1. Eat More Calories than Body Needs
You can achieve the weight gain you want by conditioning your calorie intake per day. You need to consume 300-500 calories more calorie foods than the calories your body burns. If you want to gain weight faster, you can increase your calorie intake by 700-1000 calories per day more than the calories you burn each day.
Foods that are sources of healthy calories are highly recommended for you to consume. Call it butter in stir-fried dishes, a sprinkling of cheese on bread, or milk and cream in soup.
However, calorie consumption still needs to be considered so as not to overdo it. The risk of excess calories can threaten health because it can cause excess cholesterol, salt and blood sugar.
Maybe you will find it difficult to estimate how many calorie foods you have consumed today. To make things easier, you can take advantage of tools or applications with the theme of a healthy lifestyle. The application can display predictions of the calories you need to reach a certain weight. It’s just that, you need to remember that the application is predictive. The displayed results may differ from the actual conditions, but these tools will help you.
2. Eat More Protein
Another nutrient that plays a major role in weight gain is protein. With the help of protein, body muscles can be formed. Thus, without additional protein will only cause excess extra calories to become body fat. In other words, by consuming additional protein, the weight gain you experience is an increase in muscle mass, not excess fat.
To gain weight, you can consume protein foods with levels of 1.5-2.2 grams of protein per kg/ body weight. You can increase protein levels if your body’s need for calories is very high. Studies have concluded that during periods of heavy eating, high protein diets can allow the extra calories to be converted into muscle mass.
Protein is also known as a nutrient that can have a longer feeling of fullness in the stomach. Foods known for their high protein content are fish, red meat (lamb, beef, ground), legumes, eggs, nuts (almonds, walnuts, cashews, flaxseeds), tempeh, dairy products (milk, yogurt, cream sour, cream cheese), and so on.
3. Adequate Carbohydrate and Fat Needs More Than 3 Times a Day
Limiting your intake of carbohydrates and fats can make it difficult for your body to get enough calories. This is because calories have an important role in weight gain, you need to ensure that food consumption has sufficient carbohydrate and fat content. Ideally, you need to eat three times a day.
We encounter many foods that contain carbohydrates in everyday life. Among these foods are rice, cereal, sweet potatoes, potatoes, corn, whole wheat bread, and granola. You can process it according to your taste and of course follow the instructions on how to cook it. Of course you want to enjoy delicious food without losing the carbohydrate content, right?
Meanwhile, foods that are sources of healthy fats are avocados, chia seeds, fatty fish (fresh tuna, salmon, mackerel, sardines, mackerel), eggs, olive oil, almonds, flaxseeds, edamame, dark chocolate, macadamia nuts, pumpkin seeds, and walnuts.
4. Sports
Who said doing sports is recommended only for people who want to lose weight? For those of you who want to gain weight, you are also advised to do regular and regular exercise. By exercising regularly, your body will form more muscle tissue while reducing excess fat.
Exercising habits will be more optimal if accompanied by a healthy diet. After exercising, your appetite will increase. Thus, food nutrition contained in food can help the process of weight gain.
The recommended sports for those of you who want to gain weight are strength training exercises such as lifting weights, pilates exercises to tighten your stomach, barre training exercises, push ups , squats , burpees , crunches , planks , and side to side kicks .
5. Paying attention to drinking time
Apart from food, the drinks you consume also need to be considered. In fact, the right time to drink also needs to be studied. You are advised not to drink too much water before eating. The reason is, drinking mostly before eating can make you feel full quickly and reduce your appetite. Therefore, you should drink lots of water after eating is finished.
6. Eat Three Meals a Day with Large Plates
To meet the nutritional requirements for weight gain, you are advised to eat at least three times a day on a regular basis. There’s nothing wrong with using a large plate because a large plate will automatically appear empty if you eat little food. Conversely, the plate you use for eating is small, so the portion of food will look like a lot and we might feel full quickly.
However, for some people, this method is actually not effective in increasing body weight. Some people actually gain weight more successfully by eating more often, but in small portions.
7. Quality Sleep
Having quality sleep is one of the success factors in efforts to gain weight. With proper and quality sleep, your body has enough time to grow muscles.
8. Eat Vegetables Later
So that the efforts you make to gain weight, you need to pay attention to the sequence in consuming food. If you have various types of food on your plate, you should consume calorie-dense and protein-dense foods first rather than vegetables. That way, fat intake becomes increased accompanied by fiber which is good for the body.
9. Adding Creamer to Coffee
For coffee fans, there is good news for those of you who want to gain weight. Mixing creamer into coffee is believed to increase your weight. This is due to the calorie content in the creamer you consume.
10. Consuming Weight Gain Drinks
Weight gain drinks can be an alternative for those of you who have tried various ways to gain weight. Usually this drink is like a shake . In this case, the drink in question is a drink that is produced with high protein, carbohydrate and calorie content making it suitable for gaining weight.
11. Quit Smoking
Many references say that smoking can reduce weight. The nicotine content in cigarettes is known to disrupt hormone levels in the body and reduce appetite. It should be noted that nicotine is the main ingredient in cigarettes which can stimulate the release of the hormones dopamine, nor epinephrine and serotonin by the central nervous system.