It is really ironical that many people look for programs to help them lose weight, while others want to add some fat. Perhaps keeping or adding body fat is more challenging than losing.
Achieving fuller body requires exercise, intake of healthy food and maintaining the right calorie intake. However, the results depend entirely on your genetic make-up and the effort placed.
So how can I increase my body fat?
Being underweight is as bad as being obese. A recent study shows that underweight increases the risk of death in men by about 140 percent, and 100 percent in women. Interestingly, obese individuals have a 50 percent less chance of experiencing complications compared to skinny persons!
Luckily, this doesn’t have to be you. Today, we have outlined ways in which you can add some body fat and achieve the right BMI. These include:
1. Increase your daily calories intake
Women require about 2000 to 2500 calories each day. If you do not hit this recommended mark, then you cannot add fat. Each food item and fruits have different calorie levels. You can seek the help of a nutritionist if you have no idea how many calories each food/fruit contains. Most importantly, the nutritionist will give you a diet plan with the right amount of calories you are supposed to take each day.
Vegetables, meat, milk, bread, fish, and eggs are ideal options. In addition, you can include foods like peas, nuts, and beans because they are rich in proteins. Alternatively, you can take tapioca, rice, and potatoes, which have high starch levels.
2. Record your calorie intake and weight gain
Monitor your daily calories intake. Importantly, set a day or duration when you will weigh yourself. The best time to weigh is in the morning before taking breakfast. This process will help you know when you consumed low calories.
However, be cautious with the foods you take – perhaps avoid the unhealthy ones such as those saturated with fats. Adding fat does not mean taking fat – literary. Instead of taking red meat, go for fish or chicken.
3. Snack regularly
Snacks such as yogurt, cheese sticks, dried fruits and muffins contain high calories. Essentially, take them in large quantities each day.
4. Drink, drink and drink
Besides taking water, you can include other fluids rich in calories. For instance, take energy drinks, fresh juices
5. Exercise often
Including muscle building regimes in your plan to gain weight will help you take more calories than what you burn. Follow exercises for weight
Just as any other life goal, even gaining some fat takes time and requires patience and consistency; adding body weight and fat in a healthy manner takes a gradual procedure. You should therefore not expect to add weight drastically.
So, what is the ideal body weight?
Some people want to lose weight while others want to gain it. If things were to go in our favor, we would do weight exchange. Unfortunately, that’s not how life is.
BMI (body mass index) determines the ideal weight. BMI is derived from the body weight divided by height squared. For instance, if you are 160 centimeters tall and weigh 70 kilograms, then your BMI is 27.4 kilograms/square meter. Obese people have a BMI of more than 30.