While some people want to lose weight, there are those who want to gain weight fast. Is this difficult to achieve?
There are people who strive for it gain weight while preserving their health, of course. Gaining weight doesn’t always mean grow. There are men and women who want to gain weight medical reasons or for get in shape. But even if you want to gain a few pounds, you need to respect a healthy lifestyle and follow certain rules. But besides, why do people want to gain weight?
why do you want to gain weight
To be thin can be a source complex for some people. In fact, the majority of people who want to gain weight would consider themselves too thin. These can be people who eat a normal diet but remain stable in weight and height. In this case we are talking about constitutional thinness. But in other cases it is a voluntary weight loss for example in connection with a restrictive diet. There are also people who a involuntary weight loss due to a requested strict regulation health reasons. This is the case for people with serious illnesses such as diabetes or arterial irritation. These are special cases that can lead to a weight loss sometimes very important.
There are also individuals who simply cannot reach or maintain a stable weight. Your body tends to burn calories faster. This metabolic rate is closely related genetic heritage. But it can also be accelerated by various factors such as stress, pent-up fatigue, temperature changes, nicotine or caffeine.
In short, it can be For various reasons what a person is not capable of gain weight. But unless it’s related to a health issue, there’s always a chance she’ll manage to put on a few pounds.
Good to know :
According to the WHO, a healthy weight corresponds to a body mass index (BMI) between 18.5 and 25. A value below this threshold is considered to be thin. If your score is over 25, you are overweight. However, this can vary from person to person. Your BMI is calculated by dividing your weight (in kilos) by your height (in meters) and then dividing the result by your height a second time.
If you want to gain weight for any reason, there is means easy and natural to achieve it. Use these methods to achieve your goal without jeopardizing your health.
1- Eat high calorie foods
If you want to gain weight, you must prioritize high-weight foods calorie intake. It is not necessary to eat more, it is enough to eat a richer and more balanced diet. Here are some foods that are good for gaining a little weight:
- Full grain : Granola Bar, Olive Bread, Corn Bread, Nut Bread, Cheese Bread, Muffin, etc.
- Legumes: Soybeans, lentils, peas, kidney beans, etc.
- Dairy products : Cream, whole milk, cheese, whole yoghurt, soy yoghurt etc.
- Animal Proteins and Substitutes: fatty fish (sardines, tuna, salmon, etc.), liver, beef, pork, lamb, poultry, eggs, etc.
- Strengthen: Potatoes, rice, wheat, chestnuts, sweet potatoes, etc.
- Fruit: Grapes, cherries, mangoes, bananas, avocados, olives, dried fruits, canned fruits, etc.
To complete this list, you can also eat other foods that promote weight gain, such as: oil butter, vegetable oils, chocolate, homemade cakes and biscuits. You should give preference to foods that are particularly high in fat carbohydrates and in proteins.
2 – Avoid foods with low energy density
If you want to gain weight, you need to limit your consumption of low-fat foods. energy density. These are the foods with low caloric value which take up most of the space in the stomach. It’s not about giving up entirely, it’s just about it moderate consumption. Roughly speaking, they always are quality food this should not be overlooked. Also, you need to eat a variety of foods to take care of your health and try to gain a few pounds.
So here’s one grocery list which you should consume sparingly:
- skim milk;
- low fat creams and cheeses;
- yogurt without fat;
- skinless chicken breast;
- uncooked vegetables;
- white fish;
- Fresh fruit.
You should know that vegetables are particularly good for health. But in order to gain weight, they must be sufficiently cooked, for example, in a soup. This way they take up less space in the stomach. To achieve your goal, always remember to consume high calorie foodsit is the most important.
3 – Engage in moderate physical activity
To stay healthy, you must do sports regularly. But if you want to gain weight, you shouldn’t exercise too much. An effort too intense you will lose more weight.
the Sports has many advantages:
- weight loss ;
- Improved Mental Health;
- elimination of toxins in the body;
- Less stress and anxiety;
- Decreased risk of heart disease;
- Increased Energy;
- Improved sleep.
Physical activity is very important. Otherwise yours weight gain is exclusively in the form of fat. You only get a wide waist belt. Try to do it regularly cardiovascular exercises. For example: walking, jogging, swimming or cycling. At the same time you increase your Heartbeatthereby increasing blood flow and oxygen in your body.
SEE ALSO: Does Sweating Lose Weight?
4- Drink enough water regularly
To be in good shape, it is recommended to drink 1.5 liters water per day. If you want gain weight To maintain your form, you must drink water regularly within this minimum threshold. It has to become a habit. In addition, water improves gut health and helps eliminate unwanted toxins our organism. Drinking enough water throughout the day cleans ours digestive tract.
However, it is not recommended drinking water during a meal to avoid saturation of the stomach. You can drink water, though only between meals. You should also avoid drinking tea or Coffee Before the meal. Otherwise you risk it less appetite. It would be ideal to drink it at the end of the meal.
5 – Get enough rest
the lack of sleep could have negative effects on your health. It makes you tired. When you don’t get enough sleep, your hormones get disrupted and the feeling hungry will settle down.
That’s why you should get enough sleep every night, even if you only have it 6 o’clock in the morning. a total of. If you’re having trouble falling asleep, make sure there’s no stress every day. Avoid spending hours in front of yours TV or yours phone. In order to gain weight, you have to take your time rest well. Also, avoid having caffeine in your body before you go to bed. Otherwise, you will have even more trouble falling asleep.
You should too short naps 5 to 20 minutes during the day. It will calm your mind and this relaxation can help you with that gain weight. If you make an effort to improve your sleep, good results can be achieved in 4-6 months.
More practical tips for gaining weight
Include snacks between meals
If you want to gain weight fast, you need to add snacks benefit from a good one during the day calorie intake. This trick is effective in perfecting your high calorie diet. You can choose between a 500 calorie snack or a series of smaller 250 calorie snacks.
Here are some examples of 250-calorie snacks:
- peanut butter bread;
- Whole yogurt with fruits and raisins;
- nuts and dried fruits;
- bowl of milk with chocolate powder;
- Dietary supplement bought in pharmacies.
Here are some examples of 500 calorie snacks:
- cereal bowl with whole milk;
- A cheese and chicken sandwich with mayonnaise;
- nuts and dried dates;
- Soy milk;
- Raisin Cake.
Stimulate the appetite by taking care of the food presentation
Sometimes people who want to gain weight lack the urge to eat a lot more. But there are a few simple tricks that can help stimulate the appetite.
Here are some examples:
- Pay attention to the presentation of the dining table;
- Prepare meals with a menu that makes you happy;
- Invite your friends and family to share good food;
- Eat outside when the weather is nice;
- Put acidic juices on the table (for example: lemon, orange, tomato…);
- Add color to dishes by adding spices or herbs;
- Add soft music to create a cozy atmosphere;
- Get some exercise before you sit down to eat;
- Accompany the meal with a glass of wine if it does not pose a risk to your health.
This list is of course not complete. The main thing is that you take pleasure to eat and to Enjoy life. It is the key to a better health and more flourishing. If you apply these different tips, you will have no trouble achieving them load who seems to you ideal.