Having a body that is too thin often has an impact on decreasing self-confidence. nowThere are several ways to naturally fatten the body that can be done, especially for those of you who want to increase your weight and have an ideal body weight.
Did you know that being underweight is just as dangerous as being overweight? If you have a body that is too thin to be classified as malnourished, there are several health problems that you can experience, including anemia, brittle bones, weak immune systems, and fertility problems.
Therefore, it is recommended that you increase your weight so that your health condition is maintained. This can be done in various ways to fatten the body naturally.
Tips for Fattening the Right Body
If you want to gain weight, do it in a safe and healthy way. Here are some ways to fatten the body naturally that you can apply:
1. Eat food more often
If you are underweight and appear too thin, you are advised to eat more often. This aims to increase the intake of calories and nutrients that the body needs to increase body weight.
If you can't finish large portions of food, try to eat smaller portions but more often. For example, by increasing the frequency of eating up to 5 or 6 times a day, but in smaller portions.
2. Choose food more carefully
If you want to gain weight, you must be more careful in choosing food. Make sure the food you eat contains lots of nutrients that can support weight gain, such as protein, fat, complex carbohydrates, and various vitamins and minerals.
Foods high in protein can increase muscle mass and gain weight. Meanwhile, carbohydrates and fats in food function to increase fat tissue and meet energy needs.
You can get protein and fat by eating meat, fish, nuts, eggs, and tofu and tempeh. To meet the needs of vitamins and minerals, you can eat whole wheat bread, whole wheat or whole grain cereals, brown rice, and various fruits and vegetables.
3. Eating fatty foods is good
One of the nutritional intakes that need to be met to fatten the body is healthy fats or unsaturated fats, such as omega-3 and omega-6.
This type of fat is rich in calories and good for maintaining a healthy body because it does not cause fat accumulation in the blood vessels or atherosclerosis. Examples of foods that contain lots of healthy fats are fish, avocados, eggs, and nuts.
4. Drink more milk
Milk and dairy products, such as cheese and yogurt, are good sources of fat, calories, and protein. Not only that, milk also contains a lot of calcium which plays an important role in maintaining the health and strength of bones and teeth.
By regularly drinking milk or consuming dairy products, you can gain weight. To fatten the body, you can drink milk, either pure cow's milk or body fattening milk, as much as 1 or 2 glasses per day.
5. Exercise regularly
Exercise and regular physical activity also play an important role in fattening the body. By exercising regularly, especially strength training, you will gain weight. Not only that, exercise is also known to increase appetite, so that your calorie and nutrient intake can be more fulfilled.
6. No smoking
A study shows that people who smoke frequently are more at risk of being overweight or underweight. This unhealthy habit is also known to increase the risk of heart disease and diabetes. Therefore, if you want to gain weight, immediately stop smoking. yes.
7. Get enough rest
To increase your weight and keep it ideal, you are advised to get enough rest or sleep every night. Adequate sleep is known to play a role in supporting the process of forming body tissues. The ideal sleep time for adults is 7–9 hours every night.
In addition to the various ways to naturally fatten the body above, you are also advised to limit or avoid the consumption of fast food. This is because these foods are unhealthy and low in nutrients that the body needs.
It should also be remembered that the process of fattening the body is not instant. You need consistent time and effort to get to the weight you want.
If you have applied various ways of fattening the body naturally, but the weight has not increased, you should consult the problem with your doctor. The doctor will perform a physical examination and evaluate your nutritional status.
After that, the doctor can provide treatment, for example by suggesting a healthy diet or prescribing drugs and supplements to help you gain weight.