydrates. Complex carbohydrates provide the elemental energy that our body needs.

According to nutritionists, you should include whole grains and their alternatives with legumes into your diet. Rice, cereals, oats, cuckoos, millets, and healthy snacks are good sources of complex carbohydrates.

More Quality Proteins

To gain weight, proteins are fundamental. This is because they are a source of amino acids. The amino acids are responsible for stimulating growth hormones, hence resulting in weight gain.

If you want to gain weight, it is necessary to include a proper portion of proteins in your diet. The egg whites are the reference in terms of animal proteins. Regarding proteins of plant origin, cereals, legumes, and nuts are major sources.

Nuts and Seeds

Adding nuts and seeds to your diet can serve as an appetizer to satiate your appetite. Combine them with a toast of bread in the form of cream.

You can also eat them as cereal bars. This combination of nuts and seeds can be an excellent source of protein in your diet.

Combination of Proteins and Carbohydrates

This is combination is necessary to include in the main meals. You can also eat food rich in carbohydrates and protein before doing an exercise to gain weight.

The reason is that both groups of macronutrients help in the generation of muscle mass. It will help you gain weight.

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Vitamins

Vitamins will help to mesh the whole process. Because they provide the nutrients that the body cannot synthesize itself.

Vitamins also help in the proper absorption of other nutrients such as carbohydrates and proteins in the body. Certain fruits and vegetables are rich in Vitamins.

Fiber

To gain weight, along with losing belly fat, it is important to include enough fiber in your diet. The fiber in your foods prevents constipation and keeps your digestive system healthy.

A healthy gut will keep your entire body healthy. You will be able to digest healthy foods for weight gain. It will also keep your stomach full, you will not eat anything wrong that can cause accumulation of belly fat.

So, to gain weight, eat whole grains, legumes, lean meat, and egg whites. The combination of all these healthy food options will help you gain weight along with lose belly fat.

Exercises to Gain Muscles and Lose Belly Fat

Resistance training and high-intensity interval training exercises are very effective in gaining muscle mass. They also help in getting rid of belly fat. These exercises include the following:

  • Rowing
  • Running
  • Walking at a fast pace
  • Cycling
  • Rope Skipping
  • Planks
  • Side crunches
  • Swimming

These exercises and especially those that are performed in a standing position can help lose belly fat and gain muscle mass.

Foods to Avoid to Lose Belly Fat Faster

Ascertaining groups are necessary to eat to build muscles and gain weight. But there are some foods that you should strictly avoid if you want to lose belly fat. These are:

  • Soda and Beverages
  • White Sugar
  • Beer
  • Croissants
  • Cookies
  • Vegetable Oils
  • French Fries
  • High Sodium
  • Fast food

You can have these food items in moderation. But, the excess of these food staples will lead to the accumulation of more fat around your belly. So, it is better to avoid these foods.

Belly Fat-Cutter Drinks

Certain drinks help in losing belly fat. These drinks will specifically target your belly fat and will help flatten your belly.

Cinnamon Tea

Boil one and a half cups of water in a saucepan. Add a two inches piece of cinnamon to it. Boil until one cup of water is left. Strain the water and drink it empty stomach to lose belly fat.

Ginger Lemon Tea

Boil one and a half cups of water alonwasswnd a  one-inch pannece of ginger. Turn off the heat when one cup is left. Squeeze a lemon in it and drink it empty stomach.

Honey in Warm Water

Take a glass of warm water. Add one tablespoon of honey to it. Drink it empty stomach. It will melt the fat content around your belly.

Remember, these drinks will not do magic to lose belly fat. Consistency is the key to achieving good results. So, be consistent in taking these drinks. You can shuffle the drinks on different days according to your choice.

Effective Tips and Tricks to Gain Weight and Lose Belly Fat:

Belly fat is actually due to the imbalance of hormones and unhealthy lifestyles. So, it is necessary to maintain this balance.

how-to-gain-weight-and-lose-belly-fat

Following tips and tricks are useful in maintaining a proper balance between hormones and lifestyle. These tips can help you get rid of belly fat.

  • Focus on building more muscles and not the fats. Eat protein-rich food to gain weight by increasing muscle mass. This will ultimately reduce belly fat.
  • Avoid sugar and sodium. Both of these cause bloating and water retention specifically around your belly. Use some healthy alternatives like stevia and Himalayan salt.
  • Focus on healthy eating and portion control rather than eating a lot of unhealthy and junk food. It will lead to the accumulation of belly fat.
  • Avoid stress as it increases the cortisol hormone. An increase in this hormone level causes the accumulation of fat around your belly. So avoid stress by doing yoga, exercise, or other recreational activities.
  • Sleep properly for at least 7 to 8 hours. It will reduce your cravings and will help you get rid of belly fat and stress.

These tips and tricks can speed up the fat loss from the belly. You will also get a healthy weight gain. But the main things to follow are a healthy diet and proper exercise.

FAQs

How can I gain weight and keep my stomach flat?

Answer: You can gain weight and keep your stomach flat at the same time. This is only possible by eating healthy foods containing enough proteins and carbohydrates. Doing the right exercises can keep your stomach flat.

What exercises burn the most belly fat?

Answer: Doing Cardio can burn the most belly fat but if you want to gain weight along with losing belly fat, you should do resistance exercises and high-intensity interval training exercises, as these exercises help in gaining muscle mass along with losing belly fat.

Do sit-ups d planks burn belly fat?

Answer: Sit-ups and planks do not burn belly fat specifically. These exercises help tone the muscles of your belly. They increase the strength of your belly muscles and help you get strong abdominal muscles.

What type of food should I eat to gain weight and lose belly fat?

Answer: You should avoid unhealthy and junk foods. Rather, you should eat healthy food like food rich in proteins, carbohydrates, vitamins, and minerals. Whole grains, fruits, vegetables, lean protein, and healthy fats are good to gain healthy weight.

Bottom Line

How to gain weight and lose belly fat? The answer is by following a proper diet plan and doing specific exercises. To gain weight healthily, you must eat healthily. 

In the process to lose weight, do not exaggerate the food intake, rather control it healthily. Before taking any action, it is advisable to consult a nutritionist as he will be the only one who will guide you throughout the process of healthy weight gain.

Haleema Sadia

Haleema Sadia

A physiotherapist by profession, a Nutritionist by passion, a literarian by soul, and a writer by heart!

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