Is there any among you who have the desire raise weight? Just as the attempt to overthrow him, raising the weight can be its own challenges for people who are used to living with skinny. Especially if your friends are indeed essentially does not like to eat, or comes from a family that was genetically thin.
Now, if you want to raise the weight the easy way, quickly, yet stay healthy, follow the steps how to raise weight:
1. Measure Your Calorie Needs
The first thing to do if you want to raise weight is to set a clear daily calorie target. You can use the calorie tracking tool available in the form of a mobile app, for example “My Fitness Pal” and “Weight Track Assistant”, to help determine your current calorie deficiencies. Observe your diet now and calculate how many calories you usually enter into your body.
According to Elisabetta Politi, a nutritionist from Duke University, normally women need 1800-2000 calories per day, while men need up to 2500 calories per day. If your calorie intake is less than this number, then you have to add it as needed. Add a little so that your body is not ‘shocked’.
For example, if your caloric intake is now at 1300 calories per day, then you need an additional 500 calories per day to get the ideal intake. The correct way is to add calories gradually, for example, the first three days are enough to add 200 calories, the next three days add 300 more calories, so it continues to gradually reach 500 calories.
2. Do not drink while eating
Although it seems trivial, drinking before or when eating is one of the things that actually reduce weight. The reason is easy, that is if you drink before or during meals, your stomach tends to feel bloated faster, and you think that your body is full, even though your calorie needs have not been filled properly.
So, that should be done if you want to raise weight is to change the habit of drinking. Wait for at least 20 to 30 minutes after eating before you drink a glass of up to two glasses of water. Don’t forget; still fill the needs of body fluids by drinking at least 8 glasses of water a day.
3. Eat 5-6 Times per day
After knowing what your calorie needs are, how easy is it to do it? Apparently, the most effective way to raise weight is to eat large as usual, which is 3 times a day. But the condition, every time you eat big, the calories must reach at least 500-1000 calories.
Then to meet the daily calorie shortages, what must be done is to increase the frequency of eating with 2-3 times healthy snacking, so that in a day you eat around 5-6 times. The ideal interval is to eat every three hours, both heavy eating and light meals. Anyway, keep your body from feeling hungry.
If you feel hungry, that means your basic energy has run out and if it is not immediately filled, your body will use reserve energy to meet food needs. Well, this reserve energy use will actually reduce, not raise weight.
4. Eating and Snacking Healthy
Pay attention to the type of food you put in your body is one of the most important ways in raising the weight. Make sure the food you consume contain carbohydrates, healthy fats, and proteins. Some heavy foods that are required in the menu of your food while trying to raise weight is pasta, cereals, whole wheat bread, eggs, nuts, salmon, and any form of processed foods milk.
In addition, you can use coconut oil or olive oil which contains about 120 calories of food when cooked or as a flavoring salad. For snacks, try eating mashed potatoes (159 calories), corn (156 calories), oatmeal cookies (200-250 calories), frozen yogurt (130-170 calories), and tropical fruits such as mango, papaya, banana, and melon.
Most people who want to raise weight thus avoiding sports reasons don’t want the calories burned running out. Don’t get me wrong; even when we want to raise the weight, exercise is also necessary. Exercise, especially strength training, should be done to ensure the intake of energy we had turned into muscle, rather than fat that accumulates in the stomach, thighs, or buttocks.
In addition, regular exercise with a frequency of at least one hour a day can raise your appetite, because we will feel tired afterwards. The food goes into the body after exercise is a certain food can increase our weight.
When not used to exercising, you can try gentle exercise such as cardio or afternoon run at the gym as a start. Join classes such as zumba, yoga, and aerobics with friends as well as some of the ways that you can do. One of the advantages of join the class as we mentioned is to know the new friends and raise the motivation because its activities are performed together.
6. Make your own Protein shakes at home
If you are the type of person who easily feel full despite recently packed a bit, trying to create protein weight gainer shakes/smoothies for yourself at home. The food that is consumed in the form of liquid or fluid is not making us quick satiety as food that is consumed in the form of solid.
Almond milk / soy milk blender, ice cubes (if you prefer cold), a few pieces of banana, almonds, 1-2 tablespoons of protein powder (optional), and 1 tablespoon of honey / chocolate powder, then drink 1 to 2 times a day when you snack.
Mix the above ingredients can be modified according to the tastes and his own vintage items, which is important should consist of liquid (milk, diet soda, juice), fruit, protein powder (optional), flavor enhancer (honey, chocolate, powdered fruit flavored), and additional material of healthy yet calorie snacks (almonds, peanut butter, or chia seeds).
Love the shape of our bodies is indeed good, it can make it work and keep your health and your body proportions. Raise the weight is not difficult though takes time, you need to do next is commitment and high motivation to do so patiently and sustainable.