6 Fast Ways to Gain Weight
For some people who are too thin, gaining weight is not an easy thing. Well, if you experience this, there is a quick way to gain weight that you can do. That way, you can achieve your ideal body weight.
Ideal weight is determined by calculating the body mass index (BMI). The ideal body weight has a BMI of 18.5–24.9. A person is said to be underweight or underweight if the score is below 18.5.
Just like being overweight, being underweight can also trigger health problems, ranging from lower immunity, interfere with fertility, and increase the risk of muscle and bone loss with age. Therefore, having an ideal body weight is very important for health.
Various Ways to Gain Weight Fast
Although achieving an ideal body weight can be a challenge for everyone. people who are underweight, but there are some easy ways to gain weight fast, namely:
1. Increasing your calorie intake
One of the keys to gaining weight fast is a calorie surplus, meaning that you take in more calories than you actually need. Add a calorie intake of about 700–1000 calories from the total daily calorie requirement.
Some high-calorie food sources that can be consumed include cheese, avocado, granola, almonds, and lean meats. Try to keep limiting foods high in saturated fat and sugar, such as fast food, to avoid diseases such as diabetes and high cholesterol.
2. Exercise regularly
People who are underweight still need to exercise regularly to increase muscle mass. This is because increasing muscle mass will also increase weight.
To gain weight, do exercises that focus on muscle strength at least 2-3 days a week. One example of exercise to gain weight is lifting weights.
3. Increase protein intake
Protein intake is good for increasing muscle mass. You can consume protein intake of 2–3.5 grams of protein per kilogram of body weight every day.
Some types of high protein foods that can be consumed are meat, fish, eggs, nuts, and seeds. . You can also consume whey protein milk to increase protein intake.
4. Eat before bed
Another quick way to gain weight is to eat before bed. Eating before bed can increase weight because the body's metabolism slows down during sleep. This allows the incoming calories to be stored by the body as fat.
However, this method may not be suitable if you suffer from GERD, because the symptoms of GERD can recur due to the habit of eating before bed.
5. Choose drinks that are high in calories
Apart from food, you can also get extra calories from drinks. Choose cow's milk or fruit juice without added sugar to gain weight quickly. Avoid packaged drinks that are high in sugar or artificial sweeteners because they can increase the risk of developing diseases, such as diabetes.
6. Using a large plate while eating
Another way to gain weight faster is to eat on a large plate. This method is used so that you feel like you're eating less and are eventually compelled to eat more.
When done right, all of the quick ways to gain weight above can generally increase your weight by 1–1.2 kg. per month.
All of these steps need to be done consistently to be successful. The length of time it takes for each person to get to the ideal weight also varies, depending on the condition of each individual's body. Therefore, don't be discouraged to get the ideal weight, yes.
If you want to know more about how to quickly gain weight, don't hesitate to consult a doctor. Later, the doctor can help you implement eating and physical activity strategies that suit your health condition.
Label : Healthy living
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