Being too thin may increase a person's risk of dying from diseases such as heart failure and cancer. Elderly women who are underweight may become frail, which means they are more likely to suffer from osteoporosis and hip fractures. Being underweight may also increase a man's chance of erectile dysfunction.
Gain Weight With Healthy Calories, Protein Drinks, and Nutritional Supplements:
Adding at least 500 calories per day to a daily diet will result in better gains. For instance, if a person needs 1800 calories a day to maintain their current weight, they should try to consume 2300 calories daily. If they engage in any physical activity, they need to add more calories to account for the calories burned through that physical activity.
The basic principle of weight gain is simple: You need to consume more calories than you expend. Follow these 10 tips.
1. Eat more calories:
This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.
2. Eat larger portions and eat at least five meals a day.
Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
3.Eat Selectable foods :For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.
Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.
4.Increase your protein intake: Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.
5.Eat Snacks:Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.
6.Drink lots of Fluis:Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.
7.Intensify workouts:Aerobics are great, right? Not for weight gain!You need to exercise really hard and intensely to gain muscle mass.
8.Creatine?
Creatine supplements can help some athletes gain weight. It is not known if it is because it gives them spurts of energy or because it adds water weight.
More research is needed in this area before Creatine becomes that magic pill. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.
9.Heart Healthy Fats:It's obvious that you need fat in order to gain weight but make sure you go for heart-healthy fats like omega-3 fatty acids that are found in salmon, mackerel, tuna, walnuts and canola oil. Not only are these fats essential in gaining weight, they are also good for the body and helps you lower your risk for heart diseases and stroke.
10. Be consistent:It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results.
Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.
Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.
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