How to Gain Weight? Health Tips

Fat especially if you want to make a balanced does not mean that open letter to sit at a table full of cakes, desserts, and foods high in fat or carbohydrates. The secret is fat in a healthy way, in the daily diet include each of the major food groups. "An ideal diet should include some of the group of milk, fruits, vegetables, protein intake in the meat and, of course, grain." Similarly, one can not ignore fats, which are also important in a balanced diet, but of course, always controlling consumption.

Among these food groups that will provide the necessary nutrients for the body to have a good metabolism and body function properly.

There are people who gain disproportionately, some will fill much the face, arms or hips.

Is there a secret to gaining weight evenly?

That depends on the consistency of the genetic part of each. In such cases the person is assessed, you are asked about their habits when eating and leads him to rearrange. He was also weighed, measured him, just to see your fat and protein, and on that basis calculate your ideal weight and caloric requirement. But if you want to gain weight is proportional to combine diet with exercise.

Some personal trainers told us that added to the diet continued to gain weight, his coach, combined with the nutritionist, assigned an exercise routine that although he did burn fat, increase proportionately allowed muscular.Tenía a routine mass weight at which exercised 3 times a week 3 times legs and arms, this to give tone to the muscles and fat in a firm. "

What to eat to gain weight As mentioned above, it is necessary to increase the calories to gain weight, but these calories should come from healthy foods. The consumption of junk food and foods high in fat is not the best way to raise weight and can affect your health long term.

Better choose good fats like omega 3 fatty acids which can be found in tuna, salmon, flaxseed and walnut.



A good source of protein are lean meats, fish, chicken, nuts, seeds and legumes. The most suitable carbohydrates include fruits, vegetables and bread, rice or pasta.

In addition you can add to your meals a nutritional supplement like Ensure or Sustacal, or protein shakes and take them as snacks to add calories.

Or if you want to add volume naturally, prepare smoothies made with milk, yogurt, banana (banana, banana), peanut butter or nuts and berries or tropical.



Chooses to eat moderate portions 5 times a day instead of 3 large, especially if you have trouble eating a lot. Finally, add a multi-vitamin to your diet to ensure the vitamins and minerals.

Consultation with a dietitian to recommend the calories you should consume daily to gain weight and a balanced meal plan.

Exercise Exercise is also very important for healthy weight gain. Resistance exercises such as weights and machines will help you build muscles. Aerobics and cardio machines are made to burn fat and lose weight, so it is best that you use them only to heat before you start your training with weights.



7 steps to begin to gain weight

Visit a doctor or dietitian nutritionist. He can determine whether the low weight is your constitutional type or is there another causa.Lleva a food diary to monitor your calorie intake and make sure you're getting all the nutrients and the amount necesitas.Añade healthy calories to your breakfast and lunch as whole grains, peanut butter and frutas.Procura your snacks are healthy, no junk. Opt for granola bars, nuts or dried fruits, crackers and cheese or tuna and raw vegetables troceados.Evita add calories through high-fat foods like chips, or frozen foods. It is best to take larger portions of fresh food made on the horno.Balancea your meals. Each meal should have a healthy serving of protein such as fish, lean meat, turkey, vegetables and three servings of vegetales.Elige natural drinks such as fruit juices or milk to add calories. Avoid soft drinks loaded with sugar, which provide calories but zero nutrition.



Old myths and eat a lot just before going to bed are certainly not healthy and do nothing except make you feel sick and waking in the middle of the night with a stomach ache.

It turns out that there is a much simpler way of how to raise healthy weight, eating more without becoming a vomiting machine.

To gain weight healthily, you should increase your calorie intake by about 500 to 1,000 extra calories per day. This will mean that your body is burning fewer calories than you consume, forcing him to store them as fat or muscle.

To gain weight healthily, you should increase your calorie intake by about 500 to 1,000 extra calories per day. This will mean that your body is burning fewer calories than you consume, forcing him to store them as fat or muscle.

Three meals a day are not enough, it forces your body to go for long periods without food day, meaning that your metabolism is high take a picnic, burning your stored fat and muscle tissue.

Six meals a day will also help you avoid eating too much fat, they're taking smaller meals instead of larger meals that are not digested properly.



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