7 healthy and effective ways to gain weight & bull; hello healthy

Although some people try desperately to lose weight, not a few who also want to gain weight. Most people think that gaining weight is certainly easier, just eating more food than usual over time will also gain weight. But for those who want to gain weight, this is difficult to do. It is not uncommon for those who are thin find it difficult to gain weight even though they have eaten a lot. This situation causes people who want to gain weight then overeat, including foods that are high in calories, high in sugar, and high in fat. But is it true that way to gain weight like that?

The danger is too thin

Those who want to gain weight are usually those who feel they are too thin. Being underweight or underweight can be defined as a body mass index that is below 18.5. Although it does not mean that if you are thin you are not healthy, but just like being too fat, being too thin also makes you susceptible to disease. Those who are too thin will be more susceptible to infectious diseases because their immune systems are not working properly. Apart from being prone to infections, osteoporosis, and fractures, fertility problems also target those who are underweight. Even if the underweight is severe, the risk of dying is also higher.

Why does a person lose weight?

Although in general being underweight is caused by a lack of intake compared to needs, there are several conditions that cause a person to continue to experience a phase of underweight, namely:

• Eating disorders such as anorexia or other mental illness.
• Hyperthyroidism can also cause a person's metabolism to overwork, leading to abnormal weight loss.
• Diseases such as diabetes, cancer, and infectious diseases, for example HIV / AIDS.

If you experience sudden, unplanned weight loss, you should immediately consult a doctor because it is feared that the weight loss that occurs is due to disease.

How do you gain a healthy weight?

If you are underweight and your weight loss is not caused by disease, then there are steps you can take to gain weight.

1. Eat more often

If you are underweight or underweight, you are usually fuller more easily than those of normal weight. Instead of eating three meals a day, try to eat more often, for example five to six times per day. This way it will be easier for you to increase the number of calories without feeling too full.

2. Choose the type of food that is rich in nutrients

Consuming junk food and instant food with the aim of increasing weight is not a good way. Because even though you are thin, there is a condition called skinny fa t . This is a condition where a person looks thin but actually the fat content in his body is higher than normal. Blood fat levels such as total and LDL cholesterol also tend to be high. Therefore choosing to eat foods that are rich in nutrients can help increase your weight while maintaining your health. For example, choose the type of carbohydrate that comes from whole grains , vegetables and fruit, milk and processed products, meat, and seeds and nuts.

3. Try consuming smoothies or shake

Instead of consuming soda, coffee, or other drinks that are high in calories but low in nutritional quality, you can try consuming them smoothies or milk shake . You can use frozen milk or fruit juice as a base smoothies You. Sprinkle chopped almonds or flaxseed can also be an option to add calories, especially protein.

4. Choose foods that are calorie dense

Foods such as nuts, both still in the form of nuts and in the form of jam, and dried fruit are types of foods that are nutritious. This means you don't have to consume too much to get lots of calories. In addition, fruits such as mangoes and avocados can also be your choice because they are high in calories.

5. Pay attention to when is the best time to drink

In some people, drinking with meals can reduce appetite and make you full faster. To get around this, you can find out when is the right time to drink. Maybe before eating or maybe after eating. You can also order drinks that are high in calories (such as fruit juice, for example) than water so you can still get more calorie intake.

6. You can multiply the snack

Of course, a good nutritious snack. Such as fruits, sandwiches, bread, milk, nuts, and cheese. Avoid snacks that are high in calories and high in fat but lack nutritional quality, such as potato chips, candy, chocolate, and others. You can snack between meals and before bed. You can also add desserts to your daily menu. Choose a type of dessert, such as yogurt or oatmeal cookies.

7. Exercise regularly

Especially the type of exercise that increases your muscle mass. Increasing muscle mass is a healthy way to gain weight. In addition, regular exercise can also increase your appetite.