While some people want to lose weight, there are those who want to gain it fast. Is it difficult to achieve this?
there are people looking gain weight naturally preserving your health. Weight gain does not always translate into grow up. There are men and women who want to gain weight to Medical reasons or by get fit. But even if you want to gain a few kilos, you need to adhere to a healthy lifestyle and apply certain rules. But also, why do people want to gain weight?
Why do you want to gain weight?
To be thin can be a source of complex for some people. In fact, most people who want to gain weight would consider themselves too skinny. These may be people who eat normally, but whose weight and height remain stable. In this case, we are talking about constitutional thinness. But in other cases it is a voluntary weight loss linked to a restrictive diet, for example. There are also people who experience a unintentional weight loss due to a strict regime applied health reasons. This is the case for people with serious diseases like diabetes or arterial irritation, for example. These are special cases that can lead to a weightloss sometimes very important.
There are also people who simply cannot reach or maintain a stable weight. Your body tends to burn calories faster. This metabolic rate is closely related to genetic patrimony. But it can also be accelerated by various factors such as stress, accumulated fatigue, temperature variations, nicotine or caffeine.
In short, there may be several reasons for which a person fails gain weight. But if it’s not related to a health issue, there’s always a chance you could gain 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 score below this threshold places you in the category of thin people. If you have a score above 25, you are overweight. However, this can vary from person to person. The calculation of your BMI is done by dividing your weight (in kilos) by your height (in meters) and dividing the result a second time by your height.
If you want to gain weight for whatever reason, there is it means simple and natural to make it. Apply these methods to achieve your goal without putting your health at risk.
1 – Eat high-calorie foods
If you want to gain weight, you should give preference to foods with high calorie consumption. It is not necessary to eat more, just eat a richer and more balanced diet. Here are some foods that are good for gaining a little weight:
- whole grains: cereal bars, olive bread, cornbread, nut bread, cheese bread, muffin, etc.
- Legumes: soybeans, lentils, peas, beans, etc.
- Dairy products : cream, whole milk, cheese, whole yogurt, soy yogurt, etc.
- Animal proteins and substitutes: fatty fish (sardines, tuna, salmon, etc.), liver, beef, pork, lamb, poultry, eggs, etc.
- Starches: 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 favor get fatsuch as: oilseed butter, vegetable oils, chocolate, homemade cakes and cookies. You should especially prefer foods rich in carbs and in proteins.
2 – Avoid foods with low energy density
If you want to gain weight, you should limit your consumption of low-fat foods. energy density. These are those foods with low caloric value They take up most of the space in the stomach. It is not a question of giving it up completely, but simply of moderate consumption. Generally speaking, these are always quality food that 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 a food list What you should consume in moderation:
- skimmed milk;
- Low-fat creams and cheeses;
- fat-free yogurts;
- Skinless chicken breast;
- raw vegetables;
- White fish;
- Fresh fruit.
you should know that he vegetables they are particularly good for health. But to get fat, they must be cooked long enough, in a soup for example. In this way, they will take up less space in the stomach. To achieve your goal, always remember to consume high calorie foodsis the most important.
3 – Practice moderate physical activity
To stay healthy, you must do sport regularly. But if you want to gain weight, you shouldn’t exercise too much. An effort very intense it will make you lose more weight.
the sport It has many advantages:
- Weightloss ;
- Improvement of mental health;
- Elimination of toxins in the body;
- Reduction of stress and anxiety levels;
- Decreased risk of heart disease;
- Energy boost;
- improved sleep.
Physical activity is very important. Otherwise, your get fat will be exclusively in the form of Fat. You will only gain a wide abdominal belt. try to do regularly cardiovascular exersise. For example: walking, jogging, swimming or biking. At the same time, you will increase your heart ratewhich will increase the flow of blood and oxygen circulating in your body.
SEE ALSO: Does sweating make you lose weight?
4 – Drink enough water regularly
To be in good shape, it is recommended to drink 1.5 liters of water per day. If you want gain weight or maintain your shape, you should regularly drink water within this minimum threshold. It must become a habit. In addition, water improves gut health and helps eliminate unwanted toxins of our organism. Drinking enough water during the day cleanses our digestive system.
However, it is not recommended drinking water during a meal to avoid saturating the stomach. You can drink water but only between meals. You should also avoid drinking tea either coffee Before meals. Otherwise, you run the risk of having less appetite. The ideal would be to drink it alone at the end of the meal.
5 – Get enough rest
the Lack of sleep can have Negative effects on your health. It makes you feel tired. If you don’t get enough sleep, your hormones will go awry and the feeling hungry will settle
Therefore, every night you should get enough sleep, even if you only have 6 am throughout. If you have trouble falling asleep, make sure there is nothing stressful every day. Avoid spending hours in front of your TV or you telephone. To gain weight, you must Take time to rest well. It also avoids having caffeine on your body before going to bed. Otherwise, she will have even more trouble falling asleep.
you should also do short naps 5 to 20 minutes during the day. It will calm your mind and this relaxation can help you gain weight. If you make an effort to improve your sleep, good results can be achieved in 4-6 months.
Other practical tips to gain weight
Include snacks between meals
If you want to gain weight quickly, you should add appetizers during the day to enjoy a good calorie consumption. This trick is effective for perfecting your hypercaloric diet. To do this, you can choose between a 500-calorie snack or a series of small 250-calorie snacks.
Here are some examples of 250-calorie snacks:
- Peanut Butter Bread;
- Wholegrain yogurt with fruits and raisins;
- Nuts and dried fruits;
- Bowl of powdered chocolate milk;
- Food supplement bought in pharmacies.
Here are some examples of 500 Calorie Snacks:
- Cereal bowl with whole milk;
- A chicken and cheese sandwich with mayonnaise;
- nuts and dried dates;
- soy milk;
- Raisin cake.
Stimulate the appetite taking care of the presentation of meals
Sometimes what people who want to gain weight lack is the desire to eat much more. But there are some 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 a good meal;
- Eat outside if the weather is nice;
- Put acid 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 any risk to your health.
This list is not exhaustive, of course. The most important thing is that you take pleasure to eat and to take advantage of life. is the key to a Better health and more flourishing. If you apply these different tips, you will have no problem reaching the weight who do you think ideal.
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