Unlike the usual power to most people for weight loss, some people seek to increase their weight, and Wonder always about the fastest and easiest way to increase the weight of some tips and eating certain foods can achieve this end, proceed dear reader of this article.
Factors that affect weight gain
When you want to gain weight, your goal is to increase muscle or to increase bone mass, according to the Academy of nutrition, may lead to eating foods that help you gain weight fast to increase water weight, not healthy muscle or more bone mass, in fact, you can’t add more muscle or bone mass quickly, think fast to gain weight on a number of factors, including:
- Genetic factors.
- Public health.
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The fastest and easiest way to increase the weight
Contains a number of tips such as:
Calories in food provide your body with energy, in order to increase the weight, you need to modify the calories your weight loss, you must be calories you eat less than the calories you burn, while to maintain your weight you should be treated calories balanced, when you want to gain weight, you must consume more calories than burn it.
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How many calories do you need?
The number of calories on your age and encourage you and your health and your sex, where you need adult women from 1600 to 2400 kcal per day to maintain their weight, while men need adults to 2000 to 3000 calories a day to maintain weight, if you are not sure of the number of calories you need daily to maintain your weight steady, talk to your doctor.
Once you know your calorie needs, it is recommended to increase your daily caloric needs by 500 to 1000 calories a day to help you achieve the weight gain slow and hard.
What are the foods to increase weight?
You need to eat more calories to gain weight, but the list of foods that increase your weight doesn’t have to be filled with food Rapid which contain a high percentage of fat, sugar and salt, these foods can provide your body with calories-ins that it needs to increase weight, but there is no any of the nutrients that your body needs to support healthy weight gain.
Foods that help you gain weight are rich in calories and rich in nutrients, these foods allow your body to get all what it needs to support muscle growth and to increase bone mass include:
- Brown rice, whole wheat bread, quinoa, oatmeal, and whole grains.
- Fresh fruits and frozen vegetables.
- Proteins: meat, poultry, fish, seafood, eggs, beans.
- Dairy products: milk, cheese, yogurt, and alternatives to the milk plant.
- Healthy fats: oils, nuts, seeds, avocados, butter and nut.
- Dried fruits are rich in nutrients and calories, a quarter cup of dried cranberries contains about 130 calories.
Read also: what foods build muscles?
The fastest and easiest way to increase the weight by exercise
You may think that exercise leads to the opposite results with your goals because you need to eat more calories to burn the body to increase the weight, but exercise can help, you may burn a lot of exercise a lot of calories, but walking for 10 to 20 minutes may give your appetite the boost it needs so you can get these extra calories.
Says the American Academy of family physicians that strength training is a must when trying to increase muscle mass, weight lifting or yoga several times per week can turn some of the excess calories you eat the more muscle mass, and this is exactly what you seek.
Read also: know the exercises to increase the weight.
In the end, dear reader, now that I know the fastest and easiest way to increase the weight we recommend you the following tips on providing your calories, lifting weights, or exercise in general.