How to Gain Weight Safely

Not only obesity, body weight that is too low or underweight is also dangerous for health. There are a number of health risks associated with being underweight, including hair loss, dry skin, fertility problems, and poor dental health. In severe cases, people who are underweight may have a weakened immune system or develop osteoporosis.

There are several tips for gaining weight in a healthy and safe manner that friends of Hermina can try, namely:

 

1. Increase Calorie Intake

The most important thing you can do to gain weight is create a calorie surplus. That is, you have to eat more calories than your body needs.

If you want to gain weight slowly and steadily, aim for 300 to 500 more calories than you burn each day. However, if you want to gain weight fast, aim for about 700 to 1,000 calories above your normal needs.

You can count calories using calorie calculators that are widely available on the internet, cell phone applications, or by consulting a nutritionist at the nearest Hermina Hospital.

 

2. Increased Protein Intake

Another way to gain weight is to increase your daily protein intake. Adequate consumption of protein from animal sources is essential for optimal growth, development, and health.

When trying to gain weight, protein can help increase muscle mass, not fat. To promote muscle growth and physical strength in healthy adults with minimal to intense physical activity, the recommended protein intake is between 1.0 and 1.6 grams of protein per kilogram of body weight per day.

High-protein foods include meat, fish, eggs, lots of dairy products, legumes, nuts, etc. Protein supplements such as whey can also be beneficial for those of you who find it difficult to get enough protein in your diet.

 

3. Regular meal schedule

One of the problems you may face when trying to gain weight is having trouble eating large portions at each meal. To outsmart, you can eat less, but often. For example, every 2 or 3 hours.

If you have a smaller appetite or something else that makes it difficult for you to eat three meals a day, this may help. Try tucking in healthy snacks that are high in calories between meals and throughout the day.

This can help you eat enough food to gain weight without forcing yourself to eat when you're not hungry. So, the process will be fun.

 

However, how to increase body weight for each person can vary according to health conditions. Before you start a weight-gain program, first check your nutritional status by calculating your body mass index. If the calculation results show that you are underweight, try to improve your diet or consult a nutritionist at the nearest Hermina Hospital clinic to find out the right way to gain weight.