Ilustrasi underweight
JAKARTA, kilat.com- While being thin is often healthy, being underweight can be a problem if it’s caused by poor nutrition or other health problems. In addition, people who have too thin body proportions also often get unpleasant treatment such as bullying.
Various ways are also done such as consuming milk for weight gain. Instead, to overcome the problem of being underweight, see a doctor or nutritionist for an evaluation. You can plan how to meet your target weight appropriately. Here are some healthy ways to gain weight.
1. Eat more often
According to the Mayo Clinic, a simple way to gain weight is to eat more often. When you are underweight, you may feel full faster. Therefore, eat five to six small meals during the day rather than two or three large meals.
2. Choose nutrient-rich foods
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As part of an overall healthy diet, opt for whole-grain breads, pastas, and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
3. Try smoothies and shakes
Don’t load up on diet soda, coffee, and other drinks with few calories and little nutritional value. Instead, have a healthy smoothie or shake made with fresh or frozen milk and fruit, and sprinkle with flaxseed.
4. Pay attention to drinking time
Drinking before eating can dull your appetite so you feel full more easily. When it comes to gaining weight, it is better to sip a high-calorie drink along with a meal or snack.
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5. Count every bite
Snacks of nuts, peanut butter, cheese, dried fruits and avocado are the best foods for weight gain. Have a bedtime snack such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
6. Add extra calories
Another way to gain weight is to add extra calories to your meals. Some of the recommended high-calorie ingredients include scrambled eggs, and fat-free dried milk in soups and stews.
7. Add healthy food
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Even if you are underweight, be careful with excess sugar and fat. It’s okay if you occasionally want to eat ice cream and cake. However, you should multiply healthy weight gain foods and provide nutrients in addition to calories. Yogurt and granola are good choices.
8. Sports
Exercise, especially strength training, can help you gain weight by building muscle. Exercise can also be relied on to stimulate your appetite.
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