In general, although it is seen as more difficult to lose weight, there are those who have difficulty in gaining weight. If you are trying to gain weight you can get advice from here and you can start to gain weight in the most healthy way. Eating plenty of calorie hamburgers, pizzas, finish a full bread at every meal is not the right choice. There are different ways of gaining weight that will increase your appetite and support you to gain weight by eating the right food at the right time. Here are some ways to gain weight.
You Shouldn’t Skip Breakfast
Breakfast is the most important meal of the day, and this situation, both to lose weight, to gain weight and maintain health is valid for everyone. If possible, try to wake up 1-2 hours earlier than you wake up every morning in the morning. Have breakfast about 30 minutes after waking up. If possible to eat, consider plenty of classic breakfasts such as cheese, tomatoes, cucumbers and olives. Keep your tea away from your breakfast table as much as we like, and if possible, consider options such as freshly squeezed orange juice, organic milk. If you can, try to have a mini breakfast again about 2 hours after this breakfast. For breakfast, boiled eggs and cheese have to be the leading role. If you do not have time, space, energy for the second breakfast, make sure to include eggs in the single breakfast menu. This is important for getting the protein your body needs. You can also get support from fresh fruit of the season, and choose to eat fresh fruit for dessert at the end of breakfast.
Consume Plenty of Protein
The most important nutrient for healthy weight gain is protein. Muscles are made of protein and most of the extra calories you get without protein are converted to body fat. In a study, a high-protein diet shows that most of the excess calories taken during periods of overnutrition turn into muscles. Remember, however, that the protein is a double-edged sword. It is both very satisfying and can significantly reduce your hunger and appetite for weight gain. This may prevent you from eating as much as necessary, making it difficult to reach enough calorie intake. In your weight gain process, target 1.5-2.2 grams of protein per 1 kilogram of body weight (eg 75-110 grams of protein for 50 kg body weight). If your daily calorie intake is quite high, you can get even more protein. High protein foods; meat, fish, eggs, most dairy products, legumes, nuts and the like. Protein supplements such as whey protein may also be useful if you have difficulty getting enough protein in your diet.
Don’t Forget to Have a Snack
After having a nice breakfast, you will probably never feel hungry all day, especially because of the feeling of satiety that the boiled egg gives you. But at this point you can try to push yourself a little. In addition to the breakfast, lunch and dinner you must consume during the day, you should also have 3 snack if it possible. If necessary, you can set an alarm until you get used to it, and make it a habit to carry a snack with you.
You Should Get Used to Sleeping Early and Waking Up Early
You have to wake up early to be able to have 2 breakfast in the morning. You also need to learn to sleep early. Because when you fall asleep early, your body can quickly secrete the hormones you need. It is said that the hormones secreted between 22.00 and 02.00 do not work properly, especially when you sleep late. For this reason, you have to have a habit to early wake up in the morning, so you should take into account the fatigue during the day and start to sleep earlier.
After Dinner you Should Try Warm Milk with Honey and Banana
If you have a habit of drinking tea or coffee after dinner, you can replace it with milk. You can have a healthy drink with warm milk banana and honey. Only you have to mix it with blender. If you want you can add oatmeal in it. with oatmeal it will have a more benefit while gaining weight. This mixture will not only increase your weight gain, but will also help your intestines work healthily.
Weight training is absolutely essential to ensure that the additional calories go to your muscles instead of just your fat cells. Work out at a gym and work out 2-4 times a week. Work with as high weights as possible and start increasing weights over time. If you’re not fit yet, or you’re new to lifting weights, you can work with a qualified personal trainer to help you get started with regular sport. We also recommend that you consult a doctor if you have spine problems or any medical problems. It is best to keep the cardio low when you begin. Focus mostly on weight training. Doing some cardio is, of course, beneficial for improving your fitness and health, but be careful not to do too much cardio to avoid burning any additional calories you eat.