How to Gain Weight

Reasons for being under weight

Proteins
Proteins

General reasons for being under weight can be as follows:-

  •     Inadequate feeding habits  Prolonged meal time gaps
  •   Poor selection of foods
  • Increased physical activity without increasing the food intake can lead to energy deficit, are a few of the major reasons for being underweight.

Clinical reasons for being under weight can be as follows:-

  •   Food mal-absorption due to prolonged illness
  •   Diseases such as tuberculosis, cancer etc
  • Hormonal imbalances (hyperthyroidism)
  •  Eating disorders such as anorexia nervosa or bulimia

Continue reading “How to Gain Weight”

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Weight Loss, Obesity and Weight Control Basics

Eat Healthy and Eat Less Food

Healthy Foods

Weight Loss or Weight Gain depends of on the balance of Calories that means sum of Calories In and Calories Out determines the Weight Gain or Weight Loss. Losing weight means Less Calories In and More calories out. If we eat more calories than we need, we gain weight. If we eat fewer calories than we use, we lose weight.  To lose weight there can be three ways:-

  • Eat Less Calories
  • Increase Physical Activity to Burn Calories
  • Combination of the Two

Approximately one pound equals 3,500 calories, in order to lose weight in a maintainable and healthy manner one need to deduct about 500 calories per day to lose about 1 pound per week. If one relies on food cuts, one may land various health problems; therefore, it is more feasible to use combination of exercise and diet control.

Physical Activity

Regular physical activity has numerous established benefits, for instance it helps control weight and blood pressure and diminish the risk for heart disease and stroke. All healthy grown-ups  should get at least 2.5 hours (150 minutes) of fair concentration of aerobic physical activity (e.g., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (e.g., jogging, running) every week.   Additionally, 2 or more days a week muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest shoulders, and arms). It helps to Lose Weight; helps Reduce Abdominal Fat and protect muscle during Weight Loss. Physical activity requirements for any entity for weight loss can vary, regular physical activity and a healthy eating plan are must to lose weight and maintain it. A good quality arrangement can include 30 to 60 minutes of fair intensity aerobic physical activity, like brisk walk, done nearly every day.

The chart beneath give you an idea about the estimated calories used up per hour by a person doing a particular activity.

Activity 100 Pounds 150 Pounds 200 Pounds
Bicycling, 6 mph 160 240 312
Bicycling, 12 mph 270 410 534
Jogging, 7 mph 610 920 1,230
Jumping rope 500 750 1,000
Running 5.5 mph 440 660 962
Running, 10 mph 850 1,280 1,664
Swimming, 25 yds/min 185 275 358
Swimming, 50 yds/min 325 500 650
Tennis, singles 265 400 535
Walking, 2 mph 160 240 312
Walking, 3 mph 210 320 416
Walking, 4.5 mph 295 440 572

Low Carb Diet – Emphasizes on Dietary Protein and Fat

What is Low Carb Diet

All foods are made up of Three Primary Macro Nutrients – Carbohydrates (or sugars), Proteins and Fats. Low carb implies that the percentage of carbohydrate (by calorie) is low . A Low Carb Diet limits Carbohydrates such as grains, starchy vegetables and fruit and emphasizes dietary protein and fat. Many types of Low-Carb Diets exist, each with varying restrictions on the types and amounts of carbohydrates you can eat. A Low-Carb Diet is generally used to lose weight. Some Low Carb Diet claim that they have health benefits beyond weight loss, such as reducing risk factors associated with heart disease, certain cancers, diabetes and metabolic syndrome.

Classification of Carbohydrates in Diet

Low Carb Food
Low Carb Foods
  • High Carb                            50-70%
  • Moderate Carb                   40-50%
  • Low Carb                             25-39%
  • Very Low Carb                    0-25%

However it is common to find that any diet less than 50-60% Carb Ratio is called a Low Carb Diet. Depending on one’s sensitivity to Carbohydrates, a Moderate Carb Ratio may be better than a High Carb Ratio.

  1. Watch “The Science of Low Carb” Video 
  2. Watch “The Truth about No Carb Diets” Video

Continue reading “Low Carb Diet – Emphasizes on Dietary Protein and Fat”

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