I am 28 years old man, I wake up morning vary late and I sleep every evening time its good for health? If its not good for health tell me how can stop this? Tell me which food is healthy for a fat man? How can wake up early morning?

Dt. Jennifer DhuriDietitian/Nutritionist21yrs exp

93% (27584 ratings)

Ask Free Question

Hye, Thanks for the query. Firstly understand that weight gain is very dependent on genetics and metabolism along with your daily diet and exercise routine. It is important to know that just eating just two heavy meals a day will not help. Weight gain is all about taking more calories than you burn. Eating the right foods at the right time is very important. There is no one food that helps weight gain. Eat meals at frequent intervals. You need to eat at least 6 main and mid meals a day. Eat a mid meal between each main meal. Avoid junk foods. Include dairy, eggs, nuts, fruits, dry fruits, starchy vegetables, rice, bread, whole grain cereals, smoothies, masala milk, ghee, cream in your meals. Just eating sugary, sweet foods is not good. Try to have healthy deserts like kheer, chikki or lassi. Avoid alcohol and smoking. Exercise at least thrice a week. It helps development of muscle mass and improves appetite.� Even if you were to take just medicines or supplements they will not work in isolation. You need to have a calorie and nutrient dense meal and good exercise routine, it's crucial. Tips to sleep right Stick to a regular bedtime.�Go to sleep and get up at the same time each day, even on weekends. Your body will get used to the routine. Take a warm bath, before you are ready to go to bed. Take time to calm down�before you turn out the lights. Turn off your electronic devices and TV an hour before bed. You can read a book, listen to music -- whatever helps you unwind. Make the bedroom a sleep zone. If you're still awake 20 minutes after you hit the sack, get up. Get back in bed only when you feel tired enough. Train yourself to think of the bed as a place for sleeping only. Avoid afternoon naps.�If you sleep during the day, you're more likely to stay awake at night. Don't drink alcohol close to bedtime. Even small amounts can make it harder to stay asleep. It can make you wake up in the middle of the night when the effects of the booze have worn off. Drink less fluids at night.�Trips to the bathroom break up your sleep. Wear yourself out.�Exercise at regular times each day, but not within 3 hours of your bedtime. Get some sun.�Make an effort to get outside in the sunlight each day. It'll let your body know when it?s time to be awake, and when it?s not. 

1 person found this helpful