As with being overweight or obese, having a thin body is also at risk of causing various diseases or health problems.
Underweight conditions can interfere with immune function, increase the risk of infection, are prone to osteoporosis and fractures, and cause fertility problems.
Thus, people who have a thin body are highly recommended to achieve the ideal body weight.
Launching the website of the Ministry of Health (Kemenkes), Indonesians can be said to be thin or underweight if they have a body mass index (BMI) of less than 18.4.
The formula or method of calculating BMI, which is body weight (kg) divided by the product of the product of height (m) and height (m). Appetite enhancer
For example, you weigh 40 kg and height 1.6 m. You mean you have a BMI of 15,625 or fall into the category of severe underweight.
The number 15.625 is the result of 40 divided by 2.56 (the result of multiplying the height of 1.6 by 1.6).
Many people may think that gaining weight is easier than losing weight. Anyone can just eat as much as they want and leave the sport.
This action can indeed add weight, but it is clearly not healthy.
To gain weight, you need to do it right. The reason is, instead of reaching the ideal weight, you can actually be overweight or obese. This condition is certainly not good.
Gaining healthy weight is about balancing muscle mass and subcutaneous fat, not just gaining belly fat.
Here are a variety of ways to gain weight in a healthy way:
1. Intake more calories than burned
According to Health Line, the most important thing you can do to gain weight is to eat more calories than your body needs.
If you want to gain weight slowly and steadily, aim for 300-500 more calories than you burn each day according to a calorie calculator.
If you want to gain weight fast, aim for about 700-1,000 more calories than you burn in a day.
Now there are many tools or applications that can help you calculate calorie intake and expenditure.
But keep in mind, that the calorie calculator only gives an estimate. Your calorie needs may vary from day to day.
2. Eat lots of protein
The single most important nutrient for a healthy weight is protein.
Muscle is formed from the contribution of protein and without this nutrient most of the calories may end up as body fat.
Studies show that during periods of overeating, a high-protein diet causes a lot of extra calories to be converted into muscle.
However, keep in mind that protein is a double-edged sword.
Protein is also very filling, which can significantly reduce hunger and appetite, making it harder for the body to get calories.
If you’re trying to gain weight, aim for 1.5–2.2 grams of protein per kilogram of body weight. You can even do it if your calorie intake is very high.
Meanwhile, foods that contain high protein include meat, fish, eggs, milk, dairy products, and nuts.
3. Consistently eat 3 times per day
Many people try to limit carbohydrates or fats when trying to lose weight.
This is a bad choice if your goal is to gain weight.
That’s because, limiting the intake of foods that contain carbohydrates and fats can make it more difficult for the body to get enough calories.
So eat plenty of high-carb, high-fat foods if weight gain is your priority.
The best option is to eat plenty of protein, fat, and carbohydrates at each meal.
Be sure to eat at least three meals a day and try to add energy-dense snacks whenever possible.
4. Consume energy-dense foods
In an effort to gain weight, it is very important to consume single-ingredient foods.
Single meals tend to be more “filling” than processed fast foods.
Also, try to emphasize energy-dense foods as much as possible. These are foods that contain a lot of beneficial calories.
Here are some energy-dense foods that are perfect for gaining weight:
• Nuts, such as almonds, walnuts, peanuts, etc.
• Dried fruit, such as raisins, dates, plums and others
• Whole milk
• Full fat yogurt
• Extra virgin olive oil
• Whole grains like oats and brown rice
• Chicken meat
• Sweet potato
• Dark chocolate
• Peanut butter
• Coconut cream
Many of these foods are very filling, and sometimes you may need to force yourself to continue eating even if you feel full.
5. Weightlifting and strength training
Lifting weights can be a way to gain weight.
This exercise will help you gain more muscle mass, not fat.
The way you can do that is to go to the gym and do weightlifting 2-4 times per week.
You can increase the weight of the load over time for more optimal results.
If you are really unwell or new to training, consider enlisting the help of a qualified trainer to help get started with the sport.
You may also need to consult a doctor if you have bone problems or medical problems.
6. Pay attention to drinking time
Drinking lots of water before a meal can make you feel full, making it more difficult to get enough calories.
So, don’t drink water before eating. It would be better, if you drink high-calorie drinks with meals or before meals as a way to gain weight naturally.
7. Don’t smoke
Smokers tend to weigh less than nonsmokers. This is because, smoking can basically affect the health of the body as a whole.
So you better not smoke if you want to gain weight.
8. Try smoothies
According to the Mayo Clinic, don’t drink soda, coffee, tea or other beverages with fewer calories and less nutrition if you’re trying to gain weight.
Instead, have a smoothie or milk shake made with fresh or frozen milk and fruit, and sprinkle some flaxseed.
In some cases, a liquid diet may be recommended for weight gain.