Ilham (not his real name), a 28-year-old man who works in a public relations consultancy, started to get self-conscious about his weight about five years ago.

He was a healthy person, but he felt insecure upon having so many people commenting on how thin he looked.

“I was about 1.75 meters tall at that time, but I weighed only about 50 kilograms,” he says. “I started to feel ugly compared to other men [who worked in the same field] and wanted to put on a little weight so that other people would be pleased to see me and talk to me.”

Unfortunately, no matter how much he increased his meal portions, he was not able to gain any weight.

“There are some people who are born with those genes, their bodies metabolize foods quickly,” says Indonesian Fitness Trainer Association nutrition and fitness expert Jansen Ongko.

But if you are like Ilham, who feels the need to improve the way you look, then there are some diet, exercise and lifestyle plans that you can follow in order to gain some weight, but you have to do it in a structured way, or you will not gain any benefits, Jansen adds.

First of all, Jansen says, you have to look at your dietary intake and make sure that your plate contains foods with all the nutrients you need.

“You definitely need protein for your cells to regenerate, then you also need the micronutrients — comprising vitamins and minerals — that help regulate your metabolism, from various kinds of fruits to vegetables. These vitamins and minerals make sure your body functions properly,” Jansen says.

“Do not just eat the greens, it’s not enough. Eat more than just one kind of vegetable.”

Ilham says that when he embarked on his weight-gain mission four years ago, his personal trainer advised him to eat four times a day, comprising foods that boast all the nutrients mentioned above.

“I had a very low appetite because I was drinking lots of coffee and smoking a lot. Plus, I also did not pay attention to my dietary intake and just ate haphazardly,” Ilham says.

Separately, Jansen adds that people who wish to gain weight have to be mindful on how caffeine and nicotine suppress your appetite.

He also emphasizes the importance of drinking enough water. As a rough guideline, Jansen advises two liters of water daily, which is equal to refilling your medium-sized tumblers four times a day.

Busy urbanites are often so engrossed in their work that they forget to drink water. But shortchanging yourself on water can seriously disturb your metabolism, says Jansen.

“We need water to transport all the nutrients that we have consumed while eating to nourish all our organs,” Jansen says.

Also, Jansen says, if you want to put on a little weight, you have to do the right kind of physical exercise.

“Low impact, high-intensity aerobic exercises — comprising jogging and swimming — are not suitable for skinny people who want to gain weight because aerobic exercises actually burn a lot of your calories. This explains why the best marathon runners always have lean bodies,” Jansen explains.

“To gain weight, it’s better to do high-impact, low-intensity exercises such as weightlifting and push-ups; these will also boost your appetite.”

Before that, however, it is crucial to consult with personal trainers so they can adjust the training regimen to each person’s initial fitness level. Jansen also suggests supplementing these exercises with adequate amounts of carbohydrates to get the best results.

Last but not least, Jansen also advises you to sleep at least six hours a day; if possible, try going to bed at 12 a.m. the latest. “If you go to sleep after 12 a.m., your body cells will not be able to regenerate themselves properly, thus preventing you from gaining extra weight.”

Ilham says that after months of changing his lifestyle, he was able to gain weight to about 70 kg. He has become well-built and feels far more confident about himself.

Popular

To my horror, it’s just a movie!

RI, Australia strengthen partnership on taxing crypto assets

Pentagon chief congratulates Prabowo on being elected President