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Natural and Healthy, These 7 Ways to Gain Weight

When talking about weight problems, so far the center of concern for most people is just being overweight. In fact, underweight is also at risk of causing various diseases. So, how to gain weight also needs to be done.

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:

• Barriers to development and growth

This condition can occur, especially in children and adolescents who experience underweight. Because, the body needs a lot of nutrients to grow properly. Meanwhile, people who are underweight, tend not to have adequate levels of nutrients in the body.

• Bones become brittle

Lack of vitamin D and calcium that accompanies lack of weight, can cause bones to become brittle and osteoporosis.

• Weakened immune system

When it lacks nutrition, the body cannot store energy. As a result, the body will be difficult to fight germs that cause disease. People with underweight, have an immune system that will be more difficult to recover after illness.

• Anemia

If you consume less foods that contain iron, folate, and vitamin B12, symptoms of anemia such as dizziness, weakness, and fatigue can appear.

• Fertility disorders

Women with underweight, have menstrual cycles that are not smooth. Thus, the condition of fertility was disrupted.

• Hair loss

Lack of weight can also cause hair to become thin and fall out easily. In addition, the skin can also become dry and thinner. This condition can trigger disruption in the gums and teeth.

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