The problems of weight loss are not only experienced by people who are overweight, but also those who are too skinny. Some people did have a high metabolism food Digest faster and burn more calories. Of all the food that came in, mostly processed into energy and little is stored as fat and muscle.
A person’s weight is also influenced by diet and exercise. Therefore, if you feel less confident and want to appear fuller, then you should be trying to put on weight. For starters, you can change some small habits daily.
Diet and sports being the key. For that, you can use these tips as a quick way to gain weight:
Tips To Gain Weight: Eating Patterns
1. Increase the interval to eat in a day
Thin-bodied people need to eat more frequent intervals in one day to increase her weight. In this way the difficulty will help you add a portion to eat. Set the interval eating schedule and also the most suitable physical condition because everyone is different. If you have already found it, living in a disciplined and orderly.
Prepare a healthy, high-calorie snacks as well as nuts, peanut butter, dried fruit, cheese, and avocado. To meet the needs of body fluids with low fat milk or juice. Don’t forget to give a break to drink 30 minutes before or after eating, because drinking while eating fast will make you full.
2. Multiply your intake of healthy fats
Want to have more body contains does not mean you are free to eat fatty foods. Cancan, not just fat that You cover, but also accompanying disease. Choose healthy fats that are beneficial for maintaining heart health. This kind of fat contained in foods such as nuts, olive oil, and avocado.
Stay away from saturated fat or fat ‘ evil ‘ that exist in processed foods such as fried foods, ice cream, and fast food/fast food.
3. Expand the consumption of protein
Protein is needed to increase muscle mass so that the weight gain. Protein is also one of substance-forming cells of muscles, bones, skin, hair, and blood. Try to increase the consumption of protein in your diet by eating foods such as meat, cheese, dairy, fish, and eggs. For those of you who are vegetarians, the protein can also be found in soy products such as tofu and Tempe, as well as legumes.
4. Choose food carbohydrate complex
Carbohydrates are the main source of energy for the body to undergo daily activities. Carbohydrates are needed to build muscle and support the vital functions of the organs of the body. Choose complex carbohydrates that can be obtained from whole wheat, brown rice, sweet potato, and oats.
Reduce sources of simple carbohydrates such as white rice, cake, sugar, and candy because it will most likely be kept in the form of body fat. This simple carbohydrates faster converted to glucose so the sugar levels in the blood increase. If consumed excessively, the risk of developing diabetes could even be increased.
5. Eating at night
One study showed that people who ate snacks after 8 p.m. will have a body mass index greater than those who don’t. In fact, the total daily calories they consume is not much different. An unknown factor is surely that affects this. However, the time is alleged to be one of the most relevant variables.
However, you are not advised to sleep directly after meals because fat will more easily buried. Sleepy after eating can also increase the levels of stomach acid, causing a sense of heat in the chest and throat, and increases the risk of stroke.
Complete the list above, The Best 10 Foods to Gain Weight
Tips To Gain Weight: Sports
1. Increase muscle mass
Sport is very important for those of you who want to increase weight because muscle have higher weights than fat. Focus on sports free weights or body building muscle mass in order to grow. You can also do a push up, crunches, or squat jump at home while watching television in his spare time. Exercise also helps to increase hunger and increase your appetite.
2. Increase the intensity of exercise
Try to increase your workout intensity gradually. Your muscles will be more used to doing the exercises more difficult. However, avoid exercising too hard because it may cause muscle injury and electrolyte imbalance in the body.
3. Limit the motion of the body
The Calories in the body will burn more with increasing your activity. Therefore, try to relax a bit and limit motion. However, it does not mean you are not exercising at all. Don’t forget to keep doing sports weights to add muscle mass and burn fat visceral invisible on your arteries.