3 simple methods how to gain weight 2019

how to gain weight with 3 simple methods

Do you want to increase some pounds in order to go to a sports event, to create health or to look bigger? Most people want to reduce their weight, but you can increase your weight by reversing your food system. But most people do not know how difficult it is to gain weight in a short time. Fortunately, how to gain weight is dependent on our intimacy and is not annoying and costly; Changes in some basic calculations and lifestyle can give you impressive results.

Foods to increase weight
Find out how much you will need to eat a few pounds / kilogram weight: To increase one pound you will have to take 3500 calories more than your actual resting metabolic rate or RMR.

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  • Find out your resting metabolic rate. Your resting metabolic rate is called as many calories as you need to maintain your actual weight. Here's the way to find out Mifflin - St. Jeor formula.
  • Change your weight from pounds to kilograms. Divide the weight given in pound by 2.2 and convert it into kilogram.
  • Change your height from inch to centimeter. By multiplying the height given in inch by 2.45, you can convert it to centimeters.
  • Insert the information into this formula. "RMR = 10 * weight (in kilograms) + 6.25 * height (in centimeters) - 5 * age (y) + x" to know the rest of the metabolic rate (RMR). For men, x = 5; For women, x = -161
  • Note that this formula explains how many calories you burn while resting. It can be much more everyday in everyday life. It is a minor assumption before starting your weight gain diet.

Rate your activity level:
Because (hopefully) you do not sit in bed all day, keep the account of calories burned through your activities. After knowing your resting metabolic rate (RMR), use the Harris Benedict formulas to turn it into BMR and assess your calorie intake every day.

 To know the calories per day, multiply your BMR by the appropriate activity factor. If you are more sedentary (little or no exercise): BMR x 1.2 If you are lightly active (little exercise / sports 1-3 times / week): BMR x 1.385 If you are a bit moderately active (slightly active and sports 3-5 times / week): BMR x 1.55 If you are very active (too much workout and 7-8 times in the game jump / week: BMR x 1.825 If you are extra active (very strict exercise / sports or physical work or 2x more training): BMR x 1.9 For example, a 19-year-old girl is 5'5 "long and 130 pounds heavier if the information is put in the calculator and its BMR is 1366.8.

how to gain weight

  • This means that the justification is active, exercises for 3-5 days a week, its To know the calorie, it will have to multiply 1366.8 by 1.55 which is 2118.5. So many calories is needed every day. Now that it is known that how much calories your body consumes per day, you know this Feeling Can that you need to increase the weight and number.
  • Target to increase from 1 to 2 pounds every week. Trying to do more than that can make you an abrupt habit in which your weight can increase and decrease rapidly.
  • In the beginning, try to consume more than 500 calories. To understand, if you need 2300 calories to maintain your actual weight in the day, then you should consume 2800 calories. By which you will consume more than 3,500 calories a week and that can increase your weight to 1 lb.

Pay attention to heavy food
It is not necessary that you eat leftover food to increase the weight. In fact, you will increase the weight with more consistency and safety if you use a diet rich in diet and a little more spice. You can consider these options.

  1. Drinks - eat protein shake, fruit juices and milk. Avoid Diet Soda.
  2. Paddy bread - heavy and coriander powders such as puree wheat, oats, rye, papas are more nutritious according to plain wheat. Cut into large portions and eat butter, jam, honey, cream or butter with generosity.
  3. Vegetable - Pay more attention to starchy vegetables (Aloo, peas, corn, carrot, kumhara, chakundar). Avoid vegetables that contain more water (green cauliflower, cauliflower, zucin, green beans, cucumber)
  4. Fruits - Choose heavy fruit (banana, pear pineapple, dried fruit) on the place of juicy fruits such as (orange, peach, plum, plum, melon)
  5. Soup - Brush creamy soup instead of broth soup. If you have problems with edema or hypertension, then avoid the soup found in the market, which are rich in sodium.Use of oil in food - When you are cooking, pour oil in a generous amount. The most nutritious oils are refined (more virgin), such as olive, coconut, canola, palm and certain butter itself. Opposition to health, but the most nutritious oils are those that contain omega-6 fatty acids such as sunflower and groundnut oil. Inadequate oils include soybeep or vegetable oil.
  6. Spreads - You can increase your calorie intake by spreading delicious foods rich in toast, crackers, pitaas or any carbohydrate source. Some delicious calorie-rich dispersions are Guavakumol, Olive Oil, Paneer, Hammam, Butter, Almond Butter, Sour Cream, Mayonnaise. For some more calories eat it with chicken or fish.
  7. Supplements - Some nutritious supplements have been made only for weight gain. Obtain information about substances and brands that are designed for people whose weight has decreased due to some disease, such as do-to-disease or haplathoriodism.  

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