Tips to Gain Weight

First however we must stress that in this article do not refer to individuals with anorexia nervosa, where there is no other basis and require completely different treatment, we refer to people who want to get to weight and can not. An underweight person therefore can not recruit weight should first be carried out examinations and consult your doctor as you may some underlying pathological cause. If the tests do not indicate a health problem, obviously, failure to weight gains due to a negative balance, i.e. a daily calorie intake below the daily energy expenditure. This is happening either because the person eats less than they need, whether it works out too much or generally have very good metabolism, when the daily calorie intake is not sufficient.

So in contrast to overweight people, underweight should initially focus their attention on how to increase the calories they get from food each day. In the first phase should gradually increase the size of all of the daily portions, but they should also be consumed at least 3-4 intermediate filling and nutritious snacks. In the main meals will also be added to products with high additional energy value of food such as cheese and bread, while the snacks are good choices are dried fruits, crackers and bread sticks or toast along with milk or fruit juices or dried fruits have a high caloric density, such as figs and raisins, or some nutritious sweets such as jams, honey, sesame, the cereal bars etc.

In any case, the person trying to gain weight should consume a variety of foods from all groups to avoid the nutritional deficiencies. An increase in daily calorie intake of about 500-600 calorie intake leads to about 0.5 kilogram per week.

However, it is very important to pay particular attention to excessive intake of dietary fat, which can impair the health and well being of individuals trying to gain weight. The percentage of fat intake should be as high as 30% of total energy intake, or approximately 80-100 grams of fat a day. Although we increase the weight but not excessive in fat. So do not urge a person to increase only thickener and fatty food pizza, fried foods, sweets etc. The main source of fat and even underweight people must be unsaturated fatty acids, i.e. monounsaturated and polyunsaturated. So Good sources are olive and other vegetable oils, olives, nuts, fish oils etc.

Finally, with regard to physical activity, people trying to gain weight should follow a workout with resistance and weights to maximum muscle growth, so that the weight has been hired to translate as much as possible in muscle mass. Aerobic exercise, jogging, cycling that causes increased combustion, it is preferable to be limited when one wishes to gain weight.

In conclusion, efforts to weight gain may be difficult and time consuming, but can be achieved well by increasing the quantity and frequency of meals, not necessarily underweight people have to eat fattening foods of poor quality. Patience and perseverance so necessary in this case and expert advice for better and customized results.

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