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Tips for gaining weight: how to grow quickly and well


While a large majority of the population would like to lose a few thousand pounds, some are struggling to expand. But how can you gain weight?

Here are our tips for gaining weight by eating properly.

Too skinny?
The best way to detect leanness is to calculate your body mass index (BMI = weight in kg / height in m squared). Calculate your BMI. An index lower than 18 (e.g. a woman of 1m65 weighing 45 kg has a BMI of 16.5), means that a few kilos more would be welcome, you have to gain weight!
Similarly, past a certain stage of thinness, signs such as chronic fatigue or amenorrhea (absence of menstruation) should alert.
Indeed, no offense to some actors in the fashion world, the thinness is a good thing neither for health (it expresses a fragility of the body), nor for beauty (jeans hanging on the buttocks) and bones salient, it's not sexy).
However, because they come out of an illness, have lost their appetite as a result of shock or worry, or simply because they have inherited a metabolism that burns more than others , some people struggle to get a weight "in the norm".

Stimulate the appetite
It's not easy to put on weight when you do not feel like eating! So the first thing to do is to whet your appetite.
To achieve this, it is advisable to:
- Put on the menu foods we like. It's B-A-BA., But always with a focus on diversity.
- Prepare a nice table. No way to eat in the plastic tray or pan: we put a cover, even if we eat alone, and we arrange the presentation of food.
Yes. So we use the ingredients, even a little, to brighten the dishes. We include flavors, colors and smells. Objective: that it is appetizing!
- Salt. As long as you are not under special medical control, a fair dose of salt helps sharpen the taste buds. Failing: think of spices!
- Share the meal. We are more hungry when we eat more than alone in front of the TV.
- Take your time. Eating in stress and rushing sometimes leads to reduced meal content. So we sit down, calm down, chew and savor each bite.

Increase energy intake
To gain weight, it is necessary to reverse the energy balance, that is to say, consume more calories than we spend, but always respecting the balance of food, that is to say the variety, and the moderation against certain nutrients harmful to the body.
- Give priority to foods with a high energy density. That is to say: starchy foods, cereals, legumes, whole dairy products, sweet desserts, chocolate, dried fruits and oleaginous (nuts, hazelnuts, almonds ...), oily fish. Beware of butter, fatty meats, cream and hydrogenated fats of certain industrial products.
- Moderate foods with low energy density. That is: fruits and vegetables, skim milk, fish and lean meats. Especially at the beginning of a meal. 400 to 500 g of fruits and vegetables a day are enough.
- Multiply meals. To avoid overloading the stomach with the main meals, it is advisable to provide 2 or 3 snacks in the morning, afternoon and evening: dried fruits or seeds, whole milk yoghurt, buttered toast etc
- Dull the note of each dish. It's easy: just prepare the vegetables with oil rather than steaming, sprinkle grated Gruyere preparations, garnish walnut salads, hazelnuts ..., sweeten the desserts with honey and dried fruits, chew chocolate with coffee and more

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