How to gain weight.

 It can be very difficult to figure out how to gain weight healthily and safely when everyone is only interested in losing weight. As long as you make a plan and keep it well, weight gain is also possible, so don't worry.

1. Add calories to your meal.

Let's increase calories in a creative way when preparing meals. Add a piece of cheese to the sandwich or add a poached egg when heating the soup. Or add olive oil to the vegetables, or add seeds, nut cheese, etc.

2. Eat high-fat snacks.

Fat is a very important part of your diet, and if you eat fat, you can manage your weight in a healthier way.Eat nuts, seeds, nuts, butter, etc., and add cheese, crackers, and dried fruits to yogurt. Fumus is also a very good food to eat with bread or vegetables, and olive oil also helps increase calories. Let's add olives and cheese when you want to have a flavorful meal.

3. Drinking milk and high-calorie drinks.

Drinking water is good for your health, but it can reduce your appetite. If you tend to drink a lot of water between meals, replace it with milk, smoothies, or shakes instead of water.

Choose milk that does not contain less fat than skim milk.

Put peanut butter or protein powder in a smoothie or shake.

Vegetable milk, such as coconut milk and peanut milk, contains high fat and tastes good.

4. Eating protein.

Protein is important for weight gain. Eating red meat helps gain weight and especially muscle development. Salmon is a food rich in calories and healthy fat, and yogurt contains a lot of protein.

Other fatty fish also help gain weight. Let's always have a can of sardines or tuna next to us.

Beans are very good protein and carbohydrate foods.

5. Eating vegetables with high calories.

Eat vegetables with higher calories than celery or vegetables with high water content. Avocado is a very healthy source of fat and can be used in various dishes. Carbohydrate foods such as potatoes, sweet potatoes, pumpkins, and corn also help gain weight.

Fruits such as bananas, berries, grapes, and mangoes also add calories and dietary fiber.

6. Eat whole wheat bread.

Whole wheat bread, pasta, and crackers contain more nutrients and calories than refined grains. Try it with butter, olive oil, peanut butter, avocado, tahinina honey with bread.

7. Eating dessert.

It's not good to rely solely on sweet foods, but it's often okay to eat sweet snacks. Don't worry if you sometimes eat cake or ice cream. However, if you have to eat dessert every day, eat a small amount of the following foods.

8. Increase muscle mass through muscle exercise.

Because muscles are heavier than fat, they gain weight when they develop. Let's do weight training at least twice a week. Let's do muscle exercises such as crunch, lunch, and squat at home. Or exercise using equipment such as kettles, tubes, and medical balls.

9. Doing aerobic exercise.

Common aerobic exercise cannot develop muscles as fast as muscle exercise, but it helps to do balanced exercise. Heart strengthening exercises strengthen the heart, improve symptoms of chronic diseases such as high blood pressure and diabetes, and increase energy that helps daily life.

Let's do heart strengthening exercises such as jogging, walking, cycling, swimming, and hiking.