Here Are 11 Ways To Gain Weight Natura

How to gain weight can be tricky, especially if you are a person who easily feels full. Some of the tips are consuming calories and protein, as well as exercising.”

Thedoctormedical, united states – While many people want to look slimmer, some people actually want to know how to gain weight. Because, not only obesity, body weight that is too low or underweight is also dangerous for health.

There are a number of health risks associated with being underweight. Some of these include hair loss, dry skin, frequent fatigue, decreased fertility, and poor dental health.

In severe cases, people who are underweight have the potential to experience osteoporosis, immune disorders, and hormone problems. In fact, they are at risk of dying from malnutrition.

So, how do you gain healthy and natural weight?

How to gain weight in 1 week
Some healthy and natural ways to gain weight include:

1. Exercise regularly

Not only losing weight, exercise can also be a healthy and natural way to gain weight.

The study entitled The effects of changing exercise levels on weight and age-related weight gain International, published in the Journal of Obesity , found that running, for example, can increase body weight by 0.003 percent of the total body weight per week.

2. Increase caloric intake

The most important thing you can do to gain weight is create a calorie surplus. This means you have to eat more calories than your body needs.

In this way, you can consume 300 to 500 calories more than you spend each day. However, if you want to gain weight fast, aim for around 700 to 1,000 calories.

You can count calories using calorie calculators that are widely available on the internet, cellphone applications, or consult a nutritionist directly. You don't have to count calories forever.

Count for the first few days or weeks only. This method aims to find out how many calories you usually eat. If you are used to it, you will definitely be able to estimate it easily.

3. Quit smoking

How to gain weight can also be by quitting smoking. Cigarettes contain nicotine which can disrupt the circulation of hormones in the body and reduce appetite. Quitting smoking can increase your appetite and contribute to weight gain.

Researchers evaluated weight changes after 12 smoking stops in the study Does everyone who quit smoking gain weight? A real-world prospective cohort study, published in The Brazilian Journal of Pulmonology.

They compared people who lost weight or maintained their initial weight to those who gained weight.

They received intensive smoking cessation counseling, which focused on weight issues, along with pharmacotherapy, and were followed for 12 months. After that, the researcher calculated the results.

In fact, out of a total of 348 patients evaluated, 57 people or 35.4 percent of participants experienced weight gain of more than 5 percent. 18 of these patients showed an increase in body weight above 10 percent of baseline weight.

4. Increase protein intake

The next way to gain weight is to increase protein intake. Nutrition from animal sources is essential for optimal growth, development and health.

The Effect of dietary protein content on weight gain, Energy expenditure, and body composition during overeating study published by the JAMA Network found that protein affects energy expenditure and storage of lean body mass, but not body fat storage.

Protein can help increase muscle mass, not fat. The intake ranges from 1.0 to 1.6 grams of protein per kilogram of body weight per day. To get more leverage, you can balance it with exercise.

Recommended foods include meat, fish, eggs, lots of dairy products, legumes, and nuts. Supplements such as whey can also be used if you are having trouble getting enough protein in your diet.

5. Eat regularly throughout the day

Next, you need to eat regularly every day, of course, at the same time. This method can help you consume enough food. In addition to gaining weight, this step can also improve body health.

6. Eat healthy snacks

Another way to gain weight is to eat healthy snacks between meals. Examples of high-calorie and nutrient-rich intakes include dark chocolate, fruit, whole-grain bread and yogurt.

Even if you aim to gain weight, don't eat snacks high in saturated fat and cholesterol, such as fried foods. Because, these foods actually increase the risk of obesity , diabetes, heart disease, and even cancer.

7. Often eat in small portions

If you are not used to eating regularly, you can eat food in small portions, but often. You can do it 5 to 6 times a day. This method can add calories without feeling full.

8. Drink a smoothie or shake

Drinking smoothies or shakes is another way to gain weight. You do this by choosing high-calorie and nutrient-dense ingredients. The recommendations, such as nuts, fruits, milk, yogurt, seeds, and spinach.

9. Drink lots of water and milk

Mineral water not only maintains digestive health and increases the body's metabolism. In sufficient quantities, this intake can also get rid of toxins that have the potential to increase unhealthy weight.

Besides water, milk is also the recommended drink. You can have fresh dairy products or their derivative products like yogurt. As a companion, you can also choose fruits, such as clusters of berries.

10. Eat with a large container

Eating with large containers makes you eat in larger portions. In order not to be full, you should not drink before and during the eating process.

11. Do not drink before eating

Water can make you feel full. This way can make you feel full faster. Avoid drinking large amounts of water before eating so you can consume more food.

In order for the body to get fat quickly, what should you eat?

In order to gain weight quickly, it is important to increase your calorie intake and choose foods that are high in calories. Here are some recommended foods:

1. Complex carbohydrates

Foods such as rice, whole-grain bread, pasta, potatoes and whole grains are high-calorie sources of complex carbohydrates. These types of snacks provide long-lasting energy and can help you gain weight.

2. High protein

Several types of intake are recommended, such as meat, fish, chicken, eggs, dairy products, nuts, and soy products. These nutrients help build muscle mass and play a role in increasing body weight.

3. Healthy fats

Choose sources of healthy fats, such as avocados, olive oil, nuts, seeds and fatty fish like salmon. Healthy fats help increase your calorie intake and provide important nutrients.

4. Milk and dairy products

Milk, yogurt and cheese are sources of high calories and are rich in protein. Consuming dairy products can help you gain weight in a healthy way.

5. Smoothies are high in calories

Make smoothies with added milk, yogurt, bananas, nuts, and other added calories, such as honey or almond butter . This is a great way to increase your daily calorie intake.

Causes of Difficult Weight Gain
If some of the ways to gain weight above don't work, maybe you have certain medical conditions. Usually, the disorder can cause low body weight and difficulty rising.

Some of the medical problems in question include:

Have a chronic disease, such as tuberculosis, HIV, or diabetes.

Experiencing impaired absorption of food nutrients in the intestine, such as Celiac disease.

Already have advanced cancer.

Have an eating disorder, such as anorexia nervosa.

 This problem makes sufferers afraid if they experience weight gain.

Malnutrition or malnutrition.

Have a mental problem, such as stress or depression.

The body's metabolism is fast, so the body burns calories more efficiently.

 
A diet that is unbalanced or doesn't include needed nutrients, such as calories.