Saturday, May 9, 2020

Best foods for weight gain weight gain tips..

Weight Gain method

Best foods for weight gain weight gain tips

If you want to be healthy, then it is important to stay balanced. People whose weight is balanced according to their age and height, they enjoy a healthy life. Therefore, as much as necessary to reduce obesity, equally important is weight gain. Often people advise to reduce obesity, but no one talks about increasing weight. Not only do the underweight people look weak, but their personality also does not look attractive.

We will discuss this issue in this article of stylecrase. We have brought a weight gain diet chart for slim people, which they will follow to help them increase their weight. Apart from this, we will also give some other tips.

Best foods for weight gain weight gain tips

Some more tips to gain weight

1. Calorie

Body weight depends largely on calories. While fewer calories are needed to lose weight, more calories should be consumed to gain weight. If you are troubled by low weight, then you can take 2000-2200 calories regularly.

What to do :

  1. Include broccoli, cabbage, carrots, spinach, pumpkin and brinjal in your diet.
  2. Red meat can also benefit from being included in food. Keep in mind that do not eat it excessively, otherwise your cholesterol level may increase.
  3. Add a little olive oil to each salad you eat. This will not only increase the taste of the salad, but will also increase the amount of nutrients.
  4. Eating dairy products daily can also give you sufficient calories. You should always consume fat-rich milk and yogurt.

How beneficial:

Calories mean energy. When you eat calorie-rich food, the body becomes more active than before, the nervous system is also strong.

Note: Do not eat fast food in the name of increasing calories in food. It can cause harm rather than profit.

2. Increase the amount of food

If you increase your dose in balanced amounts, you can increase your weight. You should eat small amounts of six in a day instead of three and consume calorie-rich foods every time. Eating too much in one go can spoil your digestive system and you may fall prey to other diseases instead of gaining weight. Eating a little more frequently will also digest food and its effect will also be seen on the body.

What to do :

  1. You can eat breakfast by putting a bowl of fruit and bread on butter. If you do not like normal butter, you can replace it with peanut butter or paneer.
  2. Dry fruits, zucchini vegetables or cheese sandwiches can be eaten in snacks.
  3. If you like anything other than these, you can also consume them, but keep in mind that it should be healthy. Also, it should not be oily at all.

How beneficial:

By eating something for a while, energy remains in the body. This keeps you active at all times and can do your work with full potential. Eating too much in one go can make you feel lethargic and also cause stomach upset.

3. More Protein:

Along with calories, protein is also needed to gain weight. The body gets energy by consuming protein rich foods. In addition, the muscles are also strong, as weak muscles are not able to bear much weight.

What to do :

  1. Eggs, fish, chicken, lentils, sprouts and dairy products have been considered as major sources of protein.
  2. Excess oil is found in fish like tuna and mackerel and its intake helps in weight gain.

How beneficial:

Amino acids are found in proteins, which makes muscles strong. Therefore, protein-rich foods are essential for muscle and weight gain.

4. Healthy Fat

If you are wondering what fat is needed to gain weight, then you are wrong. It is also necessary for the body to consume a limited amount of fat. Healthy fats are needed for muscle growth and hormones such as testosterone. It also helps to increase the metabolic rate, which helps the body flush out bad fats and maintain good fats. Polyunsaturated and monounsaturated fats are considered good for health. You can get this kind of fat from nuts, green leafy vegetables, flaxseed oil, avocado oil and other seed oil. Also, tell you that omega-3 and omega-6 fatty acids are also needed for good health. So if you are thinking about gaining weight, do not ignore good fats.

5. Weight gain supplements

Some people are excessively weak. Such people are required to take nutritious foods and regular exercise as well as take weight gain supplements. Take these supplements only on the advice of your doctor. Only doctors can tell you what kind of supplements will be beneficial according to your health.

What to do :

  • A variety of protein shakes and supplements are available in the market. You can consume them by adding milk or smoothies. You should take these supplements only by asking a doctor, because not all supplements suit everyone. It is possible that some supplements spoil your health rather than improve it.

How beneficial:

Including supplements in your routine increases body mass index. Muscle also develops.

6. What to eat?

  1. Full fat milk
  2. Beans, lentils and other protein-rich substances
  3. Fruits and Vegetables
  4. Healthy Fat and Oil
  5. Grain
  6. Good and healthy sweet

7. Yoga

Yoga is the only cure for many problems. Yoga is helpful in reducing weight as well as weight gain. If you do yoga along with a diet chart for weight gain, you may benefit more. Yoga not only reduces stress, but also improves the energy levels in your body. Apart from this, yoga also improves the digestive system, which makes you feel hungry. Here we are telling some yogasanas, which can lead to weight gain.
  • Sarvangasana: This yogasana helps in controlling your weight according to your age and height.
  • Pawanmuktasana: By doing this, the digestive system is good, improves metabolism and gets rid of problems like gas, acidity and constipation. By ending all these problems you feel hungry.
  • Vajrasana: This yogasana also improves the digestive system. Whatever you eat and drink, it becomes easy to digest. Also, the muscles of the entire body, especially the legs and waist, are strong. This can be done for about 5 minutes after a meal.

8. Exercise to gain weight

By doing the exercise mentioned here, the muscles develop well. Keep in mind that you should do all these exercises under the supervision of a qualified instructor.
  • Twisted Crunch
  • Leg press
  • Leg extension
  • Leg curls
  • Arm curls
  • Sholder shrug
  • Seated dumbbell press
  • Triceps push down
  • Barbell Squat
  • Pull ups
  • Abs roller
  • Incline dumbbell press
  • Side lateral race
  • Dumbbell lugs
  • Weight Crunch

How beneficial:

These exercises are essential for healthy muscles. In addition, they also help in increasing body mass index. This causes your weight to increase gradually.

9. Keep records of food and drink

The way to lose weight, write in a notebook what they have to eat throughout the day and what exercises to do. Similarly, weight gainers should also do it. Write in the notebook every day what you ate throughout the day and at the end of the week note how much difference your weight has made. With this, you will have an idea that what you eat is affecting your weight. You will continue to gain weight by looking at this notebook.

10. Relieve stress

Stress is the root cause of more than half of the problems. When you are under stress, weight can be more or less. There may be other types of physical problems as well. So, if you are thinking of gaining weight, first try to get out of stress. To relieve stress, you can do meditation, dance or listen to a music of your choice.

11. get enough sleep

Of course, it is beneficial to eat healthy and balanced diet, regular exercise and yoga, and taking necessary supplements, but it is also necessary to sleep enough to give the body complete rest. Experts also say that it is necessary to sleep seven to eight hours per day to stay fit and fit. This eliminates tiredness of the day and your body gets ready to work with full energy the next day.

12. Motivate Yourself

There is no doubt that losing weight is difficult weight gain. Therefore, increase your diet and exercise as much as your body can bear. If you do more than your capacity, then there can be loss instead of profit. Also it is important for you to be patient, because it is good only if the weight increases gradually. According to experts, if you take the weight gain diet chart continuously for 30 days, then one and a half kg weight can be increased every month. If your weight increases more than that in a month, it can prove to be harmful for health. Keep in mind that every person's body and needs are different. Therefore, you should set your goal according to your health. Diet chart and rules may be different for women to gain weight.

Next we will talk about why we lose weight.

Know the reasons for losing weight

The normal weight of both women and men is scientifically determined according to their age and height. If the weight is 15-20 percent less than normal, you are considered underweight. We understand this with an example. Suppose a woman is between 26-30 and height is between 148-151 cm, then the weight should be around 47 kg. If the weight remains at 40 kg (15%) or 37 kg (20%), it will be said to weigh less. The BMI (body mass index) of a 47-year-old woman should be 20.6 kg / square meter. When weight loss occurs, BMI also begins to decrease.

At the same time, if the age of a man is between 25-50 and height is about 176 cm, then the normal weight should be around 70 kg. If the weight is 60 kg (15%) and 57 kg (20%), it will be considered underweight.

Come, now we know what causes weight loss.

1. Hyperthyroidism: There is a butterfly shaped gland in the throat, which is called thyroid. The hormones produced by this make the body parts function properly. In hyperthyroidism, excessive hormones are produced, due to which the level of metabolism begins to deteriorate, the heart does not function properly and the weight also starts to decrease.

2. Cancer: Weight loss occurs even when there is cancer. Also problems like tiredness, loss of appetite and nausea can occur.

3. TB: Weight loss is reduced rapidly even when caught by this disease. Also, cough, excess tiredness and night sweats, etc., can be faced. If you are constantly losing weight due to TB, you should immediately tell your doctor about it. The doctor will treat you accordingly.

4. HIV AIDS: People who suffer from HIV AIDS also lose weight gradually. Therefore, once it is confirmed, you should take medicines from time to time as per the doctor's advice. Along with this, necessary changes should be made in your lifestyle, so that your health remains healthy.

5. Kidney disease: When you feel that you are having urin again and again, but after coming from the restroom, you feel urine, then there may be a sign of kidney failure. This can cause problems such as loss of urine retention, nausea, vomiting, tiredness, strange taste in the mouth, rashes and itching on the skin and smell of ammonia in the breath. Apart from this, your appetite can also be reduced, which leads to weight loss.

6. Medicines: Some antibiotic medicines are such that work to reduce your appetite. When you feel hungry, you are not able to eat properly, due to which you do not get the necessary nutrients. Therefore, before taking any medicine, please ask your doctor once.

7. Imbalance in food: When you do not eat at a certain time and full of nutritious elements, you become prone to diseases like anorexia nervosa and bulimia nervosa. These are both eating disorders. The sufferer suffers from this fear of losing or gaining weight. Such people are always worried about their weight and think about deteriorating body size. In a way, we can say that it is also a disease associated with mental disorders.

8. Deficiency in enzymes: Digestive enzymes are extremely important for digestion and absorption of nutrients. Only with their help is physical development. When the internal walls of the stomach are not able to use the digestive enzyme properly, it increases the risk of losing weight.

9. Genetic: To some extent, family background may also be the cause of underweight. If your family has lost weight, then it can be guessed that you too have to suffer from this problem.

10. Bad liver: The body does not get the necessary nutrients when liver is bad. For this reason, weight loss also occurs. To avoid this problem, you should keep away from alcohol and cigarettes.

In the last part of the article, we are going to explain what health problems can happen if you lose weight.
Health problems due to weight loss

1. Weak immunity: Losing weight can lead to weakened immunity. If immunity does not work properly, you soon fall prey to other diseases. As soon as there is a slight change in the weather, the effect on health starts. Apart from this, there is also the possibility of dangerous diseases like cancer.

2. Anemia: Iron deficiency in the body can cause anemia. In such a situation, the underweight person often feels tired. He is not able to eat properly, due to which he does not get enough nutrients and the body lacks energy. As a result, the amount of blood in the body also starts to decrease and diseases like anemia take place in the body.

3. Fertility related problems: Low weight in women also affects fertility. This makes the menstrual cycle irregular and makes it difficult for a woman to conceive. If there is a pregnancy tax, there is a possibility of miscarriage. At the same time, underweight men may face sexual problems. At the time of sexual intercourse, they may have pain, low sperm quality and problems such as erectile dysfunction.

4. Weak bones: Both underweight women and men can face osteoporosis. This is due to changes in hormones and a decrease in vitamin-D and calcium. Osteoporosis is a bone disease, in which the chance of fracture increases manifold.

Weight gain is not a difficult task for skinny people. Just need, then set your goals and be patient to achieve it. Eat balanced and nutritious food and keep taking the necessary supplements on the advice of your doctor. This will not only increase your weight, but you will also be healthy. Also, exercise regularly. If you want to say or ask anything in this regard, you can write in the comment box below.

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