The secret of effective weight gain from nutrition experts

According to Dr. Tan, health coach, weight gain is no less difficult to lose weight, especially when the goal is to gain weight scientifically and sustainably. To achieve this, it is necessary to focus on diet, living habits and nutrition absorption ability of the body.

First of all, the diet needs to meet the energy needs, prioritize diverse food and full four nutrients. Eat as much as possible but not too full, avoid putting pressure on the digestive system. Each meal should be separated from 4 to 6 hours (preferably 4 hours), not to let the body fall into a state of hunger. During meals, you can drink extra juice, kombucha or kefir to stimulate taste and supplement energy.

Besides three main meals, three snacks play an important role in gaining weight. You should make a reminder to not miss these snacks. The ideal time for snacks is in the middle of the morning (between breakfast and lunch), afternoon (late afternoon) and evening (after dinner about 2 hours or 30-60 minutes before bed).

Some suggestions for snacks:

• Breakfast: yogurt, smoothie, juice, fruit, milk seeds, Kefir gelato, almonds, biscotti or light snacks in the morning.
• After dinner: Protein and vegetable -rich dishes such as bamboo vermicelli, grilled noodles, vermicelli, crab soup, veal, nutritious seeds, boiled eggs, Powder protein, yogurt, or colorful fruit plate.
• Dinner: Prioritize special, comparable, less water to avoid urination at night, such as peanut butter, almond butter, sesame butter (1-2 tablespoons), or rice butter.

In addition, you should add some supported foods such as Powder Protein (take immediately after exercise), omega-3, calcium and magnesium (take after dinner) to improve sleep quality, recover muscles and slow down the aging process.

B vitamins and D3 may also be considered to increase the ability to absorb, improve immunity and reduce stress. If you are not used to using fermented foods like Kefir or Kombucha, you can replace it with probiotics.

In parallel with the diet, exercise and exercise regularly are indispensable factors. Activities such as fast walking, cycling, or walking to help the body sweat, stimulate cravings and improve digestion. You should maintain training for at least 5 days a week, avoiding the episode for two consecutive days.

Sleep also needs to be guaranteed with a duration of 7-8 hours per night. Forge the habit of going to bed before 23 hours and avoid using electronic devices within 2 hours before sleeping to limit blue light causing difficulty sleeping. Place your phone and electrical broadcasting devices from the bedroom, combined with yoga or relaxing meditation exercises to support deeper sleep.

The doctor emphasized that when the body is too thin, the energy is not enough to maintain the activity of the organs, leading to fatigue, shortness of breath, dizziness, reducing working efficiency and weak resistance. Thin people often lose their appetite, the body is difficult to absorb nutrients, leading to the vicious circle of insufficient eating, poor exercise and impaired health. As a result, muscles become flabby, weak body, susceptible to heart, lung, blood pressure and stress diseases.

Therefore, the most important goal is to improve your appetite, maintain training habits and get enough sleep to stabilize energy and mood, and build confidence and love yourself. The ideal weight gain is from 0.25 to 0.5 kg per week, ensuring the body develops healthy and sustainable.