While most people are trying to lose weight, there are also a number of people who are experiencing the problem of being underweight, which can occur at any age. Being underweight has a profound effect on the body’s functions, just as severely as being overweight.
People who are underweight or thin may need to eat a weight gainer to gain muscle mass and subcutaneous fat. Adding certain foods to your regular menu, along with making some lifestyle changes, can help you gain a healthy weight in no time.
In addition to choosing to eat weight-gaining food menus, changing some behaviors may also have a positive effect on weight gain, as follows:
Exercise. Many people may understand that exercise is for people. Who want to lose weight or people who want to stay healthy. But in fact, exercise can also be beneficial to those who want to gain weight, especially muscle training. Which helps build muscle and increases appetite. Eating protein and carbohydrates after exercise is another way to gain weight.
Increase your meals to 5-6 (sub-meals). If your body normally has a fast metabolism, eating only 3 main meals a day will not be able to help you gain weight. In addition, most people who are underweight tend to get full quickly. Therefore, you need to increase your food intake from 3 to 5-6 meals. Which will help you gain weight very well. (But do not reduce the amount of 3 main meals because you think you have to eat them often. And they should be foods that consist of protein, ยูฟ่าเบท, starch, vegetables, and fat or foods that are high in calories in every meal. Because eating 5-6 low-calorie meals will not help you gain weight.
In addition to each meal having a lot of calories, it must also be high in calories.) Gradually increase from 4 to 5-6 meals as much as you can handle and do not force yourself too much.
Get enough rest . Getting enough sleep and rest, about 8 hours a day. Is important for muscle growth, which will result in weight gain.
Drink enough water because water helps your body process the proteins and carbohydrates you consume. And since you will be exercising more to build lean muscle mass. You should aim to drink 10 glasses of water a day (you can drink fruit juice, unsweetened tea or other health drinks instead. But they should not be too sweet (such as some fruit juices, sports drinks that contain a lot of sugar).
Cut down on certain beverages, including caffeinated drinks, energy drinks, and zero-calorie drinks, as they can reduce your appetite. Instead, opt for low-fat milk or smoothies, which can help with weight gain.