<p>First of all, what is surplus food? Surplus food is actually what you eat extra it’s like if you get with 2 plates you are more than that. That is known is surplus food and you want to increase weight? Having soda and donuts may help you gain weight, but it will end up destroying your health at the same time.</p>



<p> If you feel you’re underweight first check it then if you’re underweight. You want to gain a good amount of muscle mass and normal fat rather than a lot of unhealthy fat. There are many types of normal-weight people who get type 2 diabetes, heart disease, and other health problems often associated with obesity. So, it’s important to eat healthy foods and live an overall healthy lifestyle.</p>



<p>The perfect thing you can do to gain weight is to create a calorie surplus. It means you eat more calories than your body needs as we discussed above. You can determine your calorie needs using any calorie calculator available online.</p>



<p>If you want to gain weight slowly and steadily(this is best according to me), aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast (up to you), aim for around 700–1,000 calories above your maintenance level. And yes remember that calorie calculators only provide estimate value. You don&#8217;t need to count calories for all your life. But it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating</p>



<p><strong>Few more tips to gain weight</strong></p>



<ol class="wp-block-list" type="1"><li>Do not drink water before any meals, this can fill your stomach and make it harder to get in enough calories. (it works)</li><li>Start to Eat more often. Squeeze in an additional meal or snack whenever you can or you want, such as before bed (preferably).</li><li>Yes, you must start Drinking milk. Start Drinking milk to quench thirst it is a simple way to get in more high-quality protein and calories.</li><li>You can Try weight gainer shakes. If you are struggling, then you can try weight gainer shakes as well. These are very high in providing protein, carbs, and calories.</li><li>This will sound funny. But yes Use bigger plates, use large plates if you’re trying to get in more calories. As smaller plates cause people to automatically eat less.</li></ol>



<p>So, these are some major steps you can take to gain Weight as you must take care of your health as well.</p>



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