12 measures to increase weight

12 measures to increase weight

Where some people are worried about weight loss, then there are some worries to increase weight. If you are also a victim of leanness and want to increase the weight to get rid of it then it is very important to know the reasons behind the weight loss. In order to increase weight in a safe way without any side effects, so that you avoid obesity and other diseases. Today we are going to tell you ways to increase the weight.

Weight gain measures

1. Daily calories required

Our body needs energy (calories) to do everyday work. How many calories a person needs daily, depending on his age, weight, and length.





2. Food diary
Enter your progress, recipes, notes, and lists, as well as how much your weight is today, along with it in the diary along with the date. This will make your data work a lot. This will also help you increase the weight in the right way. Also, buy an electronic weight picker and note the empty stomach weight after refreshing every morning.

3. More calories than required

To increase the weight you will need to take a little more calories every day, this is called calorie surplus calorie surplus. You have to take 200 to 250 calories of extra calories, no more than this. There is also a little workout along with it. So that your body becomes strong and strong.



4. More Calorie Density Food

The first problem is that in front of people who weigh heavily, it does not eat much and the belly quickly fills. There are some suggestions for this

.Stop drinking water half an hour before eating it. If you do not drink water before eating, you will not be able to eat more food. So do not drink water immediately before eating it.
.Eat foods that contain more calories. So you can get plenty of calories in your diet.

5. Food many times a day

If you want to be fat, you should eat 5 times a day as per the advice of the nutritionist.
.Breakfast
.lunch
.Evening snack
.dinner
.Dinner after dinner

6. Abundant Protein

To make body cells most of the nutrients called proteins are needed. Protein is essential to make bones, muscles, cartilage, skin, hair, nails etc. all. Proteins should be taken according to the weight of at least 0.8 grams per kg of body weight per day. For example, a person who does not perform physical work is 56 grams and the woman needs 46 grams of protein daily.



7. High calorie and high protein drinks

Who can guarantee you how much protein you can eat throughout the day to gain weight and how much protein you will get from it? A protein shake is a beverage that can be easily reduced to all nutrients.




8. Dried fruits and vegetables

For high protein and fat use fruits such as figs, dates, almonds, cashews, walnuts, peanuts and so on.






9. Food Before Sleeping

This is the coolest way to increase the weight, which all the sumo wrestlers use. If you eat heavy food before sleeping, the body will accumulate its extra energy and nutrition, which will increase your weight. Lonely people who do not feel anything in their body, this method will be the best for them.






10. Exercise

By exercising, metabolism works properly, so the body needs more energy. Due to the increase and nutrition of muscles, hunger increases and you start eating more. Weight gain instead of doing aerobic exercise while weight gain.





11. Full Sleep

Those who want to increase the weight should take 8 to 10 hours of sleep daily. This will give you plenty of benefits in weight gain.






12. Mental stress and anxiety

Mental stress and anxiety are two such mental conditions that make you physically and mentally weak. There is no nutrition for your body, even if it is good to eat well.

According to a research, man in anxiety either eats more or more than necessary, which can make him fat or lean, respectively.

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