Best way to gain weight easily

While obesity is a serious health problem, we must not forget a reasonable percentage of the population who are underweight. If a person is overweight there is a lot of hue and cry to reduce the excess weight, but if a person is underweight, people are not very worried. Instead people think an underweight person to be lucky as he / she can eat anything that is completely a wrong notion. Underweight is a condition in which the body weight is 10 -20% compared to the average expected for their height.

An individual underweight may address one or more of these problems

This results in decreased work efficiency, and lower productivity.

Underweight people are more prone to diseases as one lowers resistance to infection

Underweight during pregnancy increases the risk of complications and may also lead to the child being underweight may also increase the risk of mortality

Malnourished children have lowered resistance to infection and are more likely to die most common childhood diseases such as diarrheal diseases and respiratory infections.

There may be many reasons for being underweight. A person who has a higher metabolic rate than others (the metabolic rate is the amount of energy expended at rest or energy used by the organs in the body to operate them) would lose more calories than the average person with low metabolic rate. The eating habits of a person may also be a cause for being underweight, for example, if a person engaged in sports such as football consume food that is low in calories and the amount turns out to be underweight. Some other factors include medical conditions, such as fever, cancer, tuberculosis, where the appetite is poor and the energy requirements are greatly increased.

Whatever the risk, the best way to achieve your ideal weight is to follow a well balanced diet, with a certain amount of exercise. To gain weight does not mean that a person should eat foods high in fat to become fat, but weight gain in terms of muscles and tissues is the ideal and the right way. So you need to include protein, carbohydrates, fat and fiber in every meal you consume. Some bits of weight gain are the following:

From the breakfast is the most important meal of the day. Never skip breakfast. Good alternatives are cereals such as oatmeal with dried fruit and milk or eggs (boiled or as omelettes) with toast, cereal with milk or stuffed parathas with curd or idli / dosa with sambar vegetable curry or vegetables. Only fruit juice or toast the bread alone is not balanced and does not give you enough to sustain energy and protein for the day.

Both lunch and dinner must be balanced by including cereals such as rice, chapathi with a vegetable source like sabji, pulses like plain dhal / veg sambar or curries like Rajma, chickpea accompanied by curd / buttermilk and salad vegetables, including cabbage well .

For non-vegetarians, eggs, chicken and fish are a good option to increase the protein content of the diet. Together with three main meals, healthy snacks in between, fresh fruit such as bananas and dried fruit also as nuts, raisins, cashews, you can also include sandwiches, fresh juices, smoothies, soups and so on.

Also ensure that you drink about 8-10 glasses of water daily to keep you well hydrated and also help to stimulate your appetite. Please note that changes in diet must be gradual, if you are not accustomed to having snacks in - between, start with a small amount and slowly increase the amount of food at each meal. Along with the diet is also required to include the exercise for at least 20 minutes every day, which will help to stimulate the appetite and also help build muscle mass or help tone the muscles.

Remember, changes in the weight and shape of the body require time. Be consistent and regular with diet and exercise and this will definitely help you reach your goal. If you are underweight, consult a physician and dietitian before going for any weight gain program. If you want more personalized dietary advice from a dietitian on weight gain you can chat with us online and get more tips .......