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| 6 Fast Ways to Gain Weight |
For some people who are too thin, gaining weight is not easy. Well, if you experience it, there is a fast way to increase weight that can be done. In this way, you can achieve your ideal body weight.
Ideal body weight is determined through the calculation of body mass index (BMI). The ideal body weight has a BMI of 18.5–24.9. A person is said to be underweight or underweight if the number is below 18.5.
Just like being overweight, being underweight can also trigger health problems, ranging from lower immunity, interfere with fertility levels, and increase the risk of muscle and bone mass as you age. Therefore, having an ideal body weight is very important for health.
Various Ways to Gain Weight Fast
Although achieving your ideal weight can be a challenge for thin people, there are some easy ways to gain weight fast, namely:
1. increased calorie intake
One of the keys to gaining weight fast is a calorie surplus, meaning that you take in more calories than you actually need. Increase your calorie intake by about 700–1000 calories from your total daily caloric needs.
Some high-calorie food sources that can be consumed include cheese, avocado, granola, almonds, and lean meats. Love to limit foods high in saturated fat and sugar, such as fast food, to avoid diseases like diabetes and high cholesterol.
2. Exercise regularly
People who are underweight still need to exercise regularly to increase muscle mass. This is because increasing muscle mass will also increase body weight.
To gain weight, do muscle-focused exercise at least 2-3 days a week. One example of exercise to gain weight is lifting weights.
3. increased protein intake
Protein intake is good for increasing muscle mass. You can consume 2-3.5 grams of protein per kilogram of body weight every day.
Some types of high protein foods that can be consumed are meat, fish, eggs, nuts, and seeds. You can also consume whey protein milk to increase protein intake.
4. Eat before bed
Another fast way to gain weight is to eat before bed. Eating before bed can increase weight because the body's metabolism during sleep. This allows the incoming calories to be stored by the body as fat.
However, this method may not be suitable if you have GERD, because the symptoms of GERD can arise due to the habit of eating before bed.
5. Choose drinks that are high in calories
Apart from food, you can also get extra calories from drinks. choose cow's milk or fruit juice without added sugar to gain weight quickly. packaged drinks that are high in sugar or artificial sweeteners because they can increase the risk of developing diseases, such as diabetes.
6. Using a large plate when eating
Another way to gain weight faster is to eat on a large plate. This method is used to make you feel like you are eating less and are finally compelled to eat more.
When done correctly, all the quick ways to gain weight above can generally increase your weight up to 1-1.2 kg per month.
All of these steps need to be done consistently in order to succeed. The length of time it takes for each person to get to the ideal weight also varies, depending on the condition of each individual's body. Therefore, do not be discouraged to get the ideal body weight.
If you want to know more about how to gain weight, don't hesitate to try with a doctor. Later, the doctor can help you implement eating and physical activity strategies that are appropriate for your health condition.
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