A Healthy and Effective Way to Gain Weight

Do you include people who are skinny with a weight below the ideal limit (underweight)? Beware. According to a study, underweight is associated with greater risk of early death, i.e. 140% in males, and 100% in women. And according to this study, obesity is "only" lead to the risk of death 50% larger. Means it can be inferred that the underweight worse than obesity, especially for men.
What causes less weight?
The cause of low body weight can be varied, including:

Eating Disorders, namely diseases disorders of eating patterns. One of these is anorexia, this disease can be very dangerous if left.
Hyperthyroid, leading to a faster metabolism so your body hard to fat.
Genetic or hereditary factors.
Physical activities that are heavy and dense.
Being ill or the effects of treatment, for example, namely cancer patients undergoing chemotherapy.
Stress/depression also affects appetite and can lose weight if experienced for a long time.

Although there are a couple of skinny people who stay healthy and have a pretty good immune, it would be better if Your ideal weight. Being too skinny and have a weight below the ideal numbers also bring in some diseases and health disorders, namely:

Inhibit growth and development, especially in children and adolescents that her body still requires a lot of nutrients to stay healthy.
Brittle bones and osteoporosis are caused by a lack of vitamin D and calcium in unison with low weight so that needs nutrients would be sure and the body does not get enough energy to fight disease attack. Even the body will be difficult to recover from illness.
Anemia. Due to iron deficiency, folic acid, and vitamin B12. The symptoms are often quickly tired, dizziness, and headaches.
Fertility problems. In women, the low weight can affect menstruation became irregular and low fertility.
Hair loss.
The bigger risk for exposed sarcopenia (depletion of muscle mass due to aging) and dementia (decline in the ability of the brain).

How to effectively (and healthier) to gain weight

Although eating lots of junk food might make you a little fatter, but that do not meet the nutrient needed by the body. Whereas in addition to fat, you also need vitamins and minerals.

So, below are some tips for raising safe and healthy weight loss you should do.
# Weights

If you want to gain weight, you should reduce the cardiovascular exercise or sports. Especially for those of you who have a fast metabolism. Cardio exercise to burn lots of calories, is certainly suitable for obese people and want to lose weight, but not for skinny people and would like to add to her weight.

Exercise lifting weights, in addition to adding the muscle era, it also makes the body shape better and certainly effective at adding weight. You need to gain weight not only fat but also muscle. If too much fat makes the shape of your body become ugly.

Go to the gym at least 2 times a week. In addition to the weight-lifting, yoga also could be an alternative. And preferably go consult a doctor first to check the health and condition of your bones.
# Multiply protein consumption

The most important nutrients to add weight is protein. The muscles themselves are formed from protein. Without the protein, the calories of unused in the body only will turn into fat.
You need a 0.7-1 gram of protein for one pound of body weight or 1.5-2.2 grams of protein for per kilogram. Foods that are high in protein will help greatly. meat, dairy products, nuts, or supplements like whey protein.
Wheat flour-based foods like doughnuts, bread, and some types of fast food also contain proteins and can add weight.

Keep in mind that you should be selective and limit fast-food consuming because it could be bad for health if taken continuously.
# Consume more calories than that burned body

One of the most important things that should be there is to do is monitor the calories in and out. It is recommended to add the incoming calories by as much as 20% of the total calories out.

For example, if you are issued per day 2000 calorie diet, you consume at least 2400 calories. If you want more, you can add up to a maximum of 1000 calories. Keep your body stay healthy and balanced, not excessive fat.
More simply, buy drinks or supplements-calorie. Good-calorie supplements consumed among your dining schedule. For example, between the after lunch and before dinner. To enrich vitamins and taste, add the dried fruits.
# Selectively against food

Than eating junk food and foods that are not healthy, try eating a clean home-made food and nutritious. Eat fresh meat for protein. Brown rice or wheat as a source of carbohydrate.

The following is a delicious food and energy consumption you should:

Nuts: almonds, walnuts, macadamia, peanuts, etc.
Dry fruits: raisins, dates, prunes.
Fatty dairy products: milk, yogurt, cheese, full-fat cream.
Fat & oil: olive oil, avocado oil
Cereals: wheat, oats, brown rice.
Meats: chicken, beef, lamb, etc. Select of the fatty meat.
Tubers: potato, Yam, cassava.
Dark chocolate, avocado, peanut butter, coconut, granola, trail mix.
# Eating lots of carbohydrates and fats

If people obesity eating carbohydrates and fats, you – the skinny people – quite the contrary.

But the food is also important with protein content or even preferred. Select a healthy type of fat also, not fat and trans fat can cause a lot of disorder disease.
# Eating at least 3 times a day

Fix it or increase the frequency of your meal. The consumption of healthy food and balanced with protein content, fatty, and carbohydrate with dried fruits and milk or supplements complement at least 3 times a day.

If you are not accustomed to eating in large portions, for meal times become 5-6 times a day with small portions.
# Snack every 3 hours

Snack rich in proteins and carbohydrates such as protein-protein food bars, beverages, crackers with peanut butter, avocado juice or you can enjoy every 3 hours. Certainly not in big portions. Quite a few pieces of biscuits every 3 hours, for example.

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