8 Tips for Fattening the Body with Health

Inhibiting Factors to Gain Weight

1. Metabolism Factors

Everyone has a different appetite. There is a high and low appetite. This is influenced by a growth hormone called Human Growth Hormone.

2. Nutrition is not balanced

Well, this is an important factor in the process of gaining weight. If your body apparently does not have a balanced amount of nutrients then you will find it difficult to gain weight.

3. Health Disorders

If you have Graves' disease or hyperthyroidism it will make you lose weight despite having a high appetite. Chronic lung disease also has a large enough contribution to prevent you from increasing your weight.

please refer to some body fat tips below:

1. Add calories

In moderate activity, men need an average of 2200 calories, while women have 1900 calories per day. Add 1000 calories every day so that you will gain about half a kilo in a week. The method can add your meal portion than usual or also increase the frequency of eating twice more than your daily frequency. Also eat snacks like nuts 2-3 times between your meals. Adjust also to your activity, if your activity is heavier than usual, also add more calories.

2. Food selection

Choose fruit juices and milk (consume 2 glasses per day) instead of soda, tea and coffee.

Choose vegetables such as potatoes, corn, turnips, carrots, peas, and other flour-filled vegetables.

Choose fruits such as pears, apples, pineapples, and bananas.

Consumption of soup containing cream.

Use healthy oils like coconut oil, butter, canola oil and olive oil in your cooking.

Add toppings to donuts, ice cream, bread and other foods. You can use cream cheese, mayonnaise, and butter because these ingredients contain quite high calories.

3. Avoid high-calorie foods

Avoid high-calorie foods that are not healthy, such as foods that contain trans fats (processed meat, fast food, and others).

4. Inhibiting Factors to Gain Weight

1. Metabolism Factors

Everyone has a different appetite. There is a high and low appetite. This is influenced by a growth hormone called Human Growth Hormone.

2. Nutrition is not balanced

Well, this is an important factor in the process of gaining weight. If your body apparently does not have a balanced amount of nutrients then you will find it difficult to gain weight.

3. Health Disorders

If you have Graves' disease or hyperthyroidism it will make you lose weight despite having a high appetite. Chronic lung disease also has a large enough contribution to prevent you from increasing your weight.

please refer to some body fat tips below:

1. Add calories

In moderate activity, men need an average of 2200 calories, while women have 1900 calories per day. Add 1000 calories every day so that you will gain about half a kilo in a week. The method can add your meal portion than usual or also increase the frequency of eating twice more than your daily frequency. Also eat snacks like nuts 2-3 times between your meals. Adjust also to your activity, if your activity is heavier than usual, also add more calories.

2. Food selection

Choose fruit juices and milk (consume 2 glasses per day) instead of soda, tea and coffee.

Choose vegetables such as potatoes, corn, turnips, carrots, peas, and other flour-filled vegetables.

Choose fruits such as pears, apples, pineapples, and bananas.

Consumption of soup containing cream.

Use healthy oils like coconut oil, butter, canola oil and olive oil in your cooking.

Add toppings to donuts, ice cream, bread and other foods. You can use cream cheese, mayonnaise, and butter because these ingredients contain quite high calories.

3. Avoid high-calorie foods

Avoid high-calorie foods that are not healthy, such as foods that contain trans fats (processed meat, fast food, and others).

4. Sports

Exercise regularly so that the body's metabolism runs smoothly and stimulates your appetite.

5. Consumption of foods high in protein

Expand the consumption of foods that contain high protein and low fat. You can get it on fruit, vegetables, chicken breast, tuna and other seafood. Protein plays an important role in repairing and building muscle tissue.

6. Drinking water

Drink lots of water, more than 8 glasses per day because water plays an important role as energy that will be converted in weight gain.

7. Get enough sleep

Get enough sleep, about 7-8 hours a day and avoid staying up late.

8. Take supplements

If necessary, also take special supplements that can gain weight.

That's 8 tips for fattening the body, the important thing is you have to be consistent and disciplined in the program that you are living. Some people may have conditions that can inhibit body fat. Therefore, the best way is to first consult with your doctor or nutritionist nearby. Hopefully this body fattening tips useful.
Exercise regularly so that the body's metabolism runs smoothly and stimulates your appetite.

5. Consumption of foods high in protein

Expand the consumption of foods that contain high protein and low fat. You can get it on fruit, vegetables, chicken breast, tuna and other seafood. Protein plays an important role in repairing and building muscle tissue.

6. Drinking water

Drink lots of water, more than 8 glasses per day because water plays an important role as energy that will be converted in weight gain.

7. Get enough sleep

Get enough sleep, about 7-8 hours a day and avoid staying up late.

8. Take supplements

If necessary, also take special supplements that can gain weight.

That's 8 tips for fattening the body, the important thing is you have to be consistent and disciplined in the program that you are living. Some people may have conditions that can inhibit body fat. Therefore, the best way is to first consult with your doctor or nutritionist nearby. Hopefully this body fattening tips useful.

2 Ideal Weight Calculation Methods

Calculating The Ideal Body Weight with The BMI Method

BMI (Body Mass Index) is a health formula, in which a person's weight (W) (kg) divided by height (H) squared (m2).

BMI = (W) / [(H) * (H)]

For example: W = 45 kg and H = 165 cm, then

BMI = (45) / [(1.65) * (1.65)] = 16.5

Are you thin, normal or overwight? See the benchmark below:

BMI <18.5 = underweight

BMI 18.5 - 24 = normal

BMI 25-29 = overweight (overweight)

BMI> 30 = obesity

Also Read: 8 Tips for Fattening the Body in a Healthy Way

The following table BMI

table-formula-body-mass-index

Calculate the Ideal Weight with Broca Method

Broca's formula was discovered by Pierre Paul Broca. As quoted from The Independent, this formula for calculating ideal body weight was discovered in 1871 by Dr. Pierre Paul Broca and popularized by Dr. BJ Devine in the 1970s.

Here's how to calculate the ideal body weight based on the Broca formula for women: (height - 100) - (15% x (height - 100)).

Example calculation:

If a woman has a height of 155 cm, her ideal weight: (155-100) - (15% x (155-100)) = 55-15 = 40. Then the ideal weight of a woman with a height of 155 cm is 40 kg.
And here's how to calculate the ideal body weight based on the Broca formula for men: (weight - 100) - (10% x (height -100)).
Example calculation:

If a man has a height of 180 cm, his ideal weight: (180-100) - (10% x (180-100)) = 80 - 8 = 72. Then the ideal weight of a man with a height of 180 cm is 72 kg.
However, keep in mind that calculating the ideal body weight by means of BMI and Broca is not always accurate because there are age factors and bone weight factors or body proportions.

7 Ways to Avoid Cancer Before It's Too Late

Cancer is one type of disease that is very frightening at this time because if it is handled too late it is likely to be difficult to cure and can even result in death with a terrible body condition.

Cancer can be caused by many factors including genetic factors to unhealthy lifestyles, because it should prevent it from now before it's too late because this cancer is a disease that cannot be underestimated.

Below are some natural ways that we need to know so that we can avoid cancer, see 7 natural ways to reduce the risk of getting cancer:

1. Do not underestimate any pain experienced

When we experience pain in the body we should always be vigilant. It could be an early symptom of a dangerous disease, for example, we often experience pain around the head, pelvis or breast, better immediately consult a doctor so that if something serious symptoms such as cancer occur can be immediately treated and carried out treatment measures so it is likely that the disease can be cured.

2. Keep the phone too long close to the body

Although there is not enough evidence of a link between cancer with cellphones, but through research conducted it turns out that brain cancer has something to do with cell phone radiation, therefore you should keep your cell phone close to our body for too long or if necessary use a Bluetooth headset and while sleeping keep the cell phone close to your head, so we can reduce the risk of getting brain cancer.

3. Get into the habit of consuming coffee

The caffeine content in the coffee we drink every day in sufficient quantities will reduce a person's risk of developing cancer by 40 percent and this has been proven through research conducted that consuming caffeine can help fight cancer cells in the body.

4. Consuming calcium and vitamin D

For those of you who are at risk for bone cancer it is very important to always maintain your intake of vitamin D and calcium, consume foods that contain vitamin D often and we can also take calcium supplements once a week very well to help us avoid the risk of developing bone cancer.

5. Drink plenty of water

As is often recommended by health experts that the body really needs fluid intake so we are advised to drink lots of water about 2 liters every day because by drinking lots of water, especially clean water will help us get bladder cancer and help remove toxins in the body that can trigger cancer in the urine, besides drinking lots of water will help cleanse the bladder, in addition to water can also deselingi by consuming fruit or vegetable juices it will be very good in reducing a person's risk of cancer.

6. Be diligent in exercising

Sport is a very important activity for our body's health, do it at least 3 times a week on a regular basis that can be adjusted to your time and choose the sport you like so that exercise will be very fun to do, walking for 20 minutes every day will help us reduce cancer risk and according to research people who like to exercise will reduce the risk of developing cancer by 20 percent.

7. Make it a habit to consume healthy and nutritious food

According to research people who often consume healthy foods will reduce their risk of developing cancer by as much as 40 percent, consume lots of fruits and vegetables every day and eat a balanced portion so that our bodies stay healthy and one thing to also note is to avoid consuming unhealthy foods such as junk food, fatty foods or foods that are high in calorie content.

That's 7 natural ways that you can try to avoid the risk of getting deadly cancer and do a healthy lifestyle from now on.

May be useful.

How to Increase and Prevent Easily Tired

When the body easily feels tired, tired, lethargic, of course makes us not excited to do activities and vice versa when we are not excited about doing something, our bodies are easily tired and tired. Fatigue and fatigue can be caused by many factors such as routine activities or due to health problems.

Fatigue is a common complaint that occurs especially after entering middle age. But what if you feel easily tired, tired, and not excited when you are in a fit condition and not doing tiring activities?

Here are some tips and simple ways to increase energy, so that you will be more excited and prevent fatigue and fatigue.

Increases Energy & Prevents Easily Tired

Check your health

Easily tired, tired and not excited can be caused by health problems. Fatigue is a common symptom of many diseases, including diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea or symptoms of sleep disorders. Talk to your doctor and check your health, if you feel tired or tired easily because it might be caused by health problems in your body. Body tired, tired and easily tired can also be caused by the healing period also due to consumption of certain drugs. Many drugs can cause fatigue. Some drugs such as blood pressure medications, antihistamines, diuretics, and certain other drugs can cause the body to get tired or tired easily.

Physical exercise or sports

Exercise does make you feel tired, that's because it's not done routinely or regularly. But if you exercise regularly and regularly it will actually increase your energy which means it will prevent fatigue and fatigue. Many studies show that physical activity increases energy levels. "Exercising is consistently associated with increasing strength and overall quality of life," said Kerry J. Stewart, professor of medicine and director of clinical and sports physiology research at Johns Hopkins University School of Medicine.

Also Read: Tips and Ways to Keep the Body Healthy

"People who are physically active have a greater sense of confidence and enthusiasm. Exercising regularly also increases the efficiency of the heart's work, lungs, and muscle mass," Stewart said. "That's equivalent to increasing the car's fuel efficiency. It gives you more energy for all kinds of activities." So make sure to exercise regularly for at least 30 minutes every day.

Relaxation technique

Many studies have shown that some relaxation exercises can increase energy and make you more excited. Some relaxation exercises such as tai-chi, yoga, meditation are very effective for increasing energy. In a study in the UK reported an increase in thoughts that are more resistant to stress, increased energy, and confidence after six weeks of taking a yoga class once a week, volunteering. Researchers from the University of Oregon conducted a study of 135 men and women ages 65 to 85 to do yoga. At the end of six months, participants reported an increase in overall confidence, enthusiasm and energy boost.

Consumption of water

Dehydration is proven to interfere with performance not only physically but also mentally. Dehydration or lack of fluids in the body is proven to make a person easily tired, tired, lethargic, unfocused and not excited. "Our research shows that dehydration makes it more difficult for athletes to complete weight lifting," said Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton. "It's reasonable to think that dehydration causes fatigue even for people who don't have strenuous activities." Dehydration has also been shown to reduce focus and concentration.

How do you know if you are dehydrated and lacking bodily fluids? "Urine must be clear or pale yellow," Judelson said. "If it's darker than that, you need to drink water." Many medical experts recommend that to prevent dehydration, at least one person should drink 8-9 glasses of water or the equivalent of 1.5 L of water per day.

Get enough rest or sleep early.

Lack of sleep increases the risk of fatigue, lethargy, lack of vigor and is one of the main causes of daytime fatigue. The solution: Get to bed early enough to get a good quality night's sleep. A study conducted by Stanford University in 2004 showed that someone who gets enough sleep and their quality is more excited and does not experience fatigue quickly. Good sleep habits also have important health benefits.

A lot of consumption of good fatty acids

Well, if you already exercise regularly, you have to consume lots of water, get a good quality of sleep, but you are still tired, tired and not excited, you might not get certain nutritional needs. Good nutrition to prevent easy fatigue and fatigue is good fatty acids or omega 3 fatty acids. Omega-3 fatty acids are good for your heart, omega-3s can also increase concentration and focus. According to a 2009 study by scientists at the University of Siena, Italy, volunteers who took fish oil capsules for 21 days showed a faster mental reaction time. They also reported feeling stronger and more energetic.

Weight loss

Weight that is too obvious cause easy fatigue and fatigue. Ideal body weight can provide a powerful energy boost, said Stewart, from Johns Hopkins University. Even a small reduction in body fat improves mood, enthusiasm and quality of life. Most weight loss experts recommend maintaining smaller but more nutritious portions, eating a balanced diet, and increasing physical activity.

Healthy Food Diet For Diet

The diet program is not only aimed at losing weight or getting a slim body. But the real benefits of the diet are to maintain overall body health. The mistaken definition of diet is reducing food portions, which means reducing the amount of nutrients that enter the body. A diet like this will only make the body tormented due to lack of nutrients needed.

Understanding the right diet is to maintain nutritional intake to fit the needs of the body. Neither excessive nor lacking. The right diet is to control the amount of calories, vitamins, minerals and other nutrients consumed by choosing the right healthy foods.

Food Sources of Protein for Diet

There are several important protein food sources that the body needs for the process of building muscle and improving your health. The sources of protein foods include:

Tuna Fish

Tuna contains high-quality and essential protein that is easy to digest. 100 gr grilled tuna contains about 24 grams of protein. Tuna also contains omega-3 fatty acids consisting of DHA and EPA which are very good for maintaining heart health. Tuna is also rich in the mineral content of selenium, magnesium, potassium, and niacin, vitamin B1, and B6. It is recommended to consume tuna meat at least 30 grams a day or 2 servings per week.

Also Read: The Ideal Weight Calculation Method

Fat Free Beef (Lean Beef)

Beef is rich in protein (27gr / 100 gr of meat), various types of B vitamins, creatine, growth hormone, iron, and many more. All of these nutrients work together to form fat-free muscle tissue, increase ATP, and make you able to practice weights longer. The cholesterol and iron content can boost your testosterone levels to prevent accumulation of fat in the body.

Lamb

Goat meat is also rich in vitamins, minerals, zinc, iron, phosphorus, selenium, and copper. Even more goat meat is generally lower in fat and lower in calories than beef. Unfortunately goat meat contains more cholesterol than beef. Therefore it is recommended to consume goat meat to taste or varied with beef for your diet. Also limit consumption of goat meat for those of you who suffer from high blood pressure.

Poultry

As one of the staple foods of bodybuilding athletes, poultry meat is suitable for a diet program of muscle formation, bulking, and cutting. Avoid cooking by frying or you will lose a lot of nutritional content such as protein (29 gr / 100 gr for chicken breast meat) with various essential amino acids, selenium, niacin, vitamin B6, and omega-3 fatty acids and various other nutrients. For types of chicken breast meat, try to choose from native chicken because it is more nutritious and healthier.

Chicken Egg White

100 gr boiled egg whites contain 12.6 grams of protein, rich in selenium, riboflavin, omega-3 fatty acids, vitamins B12, B6, vitamin A, folate, iron, zinc, phosphorus, and various other nutrients. Although the type of protein is slow to absorb because it releases protein 3 hours after consumption but is ready to form the body's muscle tissue perfectly.

Cottage Cheese

Contains a lot of casein protein is released periodically when consumed (12 gr / 100 gr cottage cheese). Therefore, it is suitable to be eaten before going to bed to supply protein intake during sleep thereby preventing catabolic muscle. Rich in calcium, riboflavin, vitamins A, B6, B12, selenium, and is a natural source of glutamine. Cottage cheese is also low in calories, low in carbohydrates and low in fat (only 5 percent) so it is suitable as a diet food.

Green Beans

100 gr boiled green beans contain 7 grams of vegetable protein. In addition, green beans are rich in dietary fiber which satiates, improves digestion, and prevents constipation. Mung beans are also low in carbohydrates and almost fat free. Another bonus, green beans are rich in essential fatty acids so they are good for controlling cholesterol. Not to mention the content of various vitamins, minerals, active enzymes, and antioxidants. It is clear why green beans are very suitable as one of the best diet foods.

Low-Fat Cow Milk (Skim Milk)

Low-fat cow's milk contains high-quality whey protein and casein protein. One of the main benefits of whey protein is being able to increase protein synthesis which is beneficial for the formation of fat free muscle tissue. While casein protein is released periodically so that it is constantly able to maintain the need for intake of amino acids into the muscles so they are not catabolic. The lactose content in cow's milk acts as sugar which is also released periodically so that it remains safe for your diet program. Not to mention various other nutritional content such as calcium, vitamin D, vitamin K, strong antioxidants (in the form of lactoferrin), and CLA that are ready to maintain overall health.

Soy milk

For those of you who are allergic to lactose in cow's milk or you who are vegetarian and don't consume cow's milk, soy milk is the best alternative. With soy ingredients, soy milk is guaranteed to be free of lactose and cholesterol. The protein content is also high enough to meet protein intake for growth and development of body muscle tissue, formation of body cells, maintain endurance, and repair damaged tissue. Soy milk is known to contain flavonoids that are useful for preventing various diseases by protecting body cells from free radicals arising from physiological processes and environmental influences.

Complex Carbohydrate Food Sources for Diet

Sufficient carbohydrate needs means maintaining energy levels in the body are maintained. So, if you want your diet to be successful, meet your daily carbohydrate needs. In addition to protein and carbohydrates, there is one more important nutrient that you should not miss while dieting, which is healthy fat, which we will peel in the next article.

Brown Rice

Brown rice has a layer of oil that is rich in dietary fiber and cellulose. The benefits are very clear, namely reducing levels of bad cholesterol, improving digestion (preventing constipation), and filling longer. Brown rice also contains amino acids and GABA (Gammaaminobutyric acid) which are known to increase growth hormone. In addition, brown rice contains magnesium and manganese.

Whole Grain Bread

Included in the source of complex carbohydrates that satiates, aids digestion, and even lowers bad cholesterol because it is rich in fiber. Bonus, whole wheat bread also contains protein, multivitamins, minerals, and various other good nutrients. The glycemic index level is also low so there is no need to worry about raising the level of excessive blood sugar. Because of the various nutritional content, whole wheat bread is one of the choices of carbohydrate sources for the diet program.

Oatmeal

Almost the same as brown rice and whole wheat bread, oatmeal is also rich in dietary fiber, making it a long-lasting source of energy in addition to the various benefits of fiber mentioned above. Oatmeal also contains protein, has a low glycemic index, and is good for digestion and maintaining cholesterol levels.

Bean

Beans are arguably a source of complex carbohydrate content that is rich in fiber and a little protein as a bonus. With a cheap price, beans also contain antioxidants that can fight damage to body muscle cells due to free radicals. Even if you eat a lot, you don't need to worry because the beans are fat free and have a low glycemic index level.

Broccoli

Broccoli is full of phytochemicals which are effective for the prevention of various diseases. Broccoli is known to be rich in fiber, multivitamins, especially vitamin C, vitamin A, calcium, low in calories, and fat free. Broccoli also contains indoles food which is able to suppress bad estrogen thereby preventing fat accumulation and helping the body's muscle growth. It is recommended to cook broccoli half-cooked and avoid using the microwave so that the antioxidant content is not lost.

Green Vegetables

The nutritional content is unquestionable, various vitamins, minerals, phytochemicals, antioxidants, anti-toxins, and many more are available abundantly in green vegetables. You can choose from the many varieties available in Indonesia ranging from spinach, kale, cassava leaves, lettuce, radishes / beets, katuk leaves, kale, and many more. Eat it in fresh form as fresh vegetables, half cooked, or as a salad.

Good Source of Fat Food for Diet

Here are sources of healthy fats that you can use to help the success of your diet

Avocado

This soft fleshy, light green fruit is known to contain fat. But the fat it contains is a type of monounsaturated fat that is good for reducing bad cholesterol levels. As a diet food, avocados are rich in vitamins and minerals, ranging from vitamin C and vitamin E which are known as powerful antioxidants, vitamin B6, vitamin K, folic acid, niacin, and riboflavin. The mineral content is also extraordinary, starting from potassium, iron, copper, manganese, zinc, magnesium, and phosphorus.

Peanut butter

100 grams of peanut butter contains 25 grams of protein that is ready to supply your muscle needs. In addition, peanut butter is also rich in omega-3 fatty acids, phytosterols, multivitamins, and multimineral. Better yet, peanut butter is also a diet food source of carbohydrates with high dietary fiber plus safe for diabetics too.

Also Read: Tips and Ways to Keep the Body Healthy

Olive oil

The next diet food is olive oil. Olive oil is also rich in omega-3 and omega-9 fatty acids which are good for health. Besides olive oil also contains antioxidants that are quite strong. Consumption of good fatty acids will be a source of energy for your exercise and boost testosterone levels to help build muscle.

Banana

Type of banana sugar is fruit sugar (fructose) which has a lower glycemic index than glucose. Bananas are also known to be rich in mineral potassium which is able to prevent fatigue and hypertension, increase nutrient absorption, and ATP coregulation. Besides bananas are also rich in minerals manganese and magnesium which are beneficial for the nervous system and the formation of body cells. In addition, bananas are also a diet food that is rich in vitamins C, B6, beta-carotene, antacids, and dietary fiber.

Apple

Apple is also classified as a good diet food because it has a low glycemic index and is rich in dietary fiber so it is suitable for maintaining ideal body weight. Not to mention the content of vitamins, minerals, antioxidants, flavonoids, and tannins in apples are very useful for improving body health and preventing various diseases.

Peanut Skin

Maybe you don't realize that peanut skin is included in a good diet food for you to consume. Skin peanuts contain high enough protein, which is about 15 gr / 100 gr. Even more robust peanut skin is also rich in monounsaturated essential fatty acids (MUFA) which are good for preventing bad cholesterol (LDL) and maintaining heart health.

Those are some types of healthy foods for diets that you can choose in your healthy diet menu. Remember never to torture your body by applying the wrong diet method.
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