How to gain weight is often considered easy, even though it requires the right strategy. Not just eating more, but also must be balanced nutritionally, the wrong approach can actually have a negative impact on health.
For those of you who feel too thin or have weight under ideal, applying a healthy weight will make you look fit. Unfortunately, there are still many who choose shortcuts by eating high -calorie foods so that they can cause disease.
For this reason, in this article, Jakmall will discuss 7 ways to gain weight in a healthy and easy way. How to? Come on, see the following article.
Do this routine to increase your weight!
How to gain weight below you can do to get the ideal and healthy weight.
1. Increase calorie intake
To gain weight, the main principle is that the incoming calories must be greater than the burning calories. This means, you need to eat more than usual, but not just any meal, the important thing is to choose a healthy source of calories.
Examples of high -calorie and healthy foods include avocados, peanut butter, brown rice, potatoes, and olive oil. The impact, the body will store excess energy as a reserve in the form of muscle mass and healthy fat, which helps increase body weight gradually but stable.
2. Increase protein intake
Protein is a major component of muscle -forming and body tissues. When weight gain, we want the increase in the form of muscles, not just fat. For that you need to eat high-protein foods such as chicken, fish, eggs, tofu, tempeh, nuts, and milk.
You can target protein intake 1.6 – 2.2 grams per kilogram of your body weight. If you do this step, the body will improve and build new muscle tissue, make the body tighter, filled, and healthy.
3. Choose food rich in nutrition
The next way to gain weight is to eat nutritional foods. Nutrition -rich foods provide the body of vitamins, minerals, and fiber needed to maintain overall health.
Selling TaffSport Fitness Pull Up Power Rack Horizonal Bar Equipment
Fitness Tracker & Activities TaffSport Fitness Pull Up Power Rack Horizonal Bar Home Gym – 4001F Price Rp. 564,000 Sent from DKI Jakarta. Buying and selling online is easy and safe on the Jakmall.com site
For example, green leafy vegetables, brightly colored fruits, whole grains, and healthy fats from avocados or salmon. By consuming food rich in nutrients, you can gain weight without sacrificing the health of organs, preventing high cholesterol, and keeping the immune system optimal.
4. Eat often in small portions
Compared to eating 3 times with large portions, from now on you can apply eating 5-6 times but with a small portion. This method is done to increase calorie intake without making you too full.
Among these portions, you can add healthy snacks such as granola bars, dried fruit, yogurt, or beans.
5. Consumption of smoothie
Smoothie is a smart choice to add calories in a fun way. You can mix fruit, milk, oat, honey, or peanut butter in a blender. Smoothie is easy to consume and you can bring anywhere, suitable for you who have a busy schedule.
Jual L-Felton Sepeda Statis Spinning Bicycle Exercise Indoor Gym
Yoga & Fitness L -Felton Static Bicycle Spinning Bicycle Exercise Indoor Gym Bike – LF110 Price of Rp 966,900 sent from DKI Jakarta. Buying and selling online is easy and safe on the Jakmall.com site
Consumption of smoothie can help increase energy and nutritional intake efficiently, and is suitable for you who do not like heavy or dense food.
6. Drink more water and milk
Water is very important for metabolic processes and helps the body absorb nutrients well. Not only that, even with the right amount of consumption of water can get rid of toxins that make weight gain unhealthy.
While milk, especially full cream milk or high protein milk, is a good source of calories and rich in important nutrients such as protein, healthy fats, calcium, and vitamin D. Protein in milk plays a role in muscle formation, while the fat content and calories help increase daily energy intake.
7. Routine exercise
The last way to gain weight is to exercise regularly. Not only for weight loss, strength training such as lifting weights is important to increase muscle mass. This will make the body fuller, proportional, and does not look fat fat.
Exercises such as push-ups, squats, plank, and load training can be done at home or gym. Avoid excessive cardio exercise because it can burn too much calories. The impact, weight gain due to increased muscle mass, not fat, and the body looks healthier and fitter.
The main key to gaining healthy weight is consistent. You have to do everything consistently to get maximum results.
Motivation
Anime Batch
Papuan expedition
Chinese import services
Sports News
