overweight
Many people try to get a beautiful shape, but the problem of thinness and inappropriate weight stands an obstacle in their way, as the nature of the body differs from one person to another, and although the natural thinness is often healthy, the lack of weight and extreme thinness can To be the cause of a problem or disease, as there are many people who do not have the desire and appetite to eat, but there are easy and quick solutions to such a problem, and in this article some of the most important ways and recipes that enable you to gain weight.
How to gain weight 10 kg per week:
Some people may resort to weight gain by consuming sweets and drinking soft drinks, and that increase is an unhealthy method due to the presence of many people of normal weight who suffer from heart diseases, type 2 diabetes and other health problems often associated with obesity. It is necessary to eat healthy foods and live a healthy lifestyle in general, and here are the most important tips that help you gain weight the right way:
Increase the number of calories:
- In order for a person to gain weight, he must increase the percentage of calories in the food he consumes to a difference of approximately 300 to 500 calories more than the calories he burns, and in the event he has a motive to gain weight with a lesser period of time then intense eating must be intensified meals that contain healthy fats and high Afattaaminac elements of food high - value daily until it gets 700 to 1000 calories higher than the daily need.
Protein intake :
- Protein is one of the main elements that must be obtained when you need to gain weight, so it is necessary to increase the proportion of protein in meals, as many protein-rich foods are available in abundance, most important of which are fish, poultry, meat, nuts and legumes of all kinds.
Increase carbohydrates and fats:
The person concerned with being overweight must make sure to eat foods that include a high percentage of healthy carbohydrates and fats and starches when eating every meal. It is also necessary to focus on eating foods that supply the body with energy and calories, such as dairy products, and fruits. Dried potatoes, bread, and nuts of all kinds.
Lifting heavy weights and improving body strength:
To ensure that extra calories go to the muscles instead of just fat cells, it is necessary to lift weights, so it is necessary to go to the gym and lift weights 2-4 times a week, and some exercises that raise Heart rate and physical fitness, but be careful not to exercise too much because this burns the extra calories a person consumes.
Eating fenugreek and honey:
Fenugreek can increase the appetite to eat. As for the way to drink it, crush the fenugreek seeds are put in boiling water while leaving them soaked for about 3 - 5 minutes, then filter the resulting water in a cup and drink it cold or hot as desired, and honey can also be added For desalination, this natural weight gain formula may contribute to a noticeable increase in a very small period of time.
Tips to gain weight:
There are other tips that can be applied to help gain weight:
- Not drinking water before meals, as it can cause stomach fullness and make getting enough calories difficult.
- Increase the number of daily meals.
- Use larger plates, as using larger plates helps you get more calories, because smaller dishes make people eat less automatically.
- Having a good sleep, as sleeping properly is very important for muscle growth.
- Eat protein first and vegetables later if a mixture of foods is available on the plate.
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