TEMPO.CO, Jakarta -Many people are not confident with body weight too skinny. A thin body or lack of nutrition will cause several health conditions.
Therefore, there are several ways to fatten the body naturally that can be done.
Not only obesity, being underweight is also bad for health. According to one study, being underweight was associated with a 140 percent greater risk of premature death in men and 100 percent in women.
Being underweight can also impair immune function, increase the risk of infection, lead to osteoporosis and fractures, and lead to fertility problems.
For this reason, it is important to maintain an ideal body weight. Quoting from Healthline, here are some tips to gain weight naturally:
1. Eat lots of calories
Aim for 300-500 calories per day above the average level for weight gain. Or you can eat 700-1,000 calories if you want to gain weight quickly.
2. Eat more protein
The most important nutrient in gaining weight is protein. Muscle is made of protein, and without it, most of the extra calories can turn into body fat. If you want to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5-2.2 grams of protein per kilogram).
3. Consistently eat 3 times a day
Do not reduce carbohydrates or fat if you want to gain weight. Limiting carbohydrate and fat intake will make it difficult for the body to get enough calories. Therefore, eat a diet high in carbohydrates and fat if weight gain is a priority.
4. Eat energy-dense foods
It is very important to eat foods with single ingredients. Foods with single ingredients will be more filling energy. These foods also contain a lot of beneficial calories.
5. Do weightlifting
Lifting weights can be a way to gain weight. This exercise will help you gain more muscle mass, not fat.
Ways that can be done to increase body weight is to go to the gym and do weightlifting exercise 2-4 times per week.