In order to gain weight, you must take in more calories than you burn. Being underweight is probably not as much of a epidemic to be overweight or maybe even obese, however health risks are equally as great to the individual affected. Not weighing the correct weight as required by your their age, gender, as well as height can pose its own set of health problems. For example, a vulnerable immune system, loss of bone density/bone mass and fatigue, together with anxiety. Putting on weight in a healthy, steady manner can alleviate many of those issues and assist in developing a healthy and stronger human body. This entails a disciplined approach that involves eating the best of foods not to mention exercise that concentrate on muscle abdominal muscles.
In order to gain one pound weekly, you must consume 500 to 1000 extra calories on a daily basis. Use an online calorie tracker/calculator to figure out how much your current daily calorie requirement is for your age, height and gender, then add 500 to 1000 to that number. At the end of five weeks you should gain five extra pounds, at the end of ten weeks you should have gained ten extra pounds and so forth.
Eat healthy foods such as ghee, seeds, dried fruit, avocado, and olive oil (most oils have 120 calories per one tablespoon). Using olive oil is not only good for the heart, skin and health, it also helps you gain weight because just five table spoons of olive oil give you that extra 500 calories you need to gain one pound weekly. These foods are nutritious and packed with good calories Add these foods to your meals to increase your caloric intake.
Drink plenty of milk(milk that has not been homogenized is best because the butter fat is still rich), rice milk, organic fruit beverages fruit nectar and cheese. If you prefer, you can also choose low-fat milk. The calories are still present, however the natural butter fat of the milk will help you gain weight faster. Add powdered milk to suitable beverages, soups and baked goods.
Drink nutritious whole milk at each meal if you are able. Treat yourself every now and then with a milk shake made from ice cream, fresh strawberries or another fruit, cream and natural honey. You really don’t need meal replacement powders and shakes, you can gain all the weight you need just by increasing the calories you eat (not necessarily the amount of food-but the amount of calories). Treat yourself with a burger (that you make a home) and french fries every now and then. If you are a vegetarian, eat plenty of pasta, rice and potatoes. Make sure you balance these out with fruit, vegetables, grains and water so that you don’t get constipated.
Try lifting weights or getting involved in muscle toning and training. You want to make sure the weight you are gaining is not just stored at fat on the belly, hips and thighs. Try yoga, Pilates and light weight lifting to target all of your key muscle types to gain weight evenly. Try to incorporate an exercise regiment that you are comfortable with and that you can stick to.
Weigh yourself every week. Keep a journal of your weight gain and muscle toning progress. Adjust your calorie intake if you are not gaining enough weight but don’t go overboard. The safest amount of weight to lose is 1 to 2 pounds weekly, according to the Mayo Clinic and other respectable health establishments. So, you shouldn’t try to gain any more weight than that on a weekly basis either. So that’s between 500 calories and 1000 calories added to what you are supposed to be eating daily. Just remember, it isn’t that hard, condiments, juices, oils and butter and a score of other foods often pack a lot of calories in small bites. You just need to make sure you are choosing the healthier options.