Weight gain as a matter of health, how to achieve a healthy level and what to considerToday we see more people wanting to loose kilograms, though a group that wants to gain weight, also exists. In the US, the Centers for Disease Control and Prevention estimate 2% of the population to be part of this group. Being underweight, means having a body mass index below 18.5. To calculate this, you have to make the following operation: Current kilograms / (current height in mts)2 = Body mass index Women seem to be more times underweight than men. 4 times more, and it is more common to see it amoung young adults (18 to 24 years) and older adults (65 and over). If you're naturally thin and you'd like to have more kilograms and have trouble putting some on, despite having a full diet and a healthy lifestyle, you'll find some advice here. Some times being skinny is often caused by malnutrition. In countries such as US, is usually the result of an eating disorder, characterized by disturbances in the eating behavior and emotional components regarding food and more. The most common eating disorders are: anorexia and bulimia.
What strategies can help you to gain some kilograms?First thing, you don't have to worry on adding kilograms if you are healthy and feel good at your present weight. Though, if your physician has raised some advice about it because symptoms like the ones that follow, then, pay atention to your body: + Feeling tired in excess. + Unable to keep warm. + You are below 18.5 of body mass index. + (If you are a woman) Have missed three consecutive menstrual periods (and are not in menopause). In order to gain kilograms you will basically need to: 1. Make some physical activity. 2. Follow a high calorie diet. A great recommendation for physical activity for weight gaining will be strenght training, and it also helps your heart. Diet alone can bring you to your goal with the extra kilograms coming mostly from fat, which is good if you have a wasting disease, but if you are an athlete, it may impair your performance. Strenght training can help you raise some kilograms and get a healthy cardio Make diet planning easy according to your needs and interests Maybe you've been below your weight because you're too busy to make any physical activity or eat, but remember this will be an essential component to put on some kilos. If you eat just enough to fuel your activities, you will build muscle, but at the expense of body fat. If you eat more, you will be able to build muscle and also keep some fat, indispensable for helping to keep you warm, be able to produce hormones, absorb liposoluble vitamins, etc. If you want to build muscle you will need to eat 700-1,000 extra calories per day. Extra calories must come from high density caloric foods which are high in fat and contribute with a good amount of energy. If the fat is mostly unsaturated, the better, because it won't sturb your heart. Some examples of high density caloric foods are: + Peanut butter + Avocado + Olives + Whole wheat bread + Milkshakes + Flavored coffee drinks + Olive or canola oil + Toppings for salads or fruits + Soft or liquid margarine + Potatoes Expect also to feel full instead of the custome of eating small quantities. Your stomach will adapt gradually. Eat frequently. Spend time making foods apealing. Make some physical activity. Protein supplements can help speed the gain of weight, though be careful and ask a specialist in order to save your kidneys from any problem. Try to quit smoking because it depresses appetite and makes taste buds and olfactory organs less sensitive. You will feel better anyway. Ineffective or dangerous gimmicksBe aware of: + Amino acid pills. + Diet pills. + Energy increasers. + Expanding pills. + Glucomannan, bee pollen, spirulina. + Herbs such as fen-phen, ma huang, ephedrine, TRIAC and dieter's teas. + Hormones. + Laxatives. + Liposuction, lipectomy. + Massages, muscle stimulators. + Protein supplements. + Spa belts, rollers, saunas, whirlpools. + Thigh reducing creams. + Etc. Weight gain is for some interested but, loosing kilos is more common, find more Nutrition articles that will help you build a body that satisfies your needs Fitness Articles for all stages of life Delicious recipes to cook with your touch or with Grandma's special secrets Return to Lifetime Fitness Nutrition Homepage New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
