While some people want to lose weight, there are those who want to gain it quickly. Is this difficult to achieve?
There are people searching to gain weight naturally while maintaining their health. Weight gain does not always translate into cultivate. There are men and women who want to gain weight too medical reasons or for get in shape. But even if you want to gain a few kilos, you must respect a healthy lifestyle and apply 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 of complex for some people. In fact, most people who want to gain weight would consider themselves too thin. 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 one voluntary weight loss associated with a restrictive diet for example. There are also people who experience one involuntary weight loss due to a strict scheme applied for health reasons. This is the case for people with serious diseases diabetes or arterial irritation, for example. It is special cases that can lead to one weight loss sometimes very important.
There are also people who simply cannot achieve or maintain a stable weight. Their body tends to burn calories faster. This metabolism is closely related to genetic inheritance. But it can also be accelerated by various factors such as stress, accumulated fatigue, temperature variations, nicotine or caffeine.
In short, there can be various reasons which a person omits to gain weight. But if it’s not related to a health issue, there’s always a chance that she 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 obese. However, this may vary from person to person. The calculation of your BMI is done by dividing your weight (in kilograms) by your height (in meters) and dividing the result a second time by your height.
If you want to gain weight for any reason, there is funds simple and natural to achieve it. Use these methods to reach your goal without putting your health at risk.
1 – Eat foods with a high calorie content
If you want to gain weight, you should prefer foods with high calorie intake. It is not necessary to eat more, it is enough to have a richer and more balanced diet. Here are some foods that are good for gaining some weight:
- Whole grains: cereal bars, 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, soya yoghurt etc.
- Animal proteins and substitutes: fatty fish (sardines, tuna, salmon, etc.), liver, beef, pork, lamb, poultry, eggs, etc.
- Starch: potatoes, rice, wheat, chestnut, sweet potatoes, etc.
- Fruit: grapes, cherries, mangoes, bananas, avocados, olives, dried fruit, canned fruit, etc.
To complete this list, you can also eat other foods that promote weight gain, such as: oilseed butter, vegetable oils, chocolate, home-baked cakes and cookies. You should especially prefer foods rich in carbohydrates and in protein.
2 – Avoid foods with low energy density
If you want to gain weight, limit the consumption of low-fat foods. energy density. It is these foods with lichen caloric value that takes up the most space in your stomach. It is not a question of giving it up entirely, but simply of moderate consumption. Roughly speaking, these are always quality food which should not be overlooked. You also need to eat a variety of foods to take care of your health and try to gain a few pounds.
So here is one food list which you should consume sparingly:
- skimmed milk;
- Low-fat creams and cheeses;
- Fat-free yogurt;
- Poultry breast without skin;
- uncooked vegetables;
- white fish;
- Fresh fruit.
You should know that vegetables are particularly good for health. But to gain weight they must be sufficiently cooked, e.g. in a soup. That way, they will fill up less in the stomach. To reach your goal, you must always remember to consume foods with a high calorie contentit is the most important.
3 – Practice moderate physical activity
To stay healthy, you must play sports on a regular basis. But if you want to gain weight, don’t exercise too much. An effort too intense will make you lose more weight.
that sport has many advantages:
- Weight loss;
- Improved mental health;
- Elimination of toxins in the body;
- Reduced levels of stress and anxiety;
- Reduced risk of heart disease;
- Increased energy;
- Improved sleep.
Physical activity is very important. Otherwise yours weight gain will be exclusively in the form of fat. You will only get a wide belly belt. Try to do regularly cardiovascular exercises. For example: walking, jogging, swimming or cycling. At the same time, you will increase your heartbeatwhich will increase blood flow and oxygen circulating in your body.
SEE ALSO: Can sweat make you lose weight?
4 – Drink enough water regularly
To be in good shape, it is recommended to drink 1.5 litres water per day. If you want to gain weight or maintain your shape, you must drink water regularly within this minimum threshold. It must become a habit. In addition, water improves gut health and helps to eliminate unwanted toxins of our organism. Drinking enough water throughout the day cleanses our digestive system.
However, it is not recommended to drink water during a meal to avoid filling the stomach. You can drink water, but only between meals. You should also avoid drinking tea or coffee before meals. Otherwise, you risk having less appetite. The ideal would be to drink it only at the end of the meal.
5 – Get enough rest
that 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 be disrupted and the feeling of hunger will decide.
Therefore, you should get enough sleep every night, even if you only have 6 in the morning Total. If you have trouble falling asleep, make sure that nothing stressful happens every day. Avoid using timers in front of your television or yours telephone. To gain weight, you must take time to rest well. Also avoid having caffeine in your body before you go to bed. Otherwise, you will have even greater problems falling asleep.
You should do that too short naps 5 to 20 minutes during the day. It will calm your mind and this relaxation can help you to to gain weight. If you make an effort to improve your sleep, good results can be achieved in 4-6 months.
Other practical tips to put on
Include snacks between meals
If you want to gain weight quickly, add snacks during the day to benefit from a good calorie intake. This trick is effective in perfecting your high calorie diet. To do this, you can choose between a snack with 500 calories or a variety of small snacks with 250 calories.
Here are some examples of 250 calorie snacks:
- Peanut butter bread;
- Whole yogurt with fruit and raisins;
- Nuts and dried fruits;
- Bowl milk with chocolate powder;
- Dietary supplements bought at 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 arranging the presentation of meals
Sometimes people who want to gain weight lack the urge 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 good food;
- Eat outside if the weather is good;
- Place sour 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;
- Do 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 of course not exhaustive. The most important thing is that you take pleasure to eat and to to enjoy life. That is the key to one better health and more flourishing. If you apply these various tips, you will have no problem reaching weight who seems to you ideal.