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Ways to gain weight for women


Ways to gain weight for women

 Thinness in women

Thinness can affect health, so it's important to know what it means and what can be done to get rid of it, as thinness means that the body weight is lower than the healthy weight average, and is a body mass index Index) is one of the best ways to assess weight and see if it is normal or healthy, and calculates the value of this indicator from the use of a person's weight and length, 

And an adult is considered to be in a healthy weight range if his BMI ranges from 18.5 to 24.9, If a BMI is less than 18.5, a person can be considered slim, body fat can also be measured to assess weight status, and overall the percentage of normal fat in women ranges from 1 0% to at least 13% to maintain basic body functions, as low body fat can lead to health problems, and it should be noted that thinness is about 2 to 3 times more common among women than men.    

Ways to gain weight quickly for women


There is no quick way to gain weight, as the process of gaining weight is a slow process that can take months, and usually a healthy weight gain of 0.45 to 0.91 kg per week, which does not mean that it is impossible if a person is consistent and strong lye, as mentioned earlier, changing weight to gain an ideal weight in the long run, usually takes a long time, and here are some basic steps to gain weight. :

Strengthening energy stores


Increased calories intake: The amount of calories a person needs varies from person to person, depending on a number of factors including age, sex, height, weight, level of physical activity, and weight gain; More calories than the body needs, and generally the daily calorie needs of adult women range from 1,600 calories for women with a stable lifestyle, to 2,400 calories for the most active women, and 500 to 1,000 calories can be added Thermal on the amount of daily needs to gain between 0.45 and 0.91 kg per week.

A healthy diet:


The calories needed by the body must be distributed among different food groups, where calories in the diet come from foods that contain carbohydrates, proteins, and fats, and mention the main food groups: 

Proteins:

 A protein-rich diet helps support muscle growth, with consumption of 0.8 to 2 grams of protein per kilogram of body weight contributing to muscle mass, helping to gain weight healthyly, such as protein-rich foods, eggs, meat, fish, and legumes. 

Carbohydrates:

 Carbohydrates are as high-calorie as mentioned earlier, and carbohydrates can be obtained by eating whole wheat flour, bread, rice, pasta, potatoes, cereals, beans and starchy vegetables including corn and peas. 

Healthy fats:

 You can get plenty of calories by eating a few fat-rich foods, though it's advisable to avoid foods that contain trans fats, and reduce foods that contain saturated fats (b) English: Saturated Fat, where nuts can be eaten as a snack or added to basic meals, olive oil or canola oil can be used for cooking, peanut butter, as well as foods that are a rich source of omega-3 acids.

 Fatty, such as walnuts, flaxseed, and fatty fish such as salmon, tuna, mackerel, trout, herring and sardines, and it should be noted that excessive intake of fat can lead to health problems, so it is recommended to adhere to a diet in which the next temperature of fat does not exceed 30%. 

Fruits: 

Fruits have many health benefits, fruits can be added with some other foods to increase the number of calories, for example fruits can be eaten with peanut butter, or cheese, and prepare dried fruits including raisins, and Peaches, dates and figs are a high-calorie source, as they can be added to salads or cereals, and fresh fruits that contain high calories such as mango and avocado can be eaten. 

Vegetables:

 Vegetables have many health benefits, so be careful to include them in the diet. 

Milk and its products:

 Milk and its products are indispensable foods in a healthy diet, and to increase the number of calories consumed, some nuts or flaxseed can be added to yogurt for a snack, and a glass of milk can be added with meals.

Exercise resistance exercises

Although exercise helps many people lose weight, it can also help you gain weight in a healthy way, so people who want to gain weight are advised to focus on resisting exercise suppliabilities two to three times.

 Weekly, which helps the body to convert excess calories into muscles instead of sagging the body, to gain weight and build muscle, it is also recommended to moderate the exercise sought to burn fat and tighten the muscles, and not to avoid them completely.


 Tips to Increase Calories Consumed 


Here are some tips to increase calories consumed:

  •  Eat foods with high food density 


These are foods that contain a large number of calories in small quantities of them, and in this way you can get daily calorie needs without feeling full quickly, and examples of foods with high nutritional density include: 

Nuts:
 It is a rich source of fiber and protein, and contains 30 grams of nuts for 150 to 200 calories.

Seeds: 
Seeds including sunflower seeds and pumpkin seeds contain large amounts of calories, so they're a good choice for a snack and can be added to salads, oats, soups and other foods. 

Nut butter:
 A tablespoon of peanut butter contains about 100 calories, and almond butter can be eaten. 

Fruits:
 As mentioned earlier, dried fruits are a high-calorie source.

Healthy fats and oils: 
A tablespoon of olive oil contains 120 calories.

  •  Avoid nutrient-free foods: 

Nutrient-free foods including soft drinks, candy and potato chips are unsuccessful ways to build muscle, strengthen bones, and preserve tissues. 

  •  Get small and frequent meals:


It is recommended to eat five to six meals a day, especially if you have anorexia, as well as drink ing fluids before and after meals, and avoiding them during meals, to help leave more room for food. 

  •  Boost calories for different dishes: 


When preparing traditional foods, it is recommended to use extras that contain large amounts of calories, such as adding grated cheese, peanut butter, almond butter, or adding healthy oils to salads, such as olive oil, olives, avocados, nuts, sunflower seeds, and can add 1 or 2 tablespoons of dry milk powder to soups, mashed potatoes, or milk.

  •   Take care to eat full-fat products: It is recommended to avoid low or low-fat foods and to focus on full-fat foods.

  • Consumption of beverages containing high calories:


Pay attention to the quality and time of the drinks, and prepare juices and samosas: 

Smoothies is a better choice than soft drinks, coffee, and fruits, vegetables, or dairy can be added to juices.


 


Weight loss damage in women




Weight loss can lead to many health problems as mentioned earlier, and although some people with thinness may not show any side effects or adverse effects, others may experience the following symptoms: 

Osteoporosis:

Underweight in women may increase the risk of osteoporosis, as bones are brittle and more prone to fracture.

Skin, hair, and teeth problems:

Not getting enough nutrients during the day can lead to physical symptoms such as skin thinning, hair loss, dry skin, or dental problems. 

Increased risk of disease: 

Lack of adequate food can lead to a lack of nutrients to fight infection, resulting in frequent illnesses, as well as an increased incidence of common diseases such as colds. Constant fatigue:

Calories are defined as the unit of energy that is obtained by eating foods, so not eating enough calories can increase fatigue. 

Anemia: 

A person who is underweight is usually more likely to develop anemia, which can cause dizziness, headaches, and fatigue.

Irregular menstrual cycle: 

Underweight in women can lead to irregular, delayed or interrupted menstrual cycles in adolescent women, which can cause infertility.

Premature birth: 

A pregnant woman who is underweight may be at greater risk of giving birth early, i.e. having a baby before 37 weeks of pregnancy.

Weak or delayed growth:

Children need to get enough nutrients to boost their growth and strengthen their bones, and underweight in children and lack of adequate calories can lead to delayed or poor growth.



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