Ideal body weight is a target that many people want to achieve. Ideal body weight is a sign of a healthy body and can improve appearance. However, not everyone can gain weight easily. Therefore, you need to know tips on how to fatten your body in a healthy and natural way.
There are many ways to fatten the body, but you are not advised to apply unhealthy methods. Then, how to gain weight with minimal risk? Here are tips for fattening the body in a healthy and natural way.
Know Tips for Fattening a Healthy Body
Compared to instant and not necessarily healthy body fattening drugs, the following are healthy and natural body fattening tips that can be applied:
1. Lots of protein
An important fattening tip is to increase protein. Protein is useful for converting excess calories into muscle mass, thus effectively building muscle. To meet protein intake, eat high-protein foods, such as eggs, meat, tuna, shrimp, milk and processed products, tempeh, tofu, quinoa and nuts. If protein intake is still lacking, you can take whey protein supplements.
2. Multiply calories
To gain weight, you must absorb more calories than you burn each day. To make it easier for you, we recommend using the application in smartphones to ensure daily caloric absorption. Even though it doesn’t show exact numbers, the calorie application can provide estimates that help fattening programs.
3. Eat high-energy foods
In addition to protein and calories, you need to eat foods that are rich in energy, so they are effective in fattening the body. The following types of food provide a lot of energy, while accelerating your weight gain:
- Chicken meat.
- Whole grains, such as brown rice and oats.
- Nuts, such as walnuts, almonds, peanuts, and others.
- Milk without added sugar.
- High fat yogurt.
- Olive oil.
- Sweet potato
- Dried fruit, such as dates, raisins, prunes, etc.
- Peanut butter.
- Dark chocolate.
4. Exercise regularly
Another tip for fattening the body is exercise to increase muscle mass and reduce fat, for example lifting weights. To make it easier for you, become a member at gym to apply lifting weights at least 2-4 times a week. If you are ready or able, you should increase the weight of the load for optimal body fattening results. However, if you are relatively new, you should ask for the help of a professional trainer to help apply lifting weights properly.
5. Drink smoothies
To accelerate body fattening, you should avoid soda or caffeinated drinks that are low in nutrition and calories. Instead, consume smoothies or milkshakes mixed with fresh fruit, milk, seeds, or nuts, to increase nutrition and calories.
Apart from that, there are various other effective efforts to fatten the body as follows:
- Managing stress appropriately, for example meditation, yoga, breathing exercises, and taking up hobbies.
- Consumption of body fattening supplements, for example whey protein.
- Increase the frequency of eating, but with small portions, for example 5-6 times per day.
- Get enough sleep, ie 6-8 hours every night.
- Eat fruits, such as avocados and mangoes, or vegetables that contain starch, such as corn and potatoes.
- Quit smoking.
- Do not drink alcohol.