What do you want to increase weight? (How to Gain Weight)

What is the meaning of true skinny people?

Skinny or weight is lower than the threshold. Means the weight of the body in terms of BMI (BMI) below 18.5, which is expected to be less than the body mass needed for good health

However, please note that there are many problems about the BMI scale considering because it is a weight calculation. And only the height Not considering muscle mass

What are the skinny women or skinny people?

Obesity is one of the most common health problems in the world

However, too little weight has a negative effect on your health. From one study found that Less weight is related to the risk of more than 140% more premature death in men and 100% in women

From the comparison found that Obesity is related to more than 50% of premature estequity risk. Which indicates that the weight is too little, resulting in worse health

Some reasons that make weight lower than the criteria

Things that cause weight to decrease as follows

  • Dining disorders: may include anorexia, nausea and certain schizophrenia
  • Thyroid problems: The thyroid gland is too busy. (Hyperthyroidism) can increase metabolism And can reduce weight
  • Abdominal diseases: such as gluten allergy By most people who are often unaware
  • Diabetes: Diabetes that cannot be controlled Which is mainly type 1 diabetes can reduce weight
  • Cancer: cancer tumors often burn large amounts of calories. Resulting in a lot of weight reduction
  • Infection: Some infections result in reduced weights such as HIV and parasites, etc

How to increase weight for health

If you want to increase weight Correct weight gain is very important. Drinking soft drinks And eat donuts, even if you can increase weight But can damage health at the same time

If weighing less The body wants to get muscle mass. And subcutaneous fat in a balanced amount The body should not get the belly fat that is not strong. There are many people who weigh in normal criteria that are diabetes, type 2, heart disease and other health problems. That is often associated with obesity Therefore, the need for weight is in the criteria. Must have good health too

The following is an effective weight gain method

1. Consume more calories than eaten

If you want to add weight quickly Target at 700–1,000 calories that are higher than the daily metabolic level of the body By using each individual’s calories to break Depending on the rate of metabolism And activities each day

Calculation of calories is not necessary to do it for life. May count regularly in 2-4 weeks to understand the selection Then you don’t need to count calories anymore

2. Consume a lot of protein

The most important nutrient for healthy weight increases is muscle protein. And repaired with protein And if there is no excess calories that come from protein Most may become fat instead

There is a study found that During the feeding period Dining with high protein makes many excess calories changed to the muscles of the body

However, the protein is 2 swords because it helps to be full. May reduce hunger and appetite That may cause less calories per day. If eating but protein

If you are trying to increase weight Set the target to eat protein 1.5–2.2 grams per 1 kg bodybody or more, if the calorie comes

High protein foods include meat, egg fish, dairy products. Other legumes including protein supplements such as whey protein are useful if added to meals

3. Fill the carbohydrates in each meal

Many people try to limit the amount of carbohydrates. Or fat while trying to lose weight

But this is the way with those with the goal of increasing weight. Because it will get enough calories more difficult

Eat food with carbohydrates. And a lot of high fat If the weight is important to want But in a good way, it should eat carbohydrates, fat and protein in the appropriate proportion

Finally, should increase the meal for 3 meals a day, so the body gets enough calories

4. Consume high energy food And use the seasoning sauce

Using spices, sauce and seasoning can make you get more delicious flavors. And will make the food more

In addition, should try to focus on eating the most energy. The following is the recommended high calorie food

  • Beans: almonds, walnuts, macadamia beans, peanuts, etc
  • Dry fruit: porous paletto, etc
  • High fat dairy products: milk, both yogurt, cheese, cream, etc
  • Fat and oil: Pure olive oil And avocado oil, etc
  • Cereals: cereals are not polished, such as oatmeal and brown rice, etc
  • Meat: Chicken, beef, pork, lamb, etc. Choose with more fat than usual
  • Head: potato, sweet potato and sweet potato, etc
  • Dark Chocolate Avocado Butter Cocronament Peanut Grano Terrille

5. Weight lifting to increase strength

Should exercise by lifting weight In order to make excess calories to be sent to the muscles Instead of just fat cells Weightlifting is a particularly important part of weight gain

Exercise by lifting weight 2-4 times a week, lifting heavy and trying to increase weight for exertion in playing the magic. Over time

If just started training to find a trainer Or consult an expert about the correct exercise And if worried about the disease Please consult a doctor to find a suitable exercise method

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