For those of you who are too thin, here are some quick ways to put on weight

You should put on weight if you are too lean. The rationale is that maintaining a healthy body weight is essential to maintaining good health. So, use the following methods to fast and naturally add weight to your body.

Natural ways to quickly gain weight

Obesity, or being overweight, raises the risk of developing chronic illness.

On the other side, having a low body weight might make you susceptible to bone problems, your immune system weak, and your body tire easily.

Therefore, those of you who are underweight—or even dangerously thin—need to put on weight right away. Despite the fact that there are numerous ways to acquire weight, not all of them are beneficial to the body.

Here are several easy and healthy ways to put on weight.

1. Increase food portions

Consuming more calories than you burn off as energy is a proven method to put on weight.

This means that you should increase the portion of your daily meal.

In the "Fill My Plate One Meal" campaign, the Indonesian Ministry of Health advises consuming about 700 kcal of calories at lunch.

Check to see if the number of calories you consumed for lunch has been met.

If not, you should increase the amount of servings of some items on the menu.

Add 1 more scoop of rice going forward if you typically consume 2 scoops. The rice you will eat has a total caloric content of 300 kcal.

The calories from other foods just change.

    2.  Eat frequently

People who are too skinny typically consume very little meals. However, increasing the volume of food is the fastest way to gain weight.

Large meals consumed all at once, however, are not a healthy strategy because they will merely make you feel satiated.

You might eat frequently in small portions to outwit your opponent. It's advised to eat five to six times every day, according to the Academy of Nutrition and Dietetics.

By eating more frequently, the body can utilise food rather than fat that is already there as a source of energy. Thus, weight loss is stopped.

The weight will increase faster if done correctly and on a regular basis.

    3.  Deciding to eat calorie-dense foods

You are encouraged to select foods that are high in calories and fat for weight gain.

Because they are typically high in saturated fat, foods containing animal fats, such as cheese, margarine, or other dairy products, still need to be consumed in moderation.

Nuts and seeds are two plant-based sources of fat that you can use to make dishes high in calories.

Food options abound and include things like avocado, corn, oats, potatoes, chowder, and natural oils like olive oil.

As an alternative to red meat, use eggs and fatty fish like mackerel, tuna, and sardines.

Omega-3 fatty acids are found in fatty fish, which also has a greater calorie count.

    4. Don't forget to have healthy snacks

Snacking can be a provider of additional energy for the body. By snacking, the body no longer needs to burn fat which ultimately makes the body thinner.

Although allowed, how to fatten the body quickly you still have to pay attention.

Avoid foods such as salty chips or donuts that are high in calories but less healthy, especially in causing a rise in blood sugar and blood pressure.

Instead, you can enjoy Greek yogurt topped with granola and muesli and dried fruit.

Greek yogurt is higher in protein than regular milk and is also richer in fiber, good fats, and calories.

        Drink a filling juice or smoothie

Fizzy drinks and sweet coffee are high in sugar. However, it is not healthy if consumed in large quantities or too often.

Relax, you can replace this row of drinks with fruit smoothies and juices that are high in calories.

Mix your meal replacement smoothie with full cream milk and complete it with a variety of your favorite fresh fruit.

For extra calories, you can mix flaxseed, peanut butter, or protein powder into your smoothie.

The feeling of fullness from consuming drinks is not the same as being full from eating heavy foods that make your stomach churn.

So, you can still add nutrients and calories as often as you want without having to worry about being full until you feel full.

Smoothies and juices from mixed fruit and vegetables provide calories that are important for weight gain.

In addition, this drink is also rich in vitamins and minerals that the body needs.

       5.  Drink whey protein milk

How to fatten the body quickly can also be helped by drinking whey protein milk.

This type of milk contains whey, which is leftover milk produced in cheese production.

The type of protein in this drink can help increase your weight by building muscle tissue.

So, weight gain is not only from increasing body fat but also muscle mass.

When combined with regular exercise, this milk can help speed up the recovery of damaged muscles.

However, for those of you who have a milk allergy, you should not consume this type of milk because it can trigger the appearance of symptoms.

         6.  Choose muscle strength training

In order for the way to fatten your weight quickly that you do so that the results are more optimal, balance it with exercise.

Exercise, especially strength training, can help you gain weight by building and strengthening your muscles.

This type of exercise also stimulates your appetite so it can make you eat more than usual.

You need to do this exercise regularly, then increase the intensity slowly while accelerating the tempo.

One example of muscle strength training that you can do is pull-ups.

To try it, hang your body on a pedestal to lift body weight.

Do it in several repetitions and repetitions, increasing the intensity with each exercise.

      7.  Change your drinking habits

Your drinking habits can actually affect your efforts to gain weight. However, most people don't realize it.

Indeed, you need to meet your fluid needs by drinking at least 8 glasses of water per day.

However, the wrong time to drink can derail the way to naturally gain weight.

So you see, some people tend to drink a glass of water before eating or often drink in the middle of a meal.

This drinking habit turns out to make the stomach easier to fill.

As a result, you cannot finish the portion of food served because you are full of water.

Therefore, if you want to drink before eating, try not to drink a full glass.

Then, drink again after the food is after the food is finished. In order to meet the fluid intake, you can drink water at other times.

 

It's important you know.

Weight gain supplements can indeed increase body weight quickly. However, this supplement can cause side effects. Much safer if you try the natural way through lifestyle changes.