Many people think that weight gain is easier than losing it. However, eating more does not constitute the only effective method of weight gain. There are many who are overweight and struggle hard to lose it. On the other hand, many people lose weight and become overly thin. Like obesity, being underweight can be bad for your health.
Underweight people can be at risk of premature death up to 140 percent in men and 100 percent in women. In addition, being underweight can make your body very susceptible to disease as it gradually lowers immunity. Underweight people are also more likely to suffer from diseases ranging from osteoporosis and fractures to difficulty conceiving.
Many methods offered to gain weight. It is also possible to gain weight within a week, but you have a high risk to do it. Gaining weight is essentially the addition of an appropriate amount of subcutaneous fat and muscle mass. That is why, regardless of your conditions, you should always be mindful of what you eat on a daily basis. So make sure you constantly consume wholesome, healthful meals.
Instead of being too lengthy, here are some tips to increase weight that you can do.
1. Eat more often
What else do you think to do first if you want weight gain? Yes, for sure, you have to increase your food intake. Eating more often, such as five to six times a day, will help you to gain more weight instead of eating 3 times a day with normal portions. It is an alternative way to enhance the calorie intake without feeling full.
2. Choose nutrient-dense foods
To gain weight, It is not necessary to consume high-calorie foods, fast food, fatty foods, or foods or beverages with a high sugar content. To gain weight more healthily, you need to eat a balanced nutritious diet, such as fruits and vegetables, nuts, skinless or fat-free meats, tofu, tempeh, eggs, and fish.
3. Choose calorie-dense foods
If you want to gain weight slowly, you need to increase your calorie intake by 300-500 kcal per day. To meet this need, you can eat calorie-dense foods that are rich in fat and protein. Even so, the calorie-dense foods you choose should still be healthy, like nuts, red meat, eggs full-fat milk, potatoes, brown rice, etc
4. Add calories with smoothies
Avoid consuming soda, coffee, or other high sugar drinks. Not only do they contribute extra calories, these drinks usually have less nutrients. Try to have smoothies or milkshakes with your favorite fruit.
5. Drink at the right time
For some people, drinking water before eating can reduce appetite and make them feel full quickly. This may be useful for people who are losing weight, but not for those of you who want to gain it. Do you really want weight gain? Try to have high-calorie drinks (such as fruit juices) instead of water with your meals. You may also need to drink 30 minutes after eating.
6. Eat healthy snacks
After dinner, leave some time for a light snack like peanut butter or oat crackers and avoid high-calorie but nutrient-poor snacks such as potato chips, candy, and chocolate.
7. Exercise regularly
The right exercise can help you achieve your ideal weight. If you want to gain weight, the right exercise for you is strength training, such as push-ups, barbell exercises, planks, and lunges. They may help you increase muscle mass and reduce fat tissue. In addition, regular exercise increases appetite thereby helping people who have to eat more.
Weight gain isn't just about how many calories you take in a day, but also how it's good for your body in the long run.
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