Latest trends of the present generation has compelled us to think that losing weight is the only way to acquire health. Now this assumption has forced most of the people of our society to shed even the necessary body fat, thus becoming ‘skinny’.
Being skinny is not healthy. Going under-weight purposefully or being one naturally is not called fitness. Your body needs a fixed amount of fat, muscle, and nutrients to be fit. Processing of these necessary components needs the right selection of raw material. It is a common practice to use supplements for any kind of nutrient-deficiency which is not the right answer to have a healthy body.
Your body will give you maximum out-put in it’s ideal conditions among which, ideal body weight is one. Ideal body weight is specific with respect to the height of an individual, i.e., a 5’6″ tall adult should weigh from 52.2 – 70.3 kgs or an individual who is 5’8” in height should have a weight in the range of 55.4 – 74.5 kgs. If your weight does not fall into the ideal range, then either you are over-weight or under-weight which is not good in both cases. There are frequent suggestions and tips on how to lose weight the right way but the issue of how to gain weight healthily is rarely discussed.
The actual meaning of ‘healthily‘ gaining weight:
The first thing to keep in mind is to have a track of your weight. You should weigh yourself at regular intervals of time to have a proper record of your progress.
The second most important thing is to eat right. A vast majority of people think that they can gain weight by excessively eating fatty foods. However, this ‘shortcut’ of eating junk food only increases the fat content in the body which directly leads to obesity that is precisely known as ‘the mother for all diseases’.
Moreover, junk foods directly target some of the most sensitive brain centers that control and regulate appetite, hunger, and body fat. When people, who are prone to weight gain are affected in this way, they develop an intense physiological need to eat more calories that are hard to burn. They eventually lose self-control over their eating habit which eventually leads to obesity.
In contrast, gaining weight ‘healthily’ means to achieve muscle mass more but lesser fat.
Fix your eating disorders by taking help of the best psychiatrist in Karachi, Lahore or other main cities via Marham.pk. The strength of cognitive restraint (“willpower”) pales in comparison. This is one of the key reasons why junk foods, but not “real” foods, drive obesity… and perhaps other diseases as well. To maintain a proper body weight you would need to consult a good physician and a nutritionist as well. You can find the best general physician in Karachi and the best nutritionist in Lahore or any other main city of Pakistan via Marham.pk.
In contrast, gaining weight ‘healthily’ means to achieve muscle mass more but lesser fat.
1. Nutrient-Rich Food:
Choose foods that are rich in nutrients, for example, whole-grain breads, fruits and vegetables, lean meat, pulses, dairy products, pastas and cereals, and nuts and seeds.
2. Smoothies and Shakes:
Try smoothies and shakes made from fresh fruit. They have a high nutritional value.
3. High-Calorie Beverages:
Select fluids that are higher in calories with a meal or snack.
4. Snacks:
Eating healthy snacks other than the main meals of the day also helps to increase weight.
5. Treating Yourself:
Treat yourself occasionally with a slice of cake or an ice-cream, but be mindful of excess sugar and fat. Treats should be healthy with high nutritional value. Yogurt and granola bars are a good choice.
6. Exercise
Exercise, particularly strength training, helps you to gain weight by building up your muscles. Exercising also stimulates hunger.