How to fatten the body ?

How to fatten the body ?
How to fatten the body ?

Do you want to gain weight in safe ways? We offer you how to fatten the body healthy for you, and some tips that may enable you to succeed in achieving your goal.

In the following, we will learn the most important information about how to fatten the body:

*** How to fatten the body

There are many ways that you can follow to achieve a healthy weight, in case you suffer from extreme thinness, here is how to fatten the body:

1. Check your medical history

There are many medical causes for severe weight loss, so before trying to fatten up the body, you first need to make sure it's safe to do so. Your doctor can check for any health conditions that may have caused your weight loss, such as:

overactive thyroid

Type 1 and type 2 diabetes.

Celiac disease, a condition that prevents the body from absorbing food properly.

Eating disorders, such as anorexia nervosa.

Body dysmorphic disorder.

It's worth noting that once you discover the reason for your weight loss, your doctor can advise you on making changes to your diet, or refer you to a dietitian.

2. Increase the number of meals per day

Getting at least three meals a day can help facilitate an increase in your calorie intake. Snacks between main meals for a total of five meals a day can double your calorie intake.

3. Add healthy calories

You don't need to completely change your diet to gain weight, you can add calories by increasing your nuts, seeds, cheese, almonds, sunflower seeds, fruit, whole-grain toast, and healthy side dishes.

4. Intensify the nutrients

Cut back on empty calories and junk food in your diet, and increase healthy foods that contain all the nutrients you need, rather than protein and meat, which can help you build muscle.

Try adding foods that contain carbohydrates, such as brown rice, which will ensure that you get as much nutrients as possible, even if you have a low appetite.

5. Doing sports

Exercising, such as lifting weights at least three times a week, is essential for optimal weight gain, and this may contribute to gaining lean muscle mass.

You may need to change the way you exercise or improve, such as increasing the weight you lift or the number of times you exercise per week, if you're considering continuing to gain weight.

6. Seek support from specialists when needed

Dietitians and sports coaches offer the important advice you really need to develop diet plans to increase calories and exercise to support healthy weight gain, so you can consult them if you need to gain weight as part of a health program.

*** Dangers of being underweight

A severely underweight person is not able to get enough calories to nourish himself, so he may suffer from malnutrition, which indicates that he is not getting the nutrients necessary to maintain his health.

If you are underweight, you may be at risk of developing the following health problems:

Osteoporosis. Low body weight and a deficiency of calcium and vitamin D may cause weak bones.

Weak immunity, when the body does not get the amount of nutrients that the body needs, it will not be able to store energy, which impedes the body's function in fighting disease.

Anemia, as a result of not meeting the body's needs for vitamins and minerals, which causes dizziness, fatigue, and headaches.

Fertility problems in women, there is a relationship between low body weight and menstrual disorders, lack of intensity, and infertility.

Hair loss. Low body weight may cause hair follicles to become dry and thinner, which facilitates hair loss.

A slow growth that appears in children and adolescents, due to the urgent need of their bodies for nutrients.

Dental and gum health problems.

***Things to avoid when fattening the body

When trying to fatten the body, you should avoid the following:

Refrain from doing cardiovascular exercise. If you are keen to gain weight, try to limit your cardiovascular exercise to about half an hour rather than avoiding it entirely, and reduce your exercise to three times a week.

Reduce vegetables in the diet, although they are low in calories, but they are a source of vitamins and minerals necessary to prevent malnutrition.

Giving up too quickly, gaining weight safely may require patience and will, and for some this may take longer.

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