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Weight and Watch
All this while we have heard people talk about weight loss, but never focused much on the other side of the coin - weight gain!
Weight gain, however easy it may sound, it actually isn't. In fact, weight loss is easier, at times, as it requires portion control, but weight gain requires a lot more efforts in terms of eating and is also a slower process than weight loss. You can lose up to 1 kg/week but adding 1kg/week may be tedious. So how can you assure a healthy weight gain?
- Start with exercise
Yes, it may sound weird, but to gain weight, exercise in a must. One needs to do weight-lifting to increase muscle mass. 4-5 times of 1-hour weight training per week is necessary. The intensity depends on your capacity.
- Include more calories than you spend
You may need to find out your BMR or daily calorie intake with the help of your gym or dietician. Once you know your daily intake, add 500 calories to it by including high calorie foods like nuts, milkshakes, granola bars etc.
- Include good carbs
Make sure to have high carb foods like bananas, potatoes, rice, mangoes, whole grains, fruits etc. This helps to increase weight in a healthy manner. Avoid sugar, sweets and chocolates as they are junk and not the correct way to put on weight.
- Include protein rich foods
Like eggs, chicken, fish, sprouts, milk, curds, paneer, soya, tofu etc., proteins are required to increase muscle mass especially after a weight training session. This helps increase weight in a healthy way.
- Avoid fats
Include good fats in the diet through nuts (cashews, pistas, almonds, walnuts), seeds (flaxseeds, sunflower, pumpkin), peanuts, peanut butter etc. Olive oil is a healthier option. Avoid butters, margarines, ghee in excess and fried foods like vada pav, burgers, pizzas are they are loaded with calories but will only increase body fat and not muscle mass. In this way, you will only lose health.
- Eat more than your appetite
Since you need to include more calories in your diet, you need to eat a bit more than your appetite. Include one extra roti, an additional cup of rice, 1 extra banana etc., in your diet.
- Choose a healthy beverage
Drink fruit juices, buttermilk, lassi, milkshakes etc. Avoid soda, colas, and aerated drinks as they are filled with preservatives. You can also opt for a weight gainer available in the market to help you gain weight.
Remember, weight gain, as well as weight loss, are very essential to your health. Gaining weight shouldn't be held as a precursor to growing fat, provided your body-mass ratio is kept under check. After all, staying in shape does not mean looking like a size-zero model.
Stay healthy, stay wise.