Generally in Malaysia, the proportion of people overweight is more significant than people who are underweight or too thin.
The proof can be easily seen around us whether in our family or in our own group of friends.
However, is it a sign of the problem?
Too thin is not a problem if you are not experiencing any specific health problems. You just have to enjoy it as many others are craving for it.
You also have no problem getting too thin if you're not a smoker. Smoking is a wrong way to thin.
However, it is better for us to try to achieve ideal weight or Normal BMI levels. That's more important.
Because it is more indicative that we are healthy and fit in terms of health readings such as cholesterol, blood pressure, sugar readings and others.
It also carries a minimum risk indication for us to deal with many of the most common chronic health problems in the world today.
Ok, we reject two causes of weight loss problems that involve children and people with chronic disorders. We focus on just normal adults.
For children can refer to this article to overcome weight loss problems. For those with chronic disorders (usually in the doctor's control at the hospital), follow the doctor's monitoring and advice is better.
This is especially for people with a problem that is too thin or underweight; and intend to gain weight.
These tips are great for you to try and practice:
Your usual calorie intake was previously depleted only for regular activity of calorie burns in the body. You do not have time to save excess energy as fat and build muscle.
So, add a small amount of calorie intake in your daily diet. It is the Calorie Surplus method (calories enter> calories out). Incoming calories is the total calories from the source of the diet you eat. Exit calories are calories burned in the body.
How many calories do we use each day? Calculate the calorie usage budget with this Calorie Calculator Online.
Let's say the calories you use every day are 3000.
If you want to increase weight simply, it can add up to 300 to 500 calories from that amount. If it is faster, it can be added in the range of 700 to 1000 calories.
But remember, calorie intake needs to be in line with activity. Exercise is a necessity to make this mission a healthy one.
We should build more muscle than fat if we do not want to fall into the category of people overweight.
One way to gain weight is to take more protein.
Proteins are indispensable to the body to build tissues and muscles. However, without the addition of calorie intake # 1 above, it may end up being a stock of excess fat in the body.
RDA (Recommended Dietary Allowance) suggests that protein consumption for ordinary individuals is 0.8 grams per kilogram of body weight.
For those of you who are thinner, try to take 1.5 grams or more of the protein compared to the average person. Examples of your weight 45 kg, so 67 grams of protein you need every day to gain weight.
High-protein sources can be derived from meat, fish, dairy products, nuts, soybeans and more. Can also be taken from the best protein supplement.
The weight-loss mission is not the same as the weight loss mission.
Do not limit carbo and fat diets, adjust to the amount of calories you need most. Also do not skip meals.
It is better suited to the combination of protein - carbohydrates - fat in the daily diet. Take 3 times a day and intervene with healthy, healthy snacks if necessary.
Taking energy-packed foods or calories in one dish is very important in weight-added missions.
This problem usually does not run with a wide selection of junk foods that are not calorie and unhealthy.
Remove this option option, grab a healthier snack such as:
Dry fruits: Dried dates, dried currants, raisins, prunes and so on.
Poultry: Almond nuts, walnuts, smart beans (pistacio), cashew nuts and so on.
Dairy products: Fresh milk, yogurt, cheese and so on
Cereals: Bread whole grains, biscuits of cereals, oats, brown rice and so on
Sweet potatoes: White potatoes, red potatoes, potatoes and yam
Oil & Fat : Olive oil, omega-3 fish oil and avocado oil.
You may have an unhealthy appetite or forget about time to eat.
To solve this problem, you can take a bit of food but often. Take food with you if necessary.
Avoid junk food, but choose a healthier diet, rich in protein, solid with energy and nutrition.
Exercise can help burn calories for muscle formation. Do it as a routine 4-5 times a week.
We do not want to collect excess fat in the body, but we want our bodies fit with muscles during the process of weight gain.
After exercising, retake additional calories as in tips # 1 to replace lost calories. That's the way to gain a healthy weight.
Eating with the right portion and the way. The food pyramid can help with this.
Reduce sugar intake, fat and oil in food. Focus on sources of calories, proteins, vitamins and healthy carbohydrates.
Remember! we want to increase the too thin weight in a healthy way, right? If possible, practice dietary diet.
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Vitamins and supplements are one of the ways to boost weight quickly and effectively.
It helps to meet the lumps of nutrients that are left behind due to the problems experienced by the lack of weight.
However, lack of appetite often thwarts this mission. It's hard to get the much needed extra calories.
