Someone who is too skinny is very susceptible disruptions on the immune system, enlarge the risk of exposure to infection, osteporosis, fractures, and fertility problems. Too thin is also a higher risk of developing dementia. Disorders of metabolism, the body's metabolic rate, or the addition of muscle mass are some of the possible causes of a person too thin. Fortunately, the way that fast fat is relatively easy and safe to do. The key is in calorie consumption more than the calories you burn each day.
In practice, weight gain can be done in three ways: know the Resting Metabolic Rate (RMT), determining the right ingredients in your menu, and at the same time to monitor your health. Through these three methods, you can do the weight gain with still adhere to the principles of health.
The first step of how Fast Fat Is Calculate Resting Metabolic Rate (RMT)
Resting metabolic rate (RMT) is the rate of burning calories at a time when the body is in rest. Before calculating the RMT, first know your weight and your height. Counting of RMT is different according to gender (how to calculate RMT in men differ by calculating on a woman). Below are the steps to calculate the RMT:
Your weight (in kilograms) multiplied by 10.
Your height (in centimetres) multiplied by 6.25.
Add the results of both calculations.
For women, the age of You multiplied 5 and minus 161. Kurangkan results from counting on the third step of the calculation results with just now.
For men, the age You multiplied 5 and plus 5. Kurangkan results from counting on the third step of the calculation results with just now.
The final result you get is the number of calories burned body at the moment of rest.
As one way of enabling fast fat, you must consume in calories exceeds Your RMT. If you exercise, you should also consume calories the amount lost when exercising. If you want to gain weight slowly, konsumsilah 300 – 500 calories more than Your RMT daily. If you want the weight gain a faster, konsumsilah 700 – 1000 calories more.
There are several factors that affect your calorie needs, such as:
Daily activities. In order for your weight gain, you have to compensate for the level of activity with the calories you consume.
As we age, metabolic rate will progressively decrease.
Genetic predisposition in having a metabolic rate is low or high.
Muscle mass. The more muscle you have, the more calories you have to burn to maintain it.
Determine the proper food ingredients as a way for Fat Fast
Food and drink sweets and fizzy may make You gain weight quickly, but at the same time will destroy your health. If you're skinny, you want is the addition of weight through a balanced amount between the increase in muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat that can trigger a host of diseases such as diabetes, heart disease, and other health problems. That is why the selection of healthy food ingredients is very important as a way of enabling a secure fat fast.
Below is a selection of healthy food principles to improve your weight:
Types of food
Konsumsilah bread or pasta from whole wheat, fresh fruits and vegetables, meat with less fat, and high-fiber foods. Foods with potassium content, calcium, vitamin D, iron and any height should not escape from Your menu tree.
Eat five or six times a day with small portions. Give the distance between meals with the next one, about three to four hours. Avoid eating heavy (large portion with a menu rich in carbohydrates) at night. Also, try not to skip meals that are already scheduled.
Avoid junk food
How fast fat is indeed demanding you to increase your calorie intake, but you should still avoid junk food. As presented above, though junk food can add to your weight in a relatively short time, but also junk food is not very good for your health. Avoid fast food (fast food), powdered sugar, and fried foods.
Select high calorie food source
One way that fast fat is to consume foods that are high in calories like nuts, dried fruit, or some type of fresh fruit. Nuts are rich in fiber, protein, and contains about 150 to 200 calories per 30 grams of mostly come from monounsaturated fats or double. You can take it for granted or mixing with other dishes such as oatmeal, salads, and soup.
Ground peanut butter is groceries which are rich in calories. One tablespoon of peanut butter contains about 100 calories. You can also try peanut butter made from almonds.
Fresh or dried fruits are a source of calories. The fruit of the mango and avocado is the right choice if you want to increase the weight. A medium-sized mango fruits contain at least 150 calories. Avocado can contain up to more than 300 calories, depending on the size and type.
Corn and potatoes are a source of healthy calories. A cup of corn contains 156 calories while a medium-sized potato contains 159 calories. In addition to calories, both types of foodstuffs is also rich in fiber and other nutrients.
Monitor Your Health
Consuming high-calorie food ingredients do matter done as one way for fast fat. But at the same time, You should also be aware that not all fat is healthy. When attempting to add weight, fokuslah on the addition of the subcutaneous fat (FAT located directly beneath the skin) rather than visceral fat (the fat surrounding the organs of the body), muscle mass, and the corresponding weight with body shape and height your agency.
Consult with your doctor to determine whether you should add weight (if so, the doctor will help you create a weight loss plan that is realistic). Doctors will help evaluate whether you have a specific medical condition that keeps your weight under normal, is there a danger that may arise when you do a quick way for fat, and whether you should consume a diet or supplements certain. Good luck and Godspeed!
Here's a quick way for an easy and healthy Fat
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