How to gain weight is as difficult as losing weight. Okay,
that might be a slight exaggeration; but we all know someone who is skinny as a
stick and does not shy away from food. Most of us are envious that they never
put on weight, but they too wish to have a lean well toned, even curvy or
muscular look.
How to gain weight: People may be underweight due to various
reasons
Inadequate feeding habits, prolonged meal time gaps, poor
selection of foods, increased physical activity without increasing the food intake
can lead to energy deficit, are a few of the major reasons for being
underweight. Other reasons can be malabsorption due to prolonged illness,
diseases such as tuberculosis, cancer, hormonal imbalances (hyperthyroidism)
and eating disorders such as anorexia nervosa or bulimia.
How to gain weight: Healthy weight gain
Gradual weight gain is always advisable. An increase in 500
kcal per day can result in increasing the body weight by 0.5 kgs per week.
Objective should be to restore a desirable weight/ ideal body weight according
to one's age, gender and height. To rebuild body tissues, to maintain a good
nutritional status and to maintain ideal body weight are a few reasons why
healthy weight gain is important.
How to gain weight: Exercise
If you're indulging where food's concerned, beware of the
inevitable skinny person's paunch. No matter what your skinny status, as you
grow older, you will develop an unsightly paunch. To avoid this, you must
endeavour to maintain a toned body. For this, exercise is essential.
Participate in a balanced mix of cardio, weight training, and flexibility
exercises every day.
How to gain weight: Lift weights for lean mass
If you haven't figured it out already, you're going to be
doing some heavy lifting in order to put on lean mass. The foundation of your
routine should be the big compound lifts: Squats, deadlifts, presses (bench and
overhead), pull-ups, rows, dips, snatches, power cleans, clean and jerks. These
engage multiple muscles while triggering your hormonal response systems.
How to gain weight: Exercises for beginners
A
Squat 5x5
Pull-ups 5xFailure (add weight if "Failure" is
becoming more than 12 reps)
Overhead Press 5x5
B
Squat 5x5
Deadlift 1/2/3x5 (your choice; deadlifts can be incredibly
taxing, and with exhaustion comes poor form, so be careful; sometimes it's
better to do a really heavy load for a single set)
Bench Press 5x5
C
Squat 5x5
Pull-ups 5xFailure
Overhead Press 5x5
Do this sequence every week (maybe Monday, Wednesday,
Friday) and steadily increase the weight each session. Once you're making
progress, feel free to add in other exercises like dips or more Olympic lifts.
How to gain weight: Healthy diet
You may take dietary supplement, but you need a balanced
diet more. You need the right amount of protein, carbs and fats. Help yourself
to nuts and dairy products. Protein is the key for muscle building; this will
help you gain weight.
How to gain weight: Healthy heart and weight gain diet
Add pistachios or roasted channa to your diet. Make them
your evening munchies, as they help you lower risk of heart disease. Other
snack ideas include whole wheat or multi grain bread/ soy sticks with hummus or
peanut butter. Opt for salsa dips and chutneys as they are high on fibre and
very healthy. How to Gain Weight: Increase liquid intake
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How to Gain Weight
Determine your Body Mass Index is t Fuel your body with six
meals daily
www.healthversuslife.co.za
If you want to gain weight, you need to build an appetite;
and while this might be a tad non-traditional, you can rely on wine as a hunger
stimulant. A small glass of wine before your evening meal will help you
appreciate your food a whole lot more. Also, avoid drinking water before meals
and in between meals, you don't want to ruin your appetite.
How to gain weight: Eat less
If you eat in between meals, cut it out. They say you should
eat three large meals or five to six small meals in a day. Eating less is more.
Choose food with nutritional calories and increase intake of starchy foods like
potatoes. Remember, the more junk food you eat, the more you deprive your body
of healthy nutrients. A thin person who gorges on junk food will suffer the
same unhealthy consequences as an obese person with poor eating habits.
How to gain weight: Indulge the right way
Often times, well meaning folks will tell you to eat cakes
and other sugar-heavy desserts in order to help you gain weight. While normally
this strategy works perfectly for some, for others it could just lead to
visceral fat - a state of being skinny fat. Skinny fat essentially means that a
person appears skinny on the outside, but has fat accumulated in the wrong
places (around vital organs) on the inside. Besides, sugar-heavy foods deplete
your body of whatever little nutrients it might be getting from other foods.
How to gain weight: Eat lots and lots of healthy vegetables
and meat
You are going to have to eat far more than before if you
want to gain weight. Since body composition is 80% diet, you are going to have
to stuff yourself. You need to provide lots and lots of proteins for those
hormones to synthesize.
How to gain weight: Eat healthy fats
Eat plenty of healthy fats. Eat your egg yolks, meat with
animal fat, coconut oil, and other healthy fats. Increase caloric intake - of
the healthy kind ofcourse. So those bananas count well here.
How to gain weight: Increase protein intake
Never let your protein intake go lower than 1g/lb of body
weight when you are aiming to add long-term muscle. It's the building block of
muscle, and your body is going to be starving for it.
How to gain weight: Foods that help you gain weight
Whole eggs: It is economical and loaded with protein,
vitamins A,D, E and good cholesterol.
Butter: Butter is linked with long term weight gain. Intake
of butter should be in moderation, as regular consumption of butter is bad for
your heart.
Tuna: The vital fatty acids in tuna contain a host of
healthy fats, which not only aid in weight gain but also help in maintaining
physical well-being.
Natural fruit juice: A healthy and nutritious way to gain
some pounds, sip 100-per cent fruit juice that's full of sugar and added
nutrients.
Whole wheat bread: You can eat healthy and pack on pounds at
the same time by eating whole wheat bread which accounts for approximately 69
calories per slice.
How to gain weight: Food rich in good calories
Peanut butter - Spread - soft, salty peanut butter on bread.
It gives you approximately 192 calories plus it is extra high in protein.
Energy bars - It is loaded with good-for-you nuts and oats.
One bowl packs around 500 calories, which is healthy as well as yummy for
breakfast.
Cheese - One serving of cheddar cheese packs a good 69
calories. Cheese is concentrated milk, so it is high in protein and calcium,
fat, cholesterol and cheese calories.
Oil - Adding extra fat to your food is an easy way to add
calories, choose olive oil, canola oil, etc. which is good for your health and
will add those much needed calories too.
Banana - One banana contains approximately 100 calories. Not
only are bananas rich in carbs and nutritious, they're also great for workout
fuel.
How to gain weight: Daily tips to gain weight
Include three- four servings of fruits and vegetables to
your daily diet. It is best to consume fruits in their natural form to get all
the nutrients.
Make sure you get enough rest.
Instead of stocking up on chocolate as glucose boosters, try
high-fibre, low sugar oat bars. These take care of your cravings.
Oats: A bowl of oatmeal is the perfect nutritious breakfast.
It is high in fiber, and it also provides the body with vital nutrients.
Yogurt: The healthy fruit-flavored, fatless yogurt can give
you as much as 118 calories. Include it in your daily diet for quick weight
gain.
How to gain weight: Dietary supplements for gaining weight
Supplements should be taken only in consultation with a
doctor/ dietician, only if required in case of nutrient deficiencies. How your
body processes these supplements depends on what your body's needs are. The
supplements that are usually associated with weight gain needs are usually
carb-enriched supplements.
The same thumb-rule of focusing on your body's needs before
buying supplements, applies to vitamin and mineral supplements as well. Excess
of multivitamins can cause hypervitaminosis leading to various problems as
diarrhoea, vomiting etc.
How to gain weight: Food habits that help you gain weight
Chew the food properly to improve digestion. Avoid excessive
intake of beverages such as coffee and tea immediately after meals, as this
hinders the absorption of minerals like iron. Keep a track of your weight gain
as this is essential; it is healthy to increase approximately 5 to 6 kgs weight
per month.
Cook smartly, using a wide variety of food choices that are
beneficial for health. Use a variety of fruits and vegetables to make salads,
and rely on healthy appetisers (ex: Amla pudina chutney).
How to gain weight: Unhealthy habits for gaining unhealthy
weight
- Lack of sleep may be making you fat
- Eating in the car
- Eating in front of the TV
- Food rut - eating the same thing day in and day out
- Finishing everything on your plate and peer pressure
- "Coffee shopping" or for some of us it is the
"meet up for a drink"
How to gain weight: After gaining the right weight
The right combination of healthy food, exercise, right
breathing, rest and sleep go a long way in a happier and healthier you. Once
you've gained the right amount of weight that you desire to gain, you'll
realise that your naturally thin body will look far more toned and curved at
the right places, than you ever thought possible!
