How to get fat and gain weight

These days, obesity diet has become one of the most important concerns of people. Just as most of the world’s people are facing problems like obesity, some people are suffering from weight loss problems and want obesity diets. Getting fat and gaining weight includes principles and rules that if you follow correctly, you can easily reach your desired goal. We in this article from the website How We intend to answer the question of how to get fat in a practical way and provide solutions to reach an ideal weight. So stay with us.

Control your calorie intake

calories They play an important and fundamental role in increasing and decreasing your weight. Eating more calories will make you gain weight and eating less calories will make you lose weight. Since each food provides a certain amount of calories to our body, we can reach the goal of weight gain sooner by calculating the daily intake of calories. Your calorie intake should be more than the calories you burn on a daily basis. Otherwise (if the calories you receive are less than the calories burned by daily activities) you will naturally lose weight.

For example, the average calories that we burn daily by doing different activities are 300 to 500 calories. With this account, you will need something more than 300 to 500 calories to gain weight. For example, by including foods that have more than 700 to 1000 calories, you can quickly gain weight.

Eat more protein

Protein makes us able to reach the ideal weight healthily and little by little. Our muscles are made of protein. Most of the calories we get from different foods are converted into fat. But by consuming protein, we convert excess body calories into muscle. For this reason, the consumption of calories and protein are two complementary diets that complete each other and bring us to the ideal weight. Protein is extremely satiating and the principles of its consumption are such that you should consume one and a half to two grams of protein for every one kilogram of your weight. Meat, fish, eggs, legumes, nuts, milk, yogurt and other dairy products are great sources of protein.

Do not neglect the consumption of carbohydrates and fat

Carbohydrates and fats are another substance that will increase your weight and make you fat. As these two substances have special limitations in slimming diets, they are used abundantly in obesity diets. So, if your goal is to lose weight, make sure to include carbohydrates and fats in your diet.

Some key points regarding obesity:

• Never drink water before your main meals. Drinking water before main meals fills your stomach to a certain extent so that your body will get the required amount of calories more difficult than before.
• Try not to limit yourself to three meals a day. Whenever you feel hungry, eat your favorite food even as a snack.
• Consume enough milk (especially full-fat milk). Milk is a substance rich in protein and calories, and it will surely satisfy your body’s need for these two substances.

• Do not neglect the consumption of fattening shakes. Shakes usually have all three ingredients of protein, carbohydrates and fat and make you fat in a shorter period of time.
• Be careful about the size of the plate in which you eat the main meals and snacks. If you want to gain weight and reach your ideal weight sooner, choose bigger plates for your different meals.
• If you are a coffee drinker, add cream to your cup to get more calories.
• Get enough sleep. Adequate sleep and proper rest are extremely effective in gaining weight and getting fat.
• If you are stuck on two ways of using proteins and vegetables in your different meals, put the consumption of proteins as your priority and pay attention to vegetables in the second step.
• Smoking makes you lose weight. So if you want to gain weight, stop smoking.
• Processed foods, sauces and spices help you gain weight.
• Do not forget to consume nuts such as almonds, walnuts, peanuts and hazelnuts.

• Dry fruits are rich in calories and are very effective for weight gain. Dried fruits such as dates, raisins, prunes, etc. are extremely fattening.
• Instead of using harmful oils, use olive oil and avocado. These two oils are very beneficial for the body, especially if they are used in all kinds of salads, and help you gain weight.

How to lose weight without dieting

in the end

Our current physical condition depends on many factors and reasons, such as whether we are fat or thin, and it is actually the result of the right or wrong lifestyle we have had so far. Our right lifestyle has resulted in rewards for us such as physical health, and wrong habits and wrong lifestyle have harmed our body’s health. The issue of being too thin is one of these problems. Since the problem of being underweight is one of the important concerns of many people in society, we talked about how to solve this problem in this article. By carefully reading this article and following the points mentioned in it, you can regain your lost weight and bring yourself back to your ideal weight.

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