The way how to gain weight 10 kilos
Many people try to get a beautiful shape and a proper consistency. But the problem of fatness. Inappropriate weight stands an obstacle in their way, as the nature of the everyone body differs from one person to another, and although the natural fatness is often healthy. The lack of weight and thinness Severe can 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 can be overweight.
Increase the number of calories :
In order for a person to gain weight, he must increase the percentage of calories in the food he eats to a difference of approximately 300 to 500 calories more than the calories he burns. 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, chicken, 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.
Lift heavy weights and improve 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.
Add cream to your coffee, and this is a simple way to add more calories.
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.
Non - smoking, often leads to quit smoking to weight gain.
The most important foods to gain weight in a healthy way
Foods rich in the following nutrients can help a person who wants to gain weight safely and effectively:
the milk.
the rice.
Whole grain bread.
Potatoes.
Oats.
Red beans.
Salmon.
Avocado.
Dark chocolate.
eggs.
Cheese.
Yogurt.
Healthy fats and oils.
the pasta.
The risks of underweight from normal
The risks of underweight from normal
Obesity is currently one of the biggest health problems in the world.However, underweight may be a bad public health condition.According to one study, underweight was linked to an increased risk of premature death by 140% in men, 100% in women, and in In contrast, obesity was associated with an increased risk of premature death by 50%, indicating that underweight might be worse for health, and another study found an increased risk of premature death in underweight men, but not women, suggesting that underweight could be worse for men.
Underweight can also weaken immune functions, increase the risk of infections and infections, lead to osteoporosis, fractures and fertility problems, and more than that, people who are underweight are more likely to develop sarcopenia, which is the associated muscle atrophy and wasting By age, they may also be at increased risk for dementia.
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