To gain weight, athletes need to consume more calories than they expend. This weight gain will include fat, muscle, and water. To limit the amount of fat gain and increase muscle gains, athletes need to follow a good training program supported by a sound nutrition program. Supplements, like Weight Gainer 2000, are marketed to athletes that want to gain weight, claiming they will aid in the gain of muscle mass. Although these supplements may help increase daily caloric intake, they have no benefits over good food choices. One common misconception among athletes is that the best way to build muscle or "bulk up" is to eat a high-protein diet. Adequate protein intake is essential for muscle growth; however, most of the calories needed to fuel muscle growth come from carbohydrates and fat.
Follow these tips for a healthy weight gain:
1. It takes time to increase muscle weight.
Most athletes can successfully gain ½ to 1 pound per week if they eat enough food to meet their calorie needs and train properly. Increasing calorie intake by 500 to 1000 calories per day can help supply the extra calories needed to gain lean weight.
2. Choose higher calorie foods from all the groups in the Food Guide Pyramid.
For example, choose a multigrain bread over white bread, or juices and milk over water.
3. Eat larger food portions.
Increasing the amount of food that you eat at one time will supply the calories needed to gain muscle weight.
4. Eat five or more meals a day.
Eat plenty of high calorie snacks throughout the day.
5. Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages.
For example, drinking 1 ½ quarts of grape or cranberry juice supplies 1000 calories. 1 ½ quarts of 2% milk supplies 720 calories.
6. Set realistic goals.
Hereditary factors can play a large role in physique. You are not going to look like Arnold if your parents look like Pee Wee Herman.
The following are some examples of high calorie snacks:
A soft pretzel with cream cheese or peanut butter
Milkshakes made with whole milk and ice cream plus powdered milk
Dried fruit
Bean and cheese burritos
Bagel and cream cheese or peanut butter
Baked potatoes with sour cream, cheese, or chili
Granola and yogurt
Muffins
Peanut butter and jelly sandwich
Cheese and crackers
Blender drinks with fruit, milk, ice cream, or protein powders or powdered milk
High calorie granola bars or energy bars

• Very good exercises. Exercises like brisk walking, jogging, playing out door games etc help to reduce weight.
• Physical and mental exertion. Exerting physically like doing house hold works, walking to distant places to bring groceries, vegetables etc, walking long distances to bring the child back from school, walking to working place, climbing stairs etc are types of physical exertion. Exerting physically as much as you can help to burn more calories. Mental exertion like worrying or involving in finding solutions to problems also restrict food consumption in some and there by reduces the intake of calories .
• Consumption of honey. This is advisable for non diabetic patients. Consuming 2 tea spoon of honey with a glass of herbal tea which includes weight reducing herbs help a lot in weight reduction. Honey along with these herbs scrapes and dissolves the Kapha and medha (body fat).
• Sleeping for less hours. Avoiding sleeping in afternoons help to increase the burning of calories. This avoids slowing of basal metabolic rate.
• Avoiding the food and beverages which increase kapha and medha. The foods which increase kapha and medha are sweets, sweetened drinks , large quantities of carbohydrates and oily food.
• Consuming wheat products than rice products help to reduce obesity.
• Using Green gram and horse gram help in reduction of kapha and medha.