4 ways to gain weight

A very low body mass index can be due to many causes including genetic, developmental and hormonal disorders and other issues with absorbing nutrients in the body. A low body mass index may also be owing to a high metabolism rate. Here are a few healthy ways to gain weight according to different requirements:

Know your calorie needs

- Calculate your resting metabolic rate with the formula - RMR = 10* weight (kg) + 6.25* height (cm) - 5* age (yr) + x [For men; x=5, for women; x = -161] Your BMR tells you how much minimum calories you will burn if you rested an entire day.

- Account for your activity by using your RMR as BMR (Base metabolic rate) and calculate your daily calorie needs by the following formulae:

-BMR * 1.2 - If you are sedentary
-BMR * 1.375 - For light exercise
-BMR * 1.55 - Moderate activity
-BMR * 1.725 - High activity
-BMR * 1.9 - Intense activity

Diet to follow

- Gradually increase your calorie intake

- Eat healthy and timely

- Have a balanced diet with heavy foods like - starchy vegetables, dense fruits, added oils and creamy soups

- Have foods rich in protein, avoid watery fruits and veggies

- Avoid trans-fats

- Do not binge, pace yourself through your diet regime

- Have dietary supplements and protein shakes

Build muscle to increase body weight

- Include weight training in your daily regime

- Compensate for extra calorie lost in training

- Do not over do it, rest is equally important in building muscle

Things to remember

- Stop eating junk food, eat healthily

- Hydrate yourself well

- Rapid weight gain may cause stretch marks

- Be careful when choosing fatty foods as overindulging in them can lead to heart diseases and type 2 diabetes

- Overeating may cause bloating, stomach aches and cramps

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4 ways to gain weight

If you are looking to lose weight, it is of utmost importance to focus on your diet. Eating a balanced diet along with regular exercise is your key to losing weight. You need to focus on picking the right foods to lose weight.

Carbohydrates are classified into three types - simple carbohydrates, complex carbohydrates and fiber.

Simple carbohydrates consist of foods such as fruits and sugar. These foods should be consumed in limited amounts as they tend to spike your blood sugar levels. Excessive consumption of simple sugar ups your risk of diabetes and leads you to gain weight.

Complex carbohydrates are foods like whole grains, oats and millets that have a different digestive mechanism compared to simple carbohydrates. These foods are digested slowly and thus, the energy is released slowly into the bloodstream. This means that there is no blood sugar spike during the process of digestion. However, it is important that you should not consume these foods in excess. Overconsumption of these foods may lead to weight gain.

Fiber is a type of nutrient that is also known as roughage and it is present in vegetables and fruits. Fiber rich foods are cabbage, broccoli and carrots. Fiber helps in improving digestion as it adds bulk to your stool. The other important benefit of fiber is that it enhances your heart health by reducing bad cholesterol levels in the body. Fiber is helpful in weight loss as it improves satiety and promotes digestion.

Protein is another component that is emphasized on when you try losing weight. Good sources of protein are eggs, chicken, turkey and lentils. It helps in building muscle in the body, which in turn increases your metabolism rate, so that your overall calorie burn increases. It is recommended that you consume 1 g of protein per pound of body weight. Protein lets you hold on to your muscle mass which increases your lean muscle mass that burns fat.

Can Specific Proteins and Carbs Keep Weight Off?

Some new studies have shown that eating while you are walking can cause weight gain. The findings have said that while walking you tend to consume more food than when you are stagnant. However, not only walking but also while conversing with others or watching television increases your urge to consume more food.

The reasons for which you may consume more food while walking are:

If you sometimes eat on the go then you can consume more food later in the day. Because while eating we did not concentrate how much of amount we consumed.
One more reason of consuming much food can be that walking is one powerful distraction. As you do not completely concentrate on your food it falls into mindless eating.
Concentrating on your food is a significant part of enjoying your food and managing weight gain.
When you sit down and eat, you tend to focus on how much food you are taking in one bite, and chew properly. Nevertheless, when walking and eating none of these happens.
When you walk and eat, you do not pay attention to what you are eating. While on the go you just grab whatever food satiates your hunger and this leads to weight gain later.
There are also some simple steps to avoid over eating. They are:

Sit on a table and eat slowly.
Chew your food properly.
You should stop eating when you first start feeling that you are full.
Try to eat as many vegetables as you can and try to avoid junk foods.
Weight gain and obesity is also associated with our mind. When we start consuming food, our brain takes at least 20 minutes to connect to our stomach. So, eating slowly is a much needed for avoiding weight gain.

Can Walking While Eating Can Lead to Weight Gain?

Seldom you will come across a person who is satisfied with their body weight. While some people try everything under the sun to lose the extra and unwanted kilos, other pray for some healthy weight gain. There can be a plethora of factors responsible for the weight gain (unhealthy and sedentary lifestyle, overeating, or medical condition such as Hypothyroidism) and the weight loss (chronic illness, depression, parasitic or viral infections, to name a few). However, leaving the condition attended for too long will further complicate things.

Ayurveda for effective weight loss

As per Ayurveda, one of the underlying factors that result in excess body weight or obesity is an elevation of the Kapha Dosha and vice versa (obesity can also trigger a vitiation or an increase in the Kapha in the body).
Thus, to treat obesity and to facilitate a healthy weight loss, it is necessary to balance and pacify the Kapha.
Yoga and exercise, without any doubt, contribute significantly to the weight loss.
Be it the Surya Namaskar or Anulom Vilom, the yogas or pranayamas are powerful and helps to relax and calm the body (physical as well as mental). It also contributes significantly towards the detoxification process to ensure the body is free of the harmful Ama.
According to Ayurveda, the digestive capacity of the body is the most powerful in the period between 11am-2pm. Thus, Ayurveda suggests that the lunch should be your main meal
The dinner, on the other hand, should be light and preferably between 6pm-7pm.
Munching on snacks in between should, however, be avoided.
The diet should help to pacify the Kapha. Opt for light and warm foods.
Enrich the diet with foods such as asparagus, onion, carrots, celery, broccoli, spinach, winter squash, wheat bran, rice, quinoa, apples, pomegranate, cherry, berries, pears, figs, to name a few.
Keep the body hydrated and maintain a healthy sleep cycle.
Ayurveda for weight gain

Severe weight loss (underweight) is triggered by disorders that affect the Vata Dosha.
Pacifying the Vata Dosha can work wonders for a healthy weight gain.
The Ayurvedic approach includes switching over to a Vata pacifying diet along with exercise, yoga, meditation, healthy lifestyle practices, and a body detoxification.
If you want to gain weight, proper rest, a sound sleep (6-8 hours daily) and minimizing the physical, mental and emotional stress are a must.
A 15 minutes yoga, especially the Nadi Shodhana is known to have a soothing effect on the Vata Dosha. Practice the yoga daily without fail.
3 meals a day is also recommended for weight gain.
The diet should contain ghee and a variety of oils (olive oil, sesame oil, sunflower oil).
Warm, smooth, and oily foods are highly beneficial. Include berries, avocados, pistachios, dates, peach, banana, apples, beets, avocados, garlic, cilantro, pumpkin, onion, and carrots (cooked), wheat, rice, quinoa, oats, sesame seeds, pumpkin seeds, cheese, butter, buttermilk, yogurt, eggs, fish (salmon, tuna, sardines), meat (chicken, turkey, duck, beef).
Ayurveda suggests that the body should be well hydrated.


Weight Loss & Weight Gain - Know How Ayurvedic Tips Can Help!

Most people are highly bothered about being overweight, but nobody is bothered about underweight risks. The real fact is that both overweight and underweight conditions are extreme kinds of health conditions, and both are very much risky and can create innumerable health complications.

Being underweight is not only common among kids, but sometimes adults also become the victims of the same. Therefore, if you want to get complete freedom from the risks that are associated with being underweight, then you have to rely on homeopathic treatment.

Some of the homeopathic medicines for weight gain are:
If you think that only healthy eating is the only solution to improve your weight, then you are wrong. Rather you have to choose an option that can remove the trouble directly from within. In this case, you can discuss with your homeopathic doctor for possible medicines and ways which not only help you in increasing your weight, but your overall health condition can also be improved to a great extent.

1. Ignatia: Different kinds of eating disorders, especially bulimia and anorexia causing underweight troubles can be completely eliminated by this specific drug from the homeopathy world. Fear of increased weight can be removed, and you can lead a healthy lifestyle with the usage of this remedy in a consistent manner. On the other hand, emotional health can also be effectively stimulated so that you can think positive all the time. Excessive appetite suppression can be eliminated by Ignatia, and this is the reason it is now getting the highest recommendation for gaining of weight.

2. Lycopodium: Both adolescents and children who are suffering from underweight troubles for a long time are often recommended to use this homeopathic medicine for getting speedy results. Digestive health can be improved, and food habits can be corrected so that you can have sufficient food amounts, which are required for maintaining your health condition.

3. Alfalfa tonic: This homeopathic tonic has got innumerable benefits and this is why doctors are prescribing the same to underweight patients. Weight can be gained and appetite can be improved. Patients having balmia, nervous indigestion and malnutrition can be efficiently treated by means of this tonic, but in this case the tonic needs to be taken on a regular basis.

4. Sepia: Normal appetite can be easily restored by this medicine and thus you can have a balanced weight. Sometimes, hormonal imbalance causes appetite loss and this kind of unhealthy condition can be regulated by this medicine.

Homeopathic Remedies for Weight Gain Naturally

6 ways to gain weight most naturally

Most people these days want to lose weight in order to look slim, and as a result, they often miss out on essential nutrients and starve themselves, deteriorating their health. On the other hand, some people want to put on a few pounds to look and feel healthier or simply to bulk up. Gaining weight is not strenuous and can be achieved simply by reversing some essential dieting principles. Certain basic calculations and lifestyle changes can garner impressive results.

Here are 6 ways to gain weight healthily:

1. Eating 5 to 6 meals a day

In order to gain weight, start eating 5-6 meals a day by breaking them into parts. Eating a lot at once may cause indigestion if the body fails to absorb all nutrients. Eat in small amounts, even if you are not hungry and there will be an increase in appetite from day to day. The aim should be to have a generously portioned breakfast, lunch and dinner, as well as two to three snacks in between.

2. Start weight training

If you build your muscles through weight training, it will convert the extra weight into lean body mass and also stimulate your appetite. The extra muscle increases the rate of metabolism. When you start exercising you will often experience extreme muscle soreness but it goes away in 3-5 days.

3. Load up on protein

Besides weight training, a protein-rich diet can help you gain mass. Eating a meal heavy in protein shortly after finishing exercise can be highly effective in adding extra pounds to your body. However, a diet focused only on lean protein is not helpful. It is important to make sure that your diet has plenty of fat in it. Eat foods rich in protein like cheese, meat, eggs, etc to gain weight in a healthy manner.

4. Workout your entire body

A lot of people focus only on training the muscles on their arms, chest and shoulders and this is a grave error. Firstly, it will give you a disproportionate body; and it will make you prone to injuries. Therefore, it's important to work out the entire body for a complete and balanced look.

5. Drink your calories

To reach the calorie requirement only by eating may be tough. Drinking milk, milkshakes or protein shakes with little or no sugar can be an effective way to load up on the calorie requirements.

6. Be patient and believe in yourself

Gaining weight quickly in a healthy manner is unrealistic. Every body type is different and it takes months to gain weight. Living healthy by eating the right diet will increase your strength. It is also important to keep following the routine even if you don't see any gains.

Caution: junk food and fried foods must be avoided; although have a tendency to add more fat to your body but are very low in vitamins and minerals which are essentially required to keep you really fit.

If you would like to consult with me privately, please click on 'consult'.

Related Tip: The Most Powerful Way To Put On Weight - Snacking Right.

6 Ways to Gain Weight Most Naturally

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