The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods. If you've recently lost weight without trying, you should see your health care provider. Feeling underweight? Here's how you can gain some extra kilos
Many think that increasing the intake of junk foods and greasy foods is the short cut to gain weight but it's surely not the right way as junk foods usually contain unhealthy trans fats or saturated fats. If you are are tired of the skinny built of your body, then read on to find out how to put on those extra kilos to get the perfect look.
The main goal is to increase your overall intake of calories every day, but it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat less often, increase your portion sizes or add more foods to each meal.
-Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.
-A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need.
-It may be easier to eat five or six smaller balanced meal per day rather than eating three large meals, especially if you are not used to eating much at one time.
-Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight.
-Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.
-Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.
-Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.
