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Friday, 8 March 2019

How to Gain Weight healthily and naturally without Stress


As they say, ‘one man’s meat is another man’s poison; and as my people will say too, ‘osondi, owendi’ – meaning that while a thing is a delight to some, the same is anguish to others. But that is just the irony of life. The issue of weight gain and weight reduction is just as applicable in regards to the aforementioned maxims. Just as so many are battling so hard – sweating it out and spending hard earned income trying to lose weight or shed excess fat, some are having nightmare - struggling in their desire to gain weight!

Looking to gain weight? It's very easy. (Photo: Google images)

First of all, there is what is called the Body Mass Index (BMI). This is a measure of someone's weight in relation to height, and the result is your normal/ healthy weight. To calculate your BMI in kilograms for instance, you should divide your weight (Kg) by your height (m). Example: 65kg/1.83m = 35.519; then divide your answer by your height again. Example: 35.519/1.83 = 19.41. Overweight is a BMI that is greater than 25 while obese is a BMI that is greater than 30. So, do you still want to lose weight? Do you still think you’re underweight since we are dealing with trying to gain weight here?

Katherine Zeratsky, R.D., L.D is a well known (registered) dietician nutritionist working with world renowned Mayo Clinic, USA. In approaching this issue she reminds us that many at times being slim (not underweight) can also actually be healthy too. But if your being underweight is as a result of poor nutrition or under nourishment, it then ought to be a real source of worry, or if you are pregnant or have some heath issues. Experienced nutritional health experts and dieticians or your doctor can actually help you to correct this situation and meet your objective in healthy weight gain.
(Photo: Google images)

If you’re underweight, experts all over the world are in agreement that the following approaches are required for you to put on weight in a very healthy manner:
Eat more (calories)
Eat more calories than your body actually burns, and eat frequently too.
Kris Gunnars, BSc, is a medical scientist as well nutrition researcher; he maintains that, “The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.” Eating more often in the day – say 4 to 6 bits of meals, experts say is ideal for you to achieve your ambition even faster.

(Photo: Google images)

Use more Proteins
Also, research has shown that eating a good enough amount of protein is highly necessary if you seriously want to put on weight.

Don’t drink before meals
For many people, drinking any kind of fluid or water just before eating can considerably reduce your appetite; this is rather recommended for those hoping to lose weight not you. For you trying to gain weight, abstain from drinking and better still, do it say about thirty minutes after meal. Yet, experts say there is nothing wrong with taking a little sip in between especially of higher calorie beverages.

(Photo: Google images)

Do exercise
Engaging in regular power exercises such as lifting (heavy) weights, etc will help you gain weight through improving your strength. Doing this ensures that the excess calories are directed to your muscles rather than just your fat cells. When you do exercise or strength training, your appetite will definitely be stimulated as well. Experts say this is actually one of the best ways to gain weight healthily and fast too.

Consume nutritious foods
In choosing your wholesome diet, take advantage of whole-grain breads, pastas and cereals. Also, eat plenty of fruits and vegetables; dairy products; lean protein sources; as well as the available variety of nuts and seeds.

You have arrived, baby (Photo: Google images)

Drink up smoothies and shakes
Instead of filling your stomach with soft drinks, coffee and other beverages which contain few calories with very low nutritional value, take smoothies or healthy shakes prepared with milk and fresh or frozen fruits. You may also wish to mix with it some nuts like groundnuts. Sometimes smoothies like this can be enough meal at a time.

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