7 tips for healthy weight loss

7 tips for healthy weight loss

Today, 1.9 billion people worldwide are overweight. Although this may be surprising, there are still some people who want to gain weight instead of for various reasons. Losing a few pounds of weight can be a real challenge, especially in a healthy weightlifting environment.

How to gain weight wisely? -7 tips

Tip 1: Wait patiently!

Of course, this is the most important advice: whether you want to lose weight or gain weight, the change will not happen overnight.

It is very important that you have extra calories  ,   just not  every now  and then every day . This is the only way to gain healthy weight.

Tip 2: Focus on high quality

The quality of food is much more important than the number of calories in it! A healthy diet is essential for healthy weight gain. Burgers, pizzas and candied soda can absorb a lot of calories, but they can only provide you with saturated fat, salt and sugar. Instead, choose foods that are naturally rich in nutrients:

  • lawyer
  • beans
  • Whole grain products
  • dried fruit
  • potato
  • Ordinary rice
  • meat
  • fish
  • Nuts and seeds

Of course, don’t forget to get enough fruits and vegetables to meet your micronutrient needs. However, if your goal is to gain weight, high-calorie foods should be prioritized.

Tip 3: Eat regularly

You don’t have to consume all the calories just by eating three meals a day. Try to spread them over five to six regular meals to help you digest and keep you feeling full. Don’t be hungry. If you are hungry, always try to get some snacks.

Here are some examples of healthy snacks:

  • dried fruit
  • Nuts and peanut butter
  • Avocado Hummus Vegetable Bars
  • Homemade granola with dried fruit or dark chocolate
  • Avocado
  • Chocolate smoothie

Tip 4: Gradually increase the size

If you suddenly try to swallow a big meal overnight, you will not succeed. Instead, try to gradually increase the dose every week to give your body time to get used to the extra food.

In a few weeks, you can have a good meal. In addition, if you eat more calories, your calorie intake will increase and your weight will increase.

Question 5: “Light” products? No thanks!

Forget all packages that are labeled “low fat” and usually contain sweeteners. When shopping in the supermarket, make sure to buy the “regular” version of these lightweight products. Remember, high-quality fatty foods such as avocados, nuts, seeds or certain vegetable oils should always be added to the menu this week. They can keep you full and provide valuable nutrients and calories.

Tip 6: Manage calories

Follow your eating habits so that you can learn more about your eating habits and improve your eating habits. Find an app with a food diary and save all meals. Do you need calories today? It’s time to eat snacks then. Or did you forget to eat breakfast yesterday?

Tip 7: lose weight

Regular exercise is essential to gain weight. Using Adidas Training for intense weight training not only strengthens muscles, but also stimulates fat burning. Endurance sports such as running and cycling are also important to your health. However, you burned a healthy calorie intake without actually increasing muscle mass.

If you want to gain weight, we recommend that you do strength training (3-4 times a week) to gain weight and reduce the number of repetitions. This is the best way to increase muscle mass, and you can also exercise at home. But at first, going to the gym will be more effective because you have more exercise options and fitness coaches to help you start with your right foot.

If you decide to go to the gym, nuclear exercise is essential. The best way to gain muscle mass is:

  • Bench press
  • Deadlift
  • Pull the body to heal
  • squat

Before incorporating these exercises into your exercise plan, please consult a fitness coach or physical therapist on how to perform these exercises correctly to avoid injury.

In short:

Weight gain is not as easy as it seems. The most important thing is to give your body enough time to adjust. It is your turn!

This is important…

…Eat high-calorie nutritious foods

…Eat regularly and slowly increase the dose

…Reduce endurance

…Focus on the growth of muscle mass

…Even if you think it’s impossible, don’t give up!

Use all these tricks to travel long distances, nothing can stop you from gaining weight!

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