A person is thin for many reasons. Starting from the body’s metabolism and activities that are too high, heredity, depression, stress, or other health conditions. In this blog, you’ll find 7 Ways To Get Fat Healthy Naturally, For A More Ideal Body
Gaining weight requires the same effort as losing weight. There are many things to consider in order to gain weight in a healthy way.
7 Ways To Get Fat Healthy Naturally, For A More Ideal Body
1. Consumption of Nutritious Food
To gain weight, you need to increase your food intake. However, you also have to pay attention to the foods you should consume so that the fat your body can produce is a healthy fat.
Food Sources of Carbohydrates
The content of carbohydrates in food serves as a source of energy for the body. So if you have a strenuous activity, you still have enough energy without having to destroy body fat.
Therefore, eating foods rich in carbohydrates can cause you to gradually gain weight.
The sources of carbohydrates that you can get are rice, wheat, potatoes, bread, sweet potatoes and corn. Food sources containing carbohydrates are usually used as staple foods in the word.
Food Protein Sources
The protein content repairs muscle fibers in the body. By eating foods that contain protein regularly, the body becomes full. Foods that contain protein sources are red meat, chicken breast, salmon, tuna, and beans.
In addition to the types of food above, find other types of foods that are useful for gaining weight in the article on weight gain foods.
2. Add meal portion
In addition to choosing the food you eat, there are also habits that you must do, and one of these habits is to increase the portion you eat.
To increase its content in the body, you can gradually and regularly increase the portion of food every day.
The content in the food must also be balanced with each other. This means that you have to balance the consumption of carbohydrates, protein, etc. In addition to the faster body formation process, you will also not suffer from malnutrition.
3. Regular Meal Time
Most parents don’t really care about their child’s mealtime discipline. In fact, regular meal times will make optimal absorption of nutrients so that the ideal body weight can be obtained.
You can try to apply the right meal times on a regular basis for a certain period of time to see the results.
In general, there are 5 meals a day, namely 3 main meals and 2 snacks. The main meal times are morning, afternoon and evening. While snack time is a morning snack and an afternoon snack.
Try to implement five regular meal times with details, breakfast around 7 am, followed by a morning snack at 10 am, lunch at 12 noon, an afternoon snack at 4 pm, and closing with dinner at 7 pm.
4. Eat Foods Rich in Fat
Definitely increase your intake of fatty foods. Ah, but that doesn’t mean you have to eat junk food, like fried chicken, hamburgers, or pizza.
Processed foods tend to be high in saturated fat, and when eaten in excess can lead to obesity, heart disease, blood vessel disorders, and even stroke.
If you want to get fat fast, you should consume foods that contain unsaturated fats (healthy fats / HDL). For example, fish, soybeans, nuts, olive oil, avocado, etc. These foods can gain weight without causing any harmful risks.
5. Increase the number of calories consumed by the body
To fatten the body, you don’t just need fat. But you also need to increase the body’s calorie content.
Basically, each person’s calorie needs are different depending on their age, weight, and height. Generally, for adult women, about 2,000 calories per day. Adult men average 2,200 calories per day.
If you want to get fat fast, you have to consume extra calories. By adding about 500 calories per day, you may be able to gain weight every week. Some foods are high in calories, such as fruit juices, fresh cow’s milk, and honey.
6. Weight Training
Weight training is one of the sports that can fatten the body. You have to do weight training at least three times a week which is very important for how to get healthy naturally fat for a more ideal body
Because this exercise will help in gaining lean muscle mass. You need to develop weight training by adding more repetitions or sets. including weightlifting that engages multiple muscle groups such as deadlifts, squats, and bench presses.
7. Cardiovascular Exercise
Some people tend to stop doing cardiovascular exercise when they are trying to gain weight.
Even though this sport is good for maintaining a healthy heart, lungs and brain. You can do sports such as running, swimming and cycling because it is good for 20 minutes of cardiovascular exercise. Do this three times a week instead of not doing it at all.
The way to get fat healthy naturally, so that the body is more ideal is almost like the process of losing weight, so it takes patience and strong determination.
Because everything takes time and the process is impossible to get results quickly, especially since everyone has different needs.
Some may take longer to gain weight than others. That’s the way to get fat healthy naturally so that the body is more ideal.
See also top 5 mobile apps for weight loss