Most modern diets and nutritional regimens are aimed at weight loss. This is not surprising since many people are overweight or obese.
 X Research Sources However, there are people who are really trying to gain weight. Weight loss can be caused by many reasons, and the most common reasons are genetics, disease, medication, or psychological problems.
 X Reliable Sources FamilyDoctor.org Visit Source Gain Weight There are several ways.
#1. healthy weight gain plan
1. Talk to the doctor. Talk to your doctor before trying to gain weight. You should get a doctor’s opinion on which weight lifting is right for you. In addition, your doctor may refer you to a registered dietitian for additional face-to-face advice.
- Talk about the reasons why you are gaining weight, how many pounds you want to gain and how it will improve your health.
- Visit the website of the Indonesian Dietetic Association or consult your doctor to find a registered dietitian in your area.
2. Calculate how many kilograms of weight you want to gain. Before embarking on a new diet that will help you gain weight, find out how many pounds you want or need to gain. This information will help determine your diet and provide a time frame for tracking progress.
- One way to determine how much weight you should gain is to calculate your body mass index (BMI). You can use a formula like this or use an online calculator. If your BMI is less than 18, it means that you are underweight and should be increased. Then calculate how much you should weigh to be between 19 and 24.9 (healthy/normal range). The difference between the two gives you an idea of how reasonable the weight gain is.
- You can also calculate your body fat percentage, or ask your doctor, dietitian, or even gym instructor to calculate your body fat percentage. For the average woman, body fat should be between 25% and 31%. For the average male, body fat percentage should be between 18% and 25%. If you exercise or exercise regularly, you may have a low percentage of body fat. In general, women should have a body fat percentage of at least 14%, and men should have at least 6%. If you have a low percentage of body fat (especially if you are not an athlete), this may indicate that you need to gain weight.
- Ask your doctor what weight is appropriate for someone of your gender, age, and height.
- When aiming for weight gain, you should focus on increasing muscle mass and reducing body fat. A large increase in body fat is not recommended.
3. Count calories. Monitoring and counting calories is needed not only for weight loss. To gain weight, you also need to know how many calories you are consuming and how many calories you need to include in your diet each day in order to gain weight. Your weight should come from healthy food sources, not processed foods, so make sure your weight isn’t just about donuts and ice cream.
- Safe weight gain – up to kg per week. This equates to consuming about 500 extra calories each day.
- Also, count the calories you burn during your workout. For example, if you burn 350 calories while running, you should replace those 350 calories with food and snacks. Failure to consume these calories burned may result in weight loss or failure to gain weight.
- It’s also important to keep track of calories and how much weight gain you’ve gained when tracking progress. If the increase was not enough or too much, you need to know how many calories were the result.
4. Buy a food magazine. A food diary is very useful for people interested in gaining weight. You can track your current diet, where you add extra calories or foods, and how that affects your weight over time.
- Before embarking on a meal plan to gain weight, monitor your diet for a few days. Review these notes and see if there are obvious improvements you can work on. For example, do you skip meals these days? Do you usually eat only low-fat and low-calorie foods?
#2. eat right to gain weight
1. Eat heavy meals and snacks. Usually people eat heavy meals 3 times a day along with one or two snacks. If you are trying to gain weight, you must eat more and more often. Aim to eat 5-6 times a day with heavy meals or 3-4 times with 2 snacks.
- You don’t need to eat large meals. With more frequent use, you may feel full throughout the day. Smaller sizes will suffice (like a peanut butter bun or two hard-boiled eggs).
- You may need to rethink or plan your day to allow enough time for 5-6 meals a day. For example, you may need to eat soon after waking up so you don’t feel too full at your next meal.
2. Eat food rich in calories. When trying to gain weight, you should maximize the number of calories you can consume with each heavy meal or snack. Calorie foods are foods that are high in calories per serving. Eat the following foods at every meal and snack.
- High-calorie foods include nuts and peanut butter, avocados, full-fat dairy products (cheese, yogurt, and milk), margarine and oils, and eggs. Also, use low-fat dressings such as regular mayonnaise, full-fat cream cheese, or full-fat salad dressings.
- Not all high-fat foods are healthy or good to eat more or more often. Minimize foods such as fast food, fried foods, sweets, and high-fat processed meats (bologna or hot dogs).
- If you eat more often throughout the day, your stomach will feel full. This may encourage you to eat smaller portions instead of several larger portions. Portions of food / breakfast are small, but contribute to a set of caloric weight.
3. Add extra calories to meals and meals. In addition to eating high-calorie foods, you can also add calories to your favorite foods and dishes. An easy way to increase your total calories is to add extra calories or use higher calorie ingredients in your recipes. The more extra calories you can add to a meal, the more calories you will consume on that particular day and week.
- For recipes that call for water, use full-fat dairy or milk powder in soups, gravies, or casseroles.
- Add a few drops of olive oil or margarine to salads, stews, soups, and casseroles.
- Add high calorie toppings to low calorie foods . For example, add grated fatty cheese and sunflower seeds to yogurt with nuts and granola or lettuce.
4. Drink high calorie drinks. Eating extra calories is another way to gradually gain weight. Liquids don’t fill you up like food does, so you end up eating more calories.
- Smoothies are great for snacking. This drink is a great way to add nutrients and calories. You can also have a smoothie with your meal or snack to add some calories. Try making smoothies with whole milk/yogurt, peanut butter, avocado, chia or flax seeds, and frozen fruit.
- Drinking pure juice is another healthy way to increase your calorie intake. Pure juices contain vitamins and minerals and are very high in calories.
- Meal replacements are drinks containing vitamins, minerals, proteins, etc., containing between 100 and 350 calories. Do not give preference to low-calorie drinks. If you chose a powdered drink, mix it with whole milk for a higher calorie drink.
- Don’t use sodas, milkshakes, high-sugar coffee drinks, or sweetened teas as a source of liquid calories. Although high in calories, the drink is low in nutrients and high in processed sugar.
5. Eat your favorite food. It can sometimes be difficult to gain weight, especially if you are not hungry or are recovering from an eating disorder. You can increase your appetite by choosing your favorite high-calorie foods.
- If you don’t feel like eating out, consider one of your favorite meals. Maybe you like cheesy pasta or spicy seafood. If you don’t like food, choose it.
- Also, try to eat and cook with lots of spices like herbs and spices. More delicious foods will help increase your appetite.
- Go for a short walk before eating. A little exercise can also help boost your appetite.
6. Avoid unhealthy sources of fat. When you’re trying to gain weight, you might be tempted to think that junk food that’s high in fat is a good addition to your diet. However, many high-fat foods are highly processed and high in saturated or trans fats. Such foods are unhealthy and may increase the risk of heart disease.
- Foods high in unhealthy fats that should be minimized include processed meats ( bologna , hot dogs, or sausages), baked goods, sweets, tarts/pies, fast food, or fried foods.
- As with other diets, you can eat these foods in small amounts from time to time. Such foods should not be completely avoided, but they should not be the main food in terms of weight gain.
#3. exercises to gain weight healthy
1. Do aerobic exercise regularly. If you’re trying to gain weight, regular aerobic exercise is a healthy and beneficial addition to your lifestyle. Cardiovascular exercise can strengthen your heart, improve or cure chronic conditions such as high blood pressure or diabetes, and give you endurance throughout the day.
- Cardio exercises include jogging, walking, cycling, swimming, or hiking .
- Always keep track of how many calories you burn during exercise. You must calculate the calorie burn in the overall goal.
- If you are doing aerobic exercise and are having trouble maintaining weight or are losing weight, you may need to reduce the intensity, frequency, or duration of your exercise.
2. Take action to gain strength. Strength training will help you gain weight. While building muscle mass, you may notice that your weight is increasing. This exercise is especially important if you are trying to gain weight. What many people don’t realize is that exercise is just as important in a weight gain program as it is in a weight loss program.
- Strength training includes weight lifting, isometric exercises ( push-ups or crunches ), and Pilates.
- Strength training can burn calories, but not as much as aerobic exercise. However, you still need to know how calorie burning during this exercise affects your weight.
3. Consult with a personal trainer. A personal trainer will help you find the most suitable exercise program. A personal trainer can also help you with certain sports or programs to help you stay fit and maintain or gain weight.
- Find a personal trainer at your nearest fitness center. There is usually a bus and there may be a consultation discount offer for the first trip.
- Talk to a trainer about your weight and goals. Make sure he understands your intention to gain weight in a healthy way.
#4. progress monitoring
1. Weigh yourself every week. It is important to weigh yourself regularly when you are trying to gain weight. Write down your starting weight and how much you gain per week. This information can help you see progress or indicate that you need to revise your plan.
- Weigh yourself at the same time, in the same clothes, or every week without getting dressed. This will help reduce any impurities that may be present (such as the influence of clothing or food you have eaten that day).
2. Reevaluate every month. Check your weight and food journal every month. Assess your progress and see if you can reach your desired weight.
- If you manage to consistently gain weight, chances are you will be able to reach your target weight. Or, if you’ve reached your target weight, monitor how your current calorie level is helping you maintain your weight.
- If growth has stopped or reached a stable point, it’s time to reconsider your diet and lifestyle. Recalculate your total calories and review your food diary. If your diet is consistent, you may need to increase your calorie intake. Make the necessary changes to reassess your progress and return next month.
3. Create a support group. A support group will help you make changes or reach your goals. But when you’re trying to gain weight (especially after an illness), a support group can help keep you motivated and make progress toward your goals.
- Talk about your situation and goals with family and friends. Tell them what you are trying to do, why, and how they can help you stick to your plan.