You are sure to find many articles that provide information on how to lose weight. However, you will find just a few on how to gain weight and in a healthy manner too. As unbelievable as it sounds to many, there are people who are actively seeking ways to gain weight, that is getting fat in Nigeria. This article provides you with information on how to truly gain weight.
Read on below:
The first thing is to know if you truly need to gain that weight. You calculate this through what is called BMI (Body mass index). It is very simple.
BMI = Weight in kg/Height sq m²
It is good to calculate your body mass index so as to make sure your weight is up to or not up to the adopted standards. Calculating body mass index is very easy by using the following formula:
Bodyweight (kg) / height (m). This means your weight in kilograms divided by your height in square meters.
For example, if your body weight is 52 kg and your height is 160 cm:
52 divided by (1,60²) = 20,31.
This is still an appropriate weight.
Underweight = <18.5
Normal = 18.5 – 24.9
According to the BMI standard chart, 18 is the bottom limit of the “norm” while normal weight is when BMI is 19,5. If you are below 18, then this article is really for you. You should only consider gaining weight if you are less than 18.5.
The key to gaining weight is consuming more fats and calories than you burn. It is simple, let us show you how:
How much calories should an individual eat daily?
If it were a weight loss you are seeking to achieve, you must seek for ways to sustain a calorie deficit. In order to maintain your weight, you must match your calorie intake to your calorie needs. An adult male needs up to 2,000 calories daily while a female needs 1,800 calories a day just to maintain his or her weight. However, in reality this calculation depends on the calculation of your body mass index which consists of your height, weight, gender, and activity levels. To lose weight you must create a calorie deficit of about 500 calories through exercise routines or reducing food intake.
So, an adult male needs 2,000 daily calorie intake minus 500 calories deficit through intensive exercise or meal portion reduction = 1,500 calories for that day.
Let us apply this to a gain weight formula:
All you need to gain weight is to add 500 Calories to your daily diet.
If after checking your BMI and you find out you are underweight (below 18.5), then you need to eat at least 40 calories per kilogram of your weight daily so you can gain weight. Sometimes, you may even increase it to 50 -60 calories per Kg.
Now, let us use a simple illustration example to help us calculate how many calories you need to eat per day.
With the example used earlier, if your weight is 52 kg, then the total number of calories you need daily is (52 kg x 40 calories = 2080). Then, 2080 calories is the minimum number of calories you should consume per day in order to gain some weight.
Factors that have been preventing you from gaining weight
- Insufficient or bad food
- Diseases of the thyroid gland (hyperthyroidism)
- Disruption of the pancreas
- Deterioration of the adrenal glands
- Diseases of the gastrointestinal tract
- Stress and depression
- Genetic predisposition
- Spinal curvature.
How to get fat in Nigeria
Include nutritious food in your diet
A well balanced and nutritious meal is very essential for your health. If you want to become fatter, your diet must consist of healthy food. In order to add about 1-2 kg per week, you must be religious with your diet and not skip meals.
Consume high-calorie foods for weight gain
You have to increase total calories intake by 500 to 1000 calories a day. However, the total number of calories you need daily depends on your level of activity, lifestyle, initial weight.
Eat more often
Try to eat as much as five to six times daily with 2-3 snacks in between your three regular meals.
Increase your protein intake
Include rich proteins into your diet. Such meals include meat, seafood, dairy products, and nuts. You can also add protein shakes and drink them through 1.5-2 hours after you have eaten.
Protein shake recipe
One tablespoon of peanut butter
A glass of milk
A few ice cubes
Drink milk 3 to 4 times daily
Milk is a great product for weight gain, especially whole milk. Ensure, you drink it regularly and it is whole milk (milk in its most unadulterated form).
Eat the right food
Eat foods such as slow carbs, which are found in fruits, vegetables and whole grains. Slow carbs are rich in fiber and are great for weight gain. You should also include carbohydrates such as pasta, whole wheat bread, brown rice and bread. With this in your diet, you will quickly gain weight and in addition, provide your body with the necessary energy.
Increase the amount of unsaturated fats in your diet
This will help you to gain weight extremely quickly. Unsaturated fats can be found in fish, walnuts, avocado, and olive oil.
Ensure your snack healthy about 2-3 times daily
Healthy snacks include almonds, peanuts, dried fruits which you can take to school or work. Before bed, you can make sandwiches and take with warm milk.
Exercising is important if you want to gain weight. This will help you build muscles. When you work out in the gym, your figure will look excellent.
Other tips to gaining weight in Nigeria include:
Eat a definite portion of food at the exact number of times per day
Include a definite ratio of proteins, fats, and carbohydrates in your diet
Note: Gaining weight has nothing to do with eating foods that are high in sugar or fats. You risk diseases such as heart disease and diabetes with wrong dietary choices.