According to statistics, two-thirds of the US population is either overweight or obese.
However, many people have the opposite problem, they are too skinny.
Being overweight may not be as healthy as when you are overweight or obese.
Besides, many skinny people still want to increase a certain amount of muscle.
Therefore, whether you are a person with a thinness of birth or a "hard to gain weight", the process of trying to achieve a certain amount of muscle is the same.
This article outlines some simple strategies to help you gain weight safely, quickly and most effectively.
What Does It Mean?
Lack of weight means body mass index (BMI) below 18.5. This figure is lower than the body mass needed to have an optimal health.
Conversely, people over 25 considered overweight and over 30 are considered obese.
This abusive use will tell you if you have a suitable weight or a suitable BMI.
However, there are many problems with BMI if only looking at the weight and height. Because this index does not cover muscle mass.
Some people are naturally thin but very healthy. If underweight in this case does not mean you are having a health problem.
Children and women are often underweight. In the US, 1% of men, 2.4% of women aged 20 and older are underweight.
In summary: cases with BMI body mass index less than 18.5 are underweight. This often happens in women and children.
Health Consequences of Inadequacy
Obesity is currently one of the largest health problems in the world.
However, lack of weight can also be a bad thing for obesity-like health.
According to one study, underweight is associated with more than 140% risk of premature death in men and more than 100% in women.
In this study, obesity is only associated with more than 50% risk of premature death. Thus, lack of weight can make your health worse.
Another study also found that the risk of premature death in underweight men increased, but not women. This indicates that underweight can be worse for men.
Lack of weight can also reduce immune function, increase the risk of infection, lead to osteoporosis and fractures, and cause reproductive problems.
People who are underweight may also be at risk of developing muscle weakness (muscle atrophy by age), and are at risk of developing dementia.
In short: underweight may also be unhealthy like obesity. People who are underweight have an increased risk of osteoporosis, infection, reproductive problems and premature death .
Some Causes Make You Lack of Weight
There are some medical conditions that can make you lose weight unhealthy.
Here are some reasons:
- Eating disorders: this includes anorexia nervosa, a serious mental disorder.
- Thyroid problems: Having an overactive thyroid (hyperthyroidism) can promote metabolism and cause unhealthy weight loss.
- Celiac disease (gluten intolerance): The most serious form of celiac disease is gluten intolerance. Most people with celiac disease don't know they have it.
- Diabetes: Uncontrolled diabetes (type 1 diabetes) can lead to severe weight loss.
- Cancer: Cancerous tumors often burn a large amount of calories and can cause a lot of weight loss.
- Infection: Certain infections can cause some people to be seriously underweight. This includes parasites, tuberculosis and HIV / AIDS.
If you are severely underweight, you should see a specialist to avoid serious medical conditions.
This is especially important, if you start losing a large amount of weight without any impact.
Summary: There are a number of medical conditions that can help you lose weight healthily. If you are severely underweight, you should first see a specialist to rule out some serious health problems.
How To Increase Healthy Weight
If you want to gain weight, the most important thing you need to do is do it in the right way.
Drinking soda water, eating pastries can help you gain weight, but at the same time it will also ruin your health.
If you are underweight, you want to achieve a balance between muscle mass and fat under the skin, not the kind of unhealthy belly fat, then this way you should avoid as far as possible.
There are many people with normal weight, but suffering from type 2 diabetes, heart disease and other health problems that are often associated with obesity.
Therefore, maintaining a healthy overall lifestyle, a healthy science diet is essential.
Now let me take a look at some ways to quickly and effectively gain weight without destroying your health, even very well for your health.
Bottom line: consuming healthy foods is important, even if you're trying to gain weight.
Eat More Calories than Burning Calories
The most important thing you can do to gain weight is to consume more calories than your body needs.
Excess calories are needed. without it, you will not be able to gain weight.
You can use the recipe in Perfect Meals to calculate the amount of calories your body needs.
If you want to gain weight slowly and steadily, you should consume more calories than your body needs from 300-500 calories per day.
If you want to gain weight quickly, you should maintain more than 700-1000 calories daily.
Note that the above calories are only relative. Your body's calorie needs may change every day, your body will increase in size, and may decrease.
In this way, you don't have to count the calories for each meal, but in a short time it can be a few days, or in the first week you will feel how much calories you post.
In my opinion, you should also keep track of the calories you load each day.
Summary: To gain weight, you need to eat more calories than your body burns calories. Usually eat more than 300-500 calories per day to gain weight gain slowly, or 700-1000 calories to gain weight quickly.
Eat More Protein
The most important nutrient for healthy weight gain is protein.
Muscles are made up of protein, and without it, most of the excess calories can turn into excess fat that builds up in the body.
Studies show that during the overeating period, a protein-rich diet causes excess calories to turn into muscle.
However, remember, protein is a double-edged sword. Protein helps to significantly reduce your hunger and appetite, making you more satisfied. However, this makes the process of charging enough calories difficult.
If you are trying to gain weight, you should only eat 1.5-2.2 grams of protein per kilogram of weight. You can also consume more, if the calories you need to consume are very high.
Foods high in protein include: meat, fish, eggs, dairy products, beans, nuts and many other foods. Protein supplements like whey protein can also be helpful if you are trying to get enough protein in your diet.
Summary: Protein builds your muscle mass. Eating enough protein is necessary to gain muscle weight instead of just fat.
Eat More Carb And Fat And Eat Minimum 3 Times / Day
Many people try to cut or carb or fat when they are trying to lose weight.
And this is definitely a bad idea if you're trying to gain weight, because this will make it difficult to get enough calories. It is also a bad idea for amateurish vegetarian cases. This is useful for losing weight and improving your health, but it prevents you from eating enough calories to gain weight.
Eating lots of high-carb and high-fat foods is a priority for you if you want to gain weight. It's best to eat a lot of protein, fat and starch at every meal.
Make sure you eat at least 3 meals a day, and try to eat more energy-dense snacks whenever possible.
Summary: To gain weight, eat at least 3 meals a day and be sure to eat lots of fat, starch and protein.
Eat More Energy-rich Foods And Use Sauce And Spices
Again, I would like to confirm that to gain safe and effective weight, you should pay attention to eating pure foods, foods with unique ingredients.
Because processed foods tend to be "junk" food, it is difficult for you to get the full amount of calories your body needs.
Using spicy, sauces can also help you with this. Sauces and spices will help food taste better, and you can easily eat it more.
In addition, you should prioritize the foods that contain the most energy. These foods contain more calories than their weight.
Here are some energy-rich foods, perfect for weight gain diets:
- Nuts: almonds, walnuts, macca nuts, peanuts (peanuts) ... etc.
- Dried fruits: Raisins, dates, plums and some other dried fruits.
- High-fat milk: Milk, full-fat yogurt, cheese, ice cream.
- Fat and cooking oil: avocado oil, pure olive oil.
- Grains: Whole grains like oats and brown rice.
- Meat: chicken, beef, pork, lamb, etc.
- Bulbs: Potatoes, sweet potatoes and yam.
- Dark chocolate, butter, peanut butter, coconut milk, granola, nuts and mixed fruit.
These foods are full of energy, so sometimes you need to force yourself to continue to eat even if you feel full.
You should also eat lots of green vegetables, because vegetables are also one of the dense energy foods.
Fruit eating is the best, but trying not to overdo it, especially bananas.
In short: You can add sauces, spices to your food to increase the flavor of the dish, help you eat more and more. In the daily diet, energy-rich foods should be prioritized.
Improve And Improve Your Strength
To ensure excess calories are converted into muscle instead of fat, daily exercise, especially lifting weights, is essential.
You should go to the workout room 2-4 times / week, try to increase weight lifting over time to build muscle effectively.
If you are new, you should ask the coach to instruct you to have a suitable exercise regime from the beginning.
You can also consult a specialist if you have any bone-related problems or any medical problems.
Perhaps the best and easiest is the cardio file
In short: exercise, especially lifting weights, helps you gain weight effectively and strengthen your strength. This helps you gain weight on muscle, not fat.
10 Small Tips to Increase Fast Weight Efficiency
Consuming a greater amount of calories than the body needs, combined with a heavy exercise regime are two important factors that help you gain weight, especially suitable for men.
There are also many factors that can help you gain weight faster, specifically:
- Do not drink water before meals . This can fill your stomach and prevent you from eating enough calories that your body needs.
- Eat more often . Eat supplements whenever you can, even before bedtime.
- Drink milk . Drinking milk to quench thirst is a simple way to get more high quality protein and calories.
- Protein weight gainer . If you are really having trouble gaining weight, you can try this weight gainer product. It is rich in protein, carbs and calories.
- Use larger plates for food . Certainly using larger food plates will help you eat more calories, whereas small food plates will make people eat less.
- Add your coffee cream . This is a simple way to add more calories.
- Creatine supplement . Muscles that build muscle creatine monohydrate can help you increase some muscle weight.
- Get quality sleep . Sleeping properly is important for muscle growth.
- Eat the first protein and the last vegetable . If you have a mixture of foods on your plate, you should eat the first high-protein and high-calorie foods, then eat them.
- No smoking . Smokers tend to have less weight than non-smokers, and quitting smoking often leads to weight gain.
In short: there are some tips that will help you gain weight faster, including drinking milk, using supplements, adding ice cream to coffee and eating more.
Weight Gain Can Be Very Difficult And The Effort Does Not Stop Being The Key To Long-Term Success.
For some people, gaining weight is really difficult.
That's because, your body has a certain weight point that feels comfortable. So whether you want to lose weight or gain weight, you need to know how to change that by regulating hunger and metabolic rate.
When you eat a lot of calories and gain weight, you can expect your body to react by lowering your appetite and boosting your metabolism.
Sometimes you gain weight, you will feel you eat a cramming way, eat too much..etc.
But you don't have to worry about it, as long as you persevere, your weight gain will succeed.