Remember, eating to your heart's content and not exercising is not a good way to gain weight. Conversely, if you want to gain weight naturally, adjust your diet and exercise, it becomes an important part in it.
How to gain weight naturally
To gain weight, you need to do it right. Because, wrong or wrong, it could be that you end up overweight. Gain a healthy weight, is by balancing muscle mass and subcutaneous fat, not adding unhealthy belly fat.
Here's how to gain a healthy weight naturally.
1. Eat more calories than the body burns
To increase your weight, you need to increase your daily calorie intake. Add about 300-500 calories per day from your usual daily number of calories, if you want to gain weight slowly.So that you can gain weight faster, you can add 700-1,000 calories per day from your usual daily calorie intake.
2. Eat lots of protein
Protein is a good food source for you to gain weight. Because, foods that contain protein, will gain weight by increasing the amount of muscle mass and not accumulate unhealthy fat.3. Increase carbohydrate and fat intake
Carbohydrates and fats, can help you increase your daily calorie intake. However, keep in mind not to consume too much.4. Add time to eat
People who are underweight tend to get full faster. So, to work around this, increase your frequency of eating up to five or six times a day, in smaller portions, compared to two or three large meals.5. Choose the right sport
Exercise is also important to gain weight. Weight lifting, is the right sport for you who want to gain weight. Because, this exercise can increase muscle mass. Exercise can also make your appetite increase.6. Pay attention to your drinking time
Drink plenty of water before eating, can cause you to be full before eating your intake. Instead of before eating, it is better to consume high-calorie drinks together with meals or 30 minutes after eating.7. Drink smoothies
When you want to gain weight, don't just consume soda, coffee, or other packaging drinks that are less healthy. Instead, consume smoothies made from milk and fruit.When do you need to gain weight?
How to gain weight above, can be tried for those of you who have less weight than normal. To see your need to gain weight, one factor that can be used as a reference is the body mass index (BMI).
BMI can be calculated manually, with the formula:
BMI = Body weight (in kg): Height (in m) ²
A person is said to be underweight at a mild level, if his BMI is at 17.0-18.4. Meanwhile, people who have a BMI of less than 17 are considered to be experiencing severe weight shortages.
Risks that can arise if you are underweight
Just like obesity, underweight can also pose a variety of risks of health problems that need to be watched out for, such as:
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