Many people want to lose weight, but if you are underweight or steadily losing weight, try to address the cause, for example by increasing your calorie intake, adjusting your exercise routine, and eating the right foods. Take the time to consult a doctor to make sure there are health problems that cause your weight to drop drastically or continue to decrease.
Step
Method 1 of 3: Changing Your Lifestyle
Step 1. Increase your calorie intake
You can stop weight loss by increasing your daily calorie intake. Make sure you eat at least 1,200 calories per day and increase your calorie intake little by little each day. Monitor daily calorie consumption using calorie tracking app.
Even if you need to increase your calorie intake, don't eat nutrient-dense foods. Instead, eat high-calorie foods that are nutritious, such as nuts and peanut butter because they contain calories and healthy fats. Add a little coconut oil or olive oil to the food. In addition, eat beneficial carbohydrate sources, such as quinoa and oatmeal
Step 2. Eat more than 3 meals a day
To increase calorie intake, you should eat food more than 3 times a day, but the portions are reduced. Calorie needs are not met if you eat a full plate, but only 1-2 times a day. This diet makes you feel full and your stomach feels full.
- Get in the habit of eating 3 times a day and eating snacks 2 times a day 2-3 hours after breakfast and lunch. In addition, have time to eat sources of protein, fresh fruit and vegetables 1-1½ hours before lunch and dinner.
- For example, eat a breakfast consisting of eggs, avocado, and bananas. For a pre-lunch snack, eat whole grain bread spread with peanut butter. Have a steamed chicken breast filet, cheese and apple for an afternoon snack. After dinner, enjoy Greek yogurt sprinkled with blueberries and walnuts.
Step 3. Cut down on cardio
Weight loss can be stopped by adjusting your cardio workout schedule, but don't stop exercising. For that, evaluate the physical exercise schedule, how many times a week you train and how long each time you practice. Then, reduce the duration or frequency of cardio exercise.
- Instead of working out at the gym every day, make time to exercise while socializing, such as walking in the park with family members or playing volleyball with friends.
- Do light exercise that helps relieve stress, such as practicing yoga, tai chi, or pilates.
Step 4. Take time to practice lifting weights
Increase muscle strength and reduce cardio training. Physical exercise using weights is beneficial to increase muscle mass so that it is useful to stop weight loss due to burning fat. Weight gain is due to increased muscle fiber if you practice lifting weights using heavy dumbbells or barbells regularly.
Replace cardio training using a treadmill or elliptical machine by doing bicep curls, lunges, or squats while holding dumbbells or a barbell. If you've never practiced lifting weights before, ask a professional fitness trainer or an experienced friend to help you train with the right technique and posture
Step 5. Cope with stress
Sometimes, you lose weight because of stress and anxiety so that you don't like to eat or calories are wasted due to anxiety. If your weight loss is triggered by stress, work on it to maintain your physical and mental health.
- Do deep breathing exercises. Focus on the breath twice a day. Take 1-2 minutes to take deep, calm, regular breaths while paying attention to the air flowing in and out of the nasal cavity. Inhale for 4-5 seconds, hold your breath for 4 seconds, exhale for 5 seconds.
- One relaxation technique that is very effective at dealing with stress is to meditate following a guide. You can use guides from apps, audio files, and YouTube while you meditate to relieve stress.
- Yoga and Tai Chi practice are very effective in relieving stress.
Method 2 of 3: Increase Beneficial Calorie Intake
Step 1. Increase consumption of protein sources
Protein foods as a source of beneficial calories play an important role in maintaining weight and increasing muscle mass. Avoid fatty meats and reduce consumption of red meat because both of these foods contain high saturated fat.
- To meet calorie needs, eat eggs, fat-free chicken or turkey, fish, and plant sources of protein, such as avocados.
- In addition, meet protein needs by eating Greek yogurt or cottage cheese. Nuts can be a snack or protein food.
Step 2. Eat healthy sources of fat
You need to eat healthy fats to get those extra nutritious calories. The fat content in fish meat, peanut oil and seeds, and nuts is beneficial for heart health. Make sure you eat foods that contain omega 3 fatty acids, monounsaturated fats, and polyunsaturated fats.
- Meet the need for healthy fats by eating avocados, nuts, seeds, olive oil, coconut oil, or fatty fish, such as salmon and tuna.
- Spread peanut butter on apple slices or whole-grain bread or have a sandwich and avocado.
Step 3. Eat a source of complex carbohydrates
The right way to meet your calorie and nutritional needs is to eat beneficial carbohydrate sources, such as whole wheat bread, whole wheat pasta, brown rice, quinoa, barley and barley. Do not consume sources of refined carbohydrates, such as bread or pasta from wheat flour, cakes, donuts, pastries, and biscuits.
Add 75-100 grams of quinoa or brown rice at lunch and dinner. For breakfast, have a bowl of oatmeal with fruit and nuts as a snack or spread peanut butter on a slice of whole wheat bread
Step 4. Drink smoothies
This step is a great way to increase your calorie intake that tastes sweet, but is healthy. As a high-nutrient snack, enjoy unflavored yogurt or Greek yogurt and fruit. Add milk if needed. To make smoothies, put yogurt, fruit, and milk in a blender.
- Mix 1 teaspoon of coconut oil to make coconut-flavored smoothies that are packed with nutritious fat and calories.
- Add peanut butter to make a high-calorie smoothie.
Method 3 of 3: Undergoing Medical Therapy
Step 1. Consult a doctor
If you continue to lose weight, see a doctor immediately. Drastic weight loss or difficult to control can be caused by health problems. See a doctor for a check-up. Tell your doctor if you experience any other symptoms besides drastic weight loss.
- Weight loss can be caused by health problems, such as thyroid hormone imbalance, metabolic disorders, type 1 diabetes, infections, ulcers that trigger colitis, and cancer.
- Usually, doctors recommend that you undergo a blood test to find out if there is a vitamin or mineral deficiency.
Step 2. Consult a mental health professional
You should consult a mental health professional if you continue to lose weight because of a mental disorder, such as anorexia, bulimia, or an eating disorder.
Seek medical therapy if you suspect a connection between diet and weight loss because this problem can lead to serious health problems, even death
Step 3. See a nutritionist
You should consult a nutritionist if you have tried various methods, but the weight continues to decrease. He is able to analyze your diet, calorie intake, and daily nutritional needs to provide solutions so you can achieve and maintain your ideal weight.
