overweight
Most people look for ways to lose weight, and others are looking for ways to gain weight, so thinness and obesity are not liked by many people, and it is not difficult. Getting weight or losing it is easy and not impossible. To him is a little determination and patience.
Eating to gain weight
- First you need to determine how much food you need, and you will often need more than 3,500 calories above your normal metabolism.
- Try adding 500 calories a day to your diet. For example, if you need 2300 calories a day to maintain your current weight, try to consume 2800 calories a day. This should be an additional 3,500 calories over a week, which will add 1 kilo of gained weight.
- Eating three meals a day is much better than just eating two meals. The person can set up a special schedule for eating at specific times, or to stick to a certain amount of food and calories, and eating more often during the three meals is better than Eat snacks between foods.
- Concentrate on high-fat foods, but do not depend on them entirely depending on your diet. In fact, you should increase your weight and to get it safer and firmer. If you adjust your diet to include the most useful foods, here are some options: Drinks – Juices or whole milk . Avoid diet soft drinks, eat bread, whole wheat bread, and oat bran; they are more nutritious than white bread, sliced thick slices of bread, put peanut butter, jam, honey and chickpeas on it, or eat cheese generously.
- Vegetables: Vegetables called starchy vegetables, which are starch-rich vegetables, which are potatoes, peas, etc., should be eaten. Vegetables that are rich in water should be avoided, such as oranges, cucumbers, etc.
- Fruits: Fruits rich in vitamins and other nutrients, including bananas, pears, and other dried fruits, are preferred. The benefit of dried fruits is greater than that of rich fruits.
- Soup: Take the creamy soup instead of the broth cooked with broth, if you have a problem with high blood pressure, avoid the stored soup, or buy from the high-sodium soup.
- Add oil: When cooking, add some oil to your food, and take care of non-refined oils such as olive oil, coconut, canola oil, palm, and of course butter. Other less healthy and high sources of fatty acids and omega-6 fatty acids, such as sunflower oil and peanuts, include oils containing unsaturated fats such as soybean oil.
- Calorie, cream cheese, cheese slices, mayonnaise, and for more calories you can mix these foods with a high-calorie diet such as hummus, butter, cream cheese, peanut butter, Meat like chicken or fish.
- Supplements: Many supplements have been made, which are available in all pharmacies, which are sold especially for weight gain, which are found on more than one form and more than one brand, but are not recommended before they are consulted by a doctor.
- Avoid unsaturated fats: Unbleached fats can increase abdominal fat, as well as stimulate unhealthy insulin levels, so avoid canned snacks and processed meats.
- Eat more protein: The lack of protein in your diet can lead to your loss of body mass even if you consume excess calories. Here are some protein-containing foods: boiled soybeans, soy or yogurt powder, peanuts or bean butter Sudanese, steak or hamburgers, chicken, and tuna.
Build muscle for weight gain
Start your own weight-building and muscle-building exercises. By doing weight training, you will not only stimulate your lean body to build your body mass, but it will also be light and stimulating to your appetite, but read these points before you begin:
- The extra muscle will increase the speed of your metabolism, so you need to consume more calories to maintain your weight or increase your weight.
- During the first month of training you may experience tremendous gains in weight if you are according to your schedule and then settle down. You can overcome this by re-evaluating your weight, muscle mass, and working to change your diet to include more food and heavier weights.
- When you start a new exercise routine you will experience muscle soreness, and this soreness is quite normal and should not prevent anyone from keeping the training schedule to increase their weight because it will soon disappear in 3 to 5 days.
- Lifting heavy weights for more muscle gains: To form muscle hypertrophy (or to form large muscles), you must lift the weights to the maximum you can tolerate, and heavy weights should be appropriate for your ability so that you can lift them back after 12 or 13 seconds .
- Do not try to make a forced effort; because when you increase stress you may be putting on excess muscle fibers, especially on the target muscles, making them work harder than ever, you must have your own trainer or assistant to help you in putting weights up when you do Exercise as fast as possible as you need it.
- If you need more weight, you can lift the weights non-stop 15 times, but it is important to keep your weight gain gradually increasing.
- Supplement your diet by increasing protein: A protein-rich diet can help you gain body mass and increase, so you should try to eat a heavy meal containing this protein shortly after you finish exercising.
- Avoid “starving yourself”, which can result from increased physical activity, plus a diet that focuses almost exclusively on fat-free protein, and make sure that your diet still contains a lot of fat.
find the mistakes and resolve it
Do not build up hopes of gaining weight at once by eating more amounts of food. Because your body’s fat distribution is largely determined by genetics, which can not be altered by diet alone, and if your weight is concentrated in the buttocks You should have some exercise to build your muscles and give them special priority. If you can not gain weight, even though you follow the steps above, you should make an appointment with your family doctor. You may have a medical condition that prevents the body from absorbing fat. Muscle or body generally must be resolved this is the problem.