When most people talk about weight gain, which is a decisive negative tone, obesity and subsequent health problems, this is a serious problem of modern culture. However, as is too thin, the proportion of the struggle for a variety of reasons the population is small. Illness or injury can cause extreme weight loss, but some people just want to increase their physical presence or size, perhaps as an athlete trying to establish a physical edge. Because obviously around us, weight gain is very easy to become obese, but in a healthy weight, weight gain a little more of a challenge.
Intake of calories and nutrients our bodies need a certain amount of, if we have too much or too little, then we become obese or underweight, respectively. This simple relationship is why most people think that diet is the end of everything is lost all the solutions and weight gain. However, lifestyle choices also play a major role in how our bodies store fat, nutrient metabolism, and manage our weight.
Changes in lifestyle and diet choices, a healthy balance can help you get quality without reducing your overall health and unhealthy weight gain and obesity-related chronic problem. Sometimes loss of appetite may also lead to weight loss. Studies have shown that fresh scent inrceases satiety, increase appetite.
Let's take a closer look at some of the best way to healthy weight gain.
20 Methods healthy weight gain
1) drink before dinner - wine induce appetite of curiosity; so if you want to have a healthy appetite before a meal, a glass of wine is always a good choice, especially since the wine is also rich in anti-oxidants and single Ning, which will improve your immune system, protect your health, but also stimulate your body weight to get.
Yogurt2) weight training - even though cardiovascular exercise really helps to build muscle, it can also make you lose weight. However, weightlifting is a way to put your excess weight is lean body mass and weight than fat. It is also healthier, boost your metabolism to have more muscle mass. Weightlifting is to improve your health, and one of the best ways to help improve the quality of your body.
3) less water - water may have the elixir of human life, but it is also good to fill you even destroy, sometimes your appetite. And a certain amount of water is essential for health, try not to over-water intake between meals, while trying to bulk up before the water is empty calories will not help your weight in a permanent way, only the weight of water as a temporary urination.
4) After eating exercise - when your body is working at a high level, your blood is pumping, the peak of your metabolism, eat a meal, in fact, can optimize nutritional intake, make the most of the perfect way to calorie intake, and calories your body can quickly handle.
5) eat a big meal - if you use a certain amount, there is a slight increase conscious. Do not go overboard, but if the other option is to eat snacks, this would be a good choice, simply eating a large meal. Three large meals and two healthy snacks, the proposed increase in weight gain most people.
6) chew your food - by making sure you chew all foods properly, you optimize your digestive system, and make sure you get all the calories possible, rather than losing them into your digestive tract and your waste.
7) Eat meals - in some size and frequency Another view is that there are five or six small meals throughout the day. This perspective, there are three big meals and two healthy snacks, healthy weight gain, depending on who you choose what to eat meals both valid options!
8) add yogurt to your diet - yogurt is not only high in calories, but also an important source of probiotic bacteria, which can help your body maintain a healthy digestive system, and can optimize your nutrient intake to ensure weight gain is beneficial and healthy.
9) the elimination of junk food - junk food may be an easy choice inflated, because they are packed with trans fats, salt and calories, but it does not mean that needs a healthy body weight increased intake of calories and nutrients that the amount. You will end up with the same health problems such as obesity, including the prevalence of chronic diseases, diabetes, cardiovascular disease, and a host of other health risks.
10) Keep your diet - some people are very pleased to work in the short term a lot, enjoy the results, but unfortunately, unless you maintain these new habits, you're probably just for weight recovery or falling back into bad habits, and may even let obese, if you let all the muscles go. Make your choice on the healthy track your lifestyle.
11) Calculate your specific calorie intake - everyone is different, so trying to guess how many calories you need to pack a few pounds, do the math! Currently on the Internet a lot of body mass index, caloric intake measurement tools and algorithms out there, so you can accurately measure how much your body needs, and a healthy surplus will lead to what particular body. Was told that fat is good a good way!
12) added pistachios and nuts - pistachios, nuts and walnuts, etc. are packed with good form of beneficial minerals and fiber. Snacks are high in fiber, including various grain breads and cereals, but also can increase your calorie intake and to allow your digestive health effects of a good way.
13) Eat at the same age - your body and enjoy being on the cycle - Do not forget! If you fall into the diet, digestion and activities consistent pattern, your body will be more likely to "get the hint" and hormonal adjustment to a certain extent. Your metabolism, you can learn your patterns. Obviously, it is impossible to improve the program, but try to maintain a certain consistency in your schedule. This will help!
14) Avoid overeating - it is tempting to just eat a lot of food, once, when you have enough time, money and food, but that is too much for his body to handle all once it is inevitable that some will be converted visceral fat. Spread your meals, as previously suggested to avoid overeating.
15) Do not try to get too fast - this is one of the people who are trying to get a healthy weight is the biggest mistake. Rose more than twelve pounds one week may cause dangerous instability, your metabolism, often leading to crash dieting and constant weight fluctuations. Obviously, in some cases need to quickly swell up, but consulting a nutritionist, and trying to gain weight quickly when the doctor is a good idea.
16) Increase your protein intake - skin, cells, blood, organs, muscles, and the formation of lymphatic need protein. If you want to increase your weight, you need to increase your protein intake, because it is a real "thing" that we are doing. No proteins (meat is usually the most simple source), it would be very difficult to obtain a healthy weight.
17) Increase your intake of oil - the best way is actually a fat intake by increasing the amount of oil. Eating high-fat food is unhealthy choices, so let beneficial omega-3 fatty acids in particular vegetable oils, such as in the form of your fat canola oil and olive oil is a healthy choice. This will really improve your cholesterol balance, improve your health, but also improve your weight.
18) has been checked - some people simply do not get a genetic predisposition too much weight, and have banned people from turning nutrients into actual fat hormone deficiency. If you have no other attempt to weight gain seems to be working, get some checks which the actual situation, and even genetic traces may show that you can not get a healthy weight.
19) know their own bodies - some people gain weight in different ways. Eating sugary foods may not be able to help some people get healthy weight; contrary, it may lead to visceral fat, which is how people become "thin fat." Basically, you should rethink your body has fat fast, and you try to copy a healthy method previously used.
20), dietary supplements - although this is generally considered to be the last option, because it can have some negative impact, because it is a bit unnatural, dietary supplements may soon be used to bulk you. However, the use of dietary supplements is always at the beginning to make sure it is the right choice before you consult a nutritionist and a doctor.
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