Contents:
- Medical Video: How to Lose Weight and Get More Energy in 15 Days
- The danger is if it's too thin
- Why can someone lose weight?
- How to increase healthy weight?
- 1. Eat more often
- 2. Choose foods that are rich in nutrients
- 3. Try consuming smoothies or shake
- 4. Choose the type of food that is calorie-dense
- 5. Look at when the best time to drink
- 6. You can multiply snacks
- 7. Exercise regularly
Medical Video: How to Lose Weight and Get More Energy in 15 Days
Although some people try desperately to lose weight, not a few also want to gain weight. Most people think that raising body weight is certainly easier, just to eat more food than usual over time the weight will also increase. But for those who want to gain weight, this is difficult to do. It is not uncommon for those who are thin to find it difficult to gain weight even though they eat a lot. This situation causes people who want to gain weight then overeat, including foods that are high in calories, high in sugar, and high in fat. But is it true how to gain weight like that?
The danger is if it's too thin
Those who want to gain weight are usually those who feel themselves too thin. Thin or underweight can be defined as a body mass index that is below the figure of 18.5. Even though it doesn't mean that you're thin you're not healthy, but just like being too fat, too thin also makes you susceptible to disease. Those who are too thin will be more susceptible to infectious diseases because their immune systems don't work well. In addition to infectious diseases, osteoporosis, and fractures, fertility problems also target those with less than normal body weight. Even if the lack of weight is already in a severe stage, the risk of death is also higher.
Why can someone lose weight?
Although in general there is less weight due to lack of intake when compared to needs, there are several conditions that cause a person to continue to experience a phase of underweight, namely:
- Eating disorders such as anorexia or other mental illnesses.
- Hyperthyroidism can also cause a person's metabolism to work excessively, causing abnormal weight loss.
- Diseases such as diabetes, cancer, and infectious diseases such as HIV / AIDS.
If you experience sudden and unplanned weight loss, you should immediately consult a doctor because it is feared that weight loss that occurs due to disease.
How to increase healthy weight?
If you are thin and your weight loss is not caused by illness, there are steps you can take to increase your weight.
1. Eat more often
If you are underweight or have less weight, you are usually easier to fill when compared to those who are of normal weight. Compared to eating three times a day, try to eat more often for example five to six times per day. This way it is easier for you to increase the number of calories without the need to feel too full.
2. Choose foods that are rich in nutrients
Consume junk food and instant food with the aim of increasing body weight is not a good way. Because even if you are thin, there is a condition called skinny fat. This is a situation where a person looks thin but actually the fat level in his body is higher than normal. Fat levels in the blood such as total cholesterol and LDL also tend to be high. Therefore choosing to eat foods that are rich in nutrients can help increase your weight while maintaining your health. For example, choose the type of kabrohydrate that comes from whole grain, vegetables and fruits, milk and processed products, meat, and seeds and nuts.
3. Try consuming smoothies or shake
Compared to consuming soda, coffee, or other drinks that are high in calories but low in nutritional quality, you can try consuming them smoothies or milk shake. You can use frozen milk or fruit juice as basic ingredients smoothies You. Sprinkle pieces of almonds or flaxseed can also be an option to add calories, especially protein.
4. Choose the type of food that is calorie-dense
Foods such as nuts are still in the form of peanuts and in the form of jams, and dried fruits are a type of food that is nutritious. This means you don't need to consume too much to get a lot of calories. In addition, fruits such as mangoes and avocados can also be your choice because they are high in calories.
5. Look at when the best time to drink
In some people, drinking at meals can reduce appetite and make you full faster. To anticipate this, you can find out when it's the right time to drink. Maybe before eating or maybe after eating. You can also order drinks that are high in calories (such as fruit juice, for example) compared to water so you can still get more calorie intake.
6. You can multiply snacks
Surely a good nutritional snack. Such as fruits, sandwiches, bread, milk, nuts, and cheese. Avoid snacks that are high in calories and high in fat but lack nutritional quality such as potato chips, candy, chocolate, and others. You can eat snacks between meals and before bed. You can also add dessert to your daily menu. Choose the type of dessert like yogurt or oatmeal.
7. Exercise regularly
Especially the type of exercise that increases your muscle mass. Increasing muscle mass is one way to increase a healthy weight. In addition, regular exercise can also increase your appetite.
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