#weightloss in #healthy Way 💯

0:00 – Introduction
Struggling to gain weight? Here’s a healthy, natural, and effective weight gain plan that works.

0:15 – Set a Realistic Goal
Aim for 0.5 to 1 kg per week—this pace helps you build lean muscle, not just fat.

0:30 – Eat More, But Smart
You need a calorie surplus, but choose nutrient-rich, calorie-dense foods.

0:45 – Meal Plan Ideas
Start with oats, peanut butter, eggs, or parathas for breakfast. For lunch and dinner, go for rice, roti, dal, vegetables, paneer, or chicken. Don’t forget high-energy snacks like nuts or banana shakes!

1:15 – Protein Power
Aim for 1.5g of protein per kg of body weight daily. Include eggs, chicken, paneer, legumes, or protein powder.

1:30 – Exercise to Build Muscle
Strength training 3–5 times a week is key. Focus on compound exercises like squats and push-ups.

1:45 – Track Your Progress
Weigh yourself weekly and take photos to stay motivated.

2:00 – Lifestyle Tips
Stay hydrated, get 7-9 hours of sleep, and manage stress. Never skip meals.

2:30 – 30-Day Challenge
Stick to this plan for 30 days and see visible results. Consistency is key!

2:45 – Call to Action
Like, share, and subscribe for more tips! Comment your current weight for personalized a

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Видео #weightloss in #healthy Way 💯 канала Naadan Vibes