Haw can i gain weight?
Question:
Answers:
To focus on gaining weight you should do the following:
Increase dietary protein to 1.2-1.6 g per kg of body weight, and this should NOT come from supplements or protein shakes but from actual food because protein is absorbed much better if you gain it from food instead of shakes or supplements.
You should gain no more than 2 lb a week.
Your daily caloric intake should exceed caloric needs by only 400-500 calories a day.
A positive energy balance of 2800 to 3500 calories is needed to gain 1 lb. of muscle tissue.
Weight gain should be due to increased fat free mass rather than from fat mass.
You should eat 3 meals a day and 2 to 3 healthy snacks such as dried fruits, nuts, and seeds.
Protein powders are no more effective than natural protein sources such as lean meats, skim milk, and egg whites.
Protein and amino acid supplements do NOT promote muscle growth.
Vitamin B12, boron, and chromium supplementation does not increase muscle mass.
Also consider the following for a proper diet:
You have to make sure that you eat right and that means following the food guide pyramid.
Here are some ways to change the way you eat:
Always follow the food guide pyramid with focus on fruits and vegetables and lean meat such as chicken or fish.
Make sure you get enough fiber and water in your diet. You should get 20-30 grams of fiber every day along with plenty of water. You can go to http://preventdisease.com/home/tips65.shtml to learn more about fiber and tips on how to get more in your diet. You should drink a total of 8 eight-ounce glasses of water a day at least. This is different for everyone, but you should be able to figure out about how much water you need a day. You can go to
http://preventdisease.com/news/articles/how_much_water.shtml to learn more about how much water you should drink.
Get your carbs from complex carbohydrates (pasta, rice, grains, cereals, potatoes, dried beans and peas) that contain whole wheat. When you buy something such as bread make sure the first ingredient is whole wheat and does not contain the word enriched. You can learn more about carbohydrates at the following website.
http://www.preventdisease.com/fitness/weightloss/articles/carbs.html
You can also learn how to choose healthy breakfast cereals at the following website
http://www.drmirkin.com/nutrition/N180.htm
Learn what serving sizes are and how to properly use them. This is very important because the average American consumes way too much and it is because serving sizes are out of control.
Even when you go out to eat or to fast food places you can eat healthy. Choose low fat or low calorie food items such as a salad ( fat-free cheese and dressing), grilled chicken sandwich, etc. When you go out to eat you can also split an entree with someone or ask them to put half in a to-go box in the back before they even bring it to you.
Always eat breakfast and never skip any meals. I have also done research on this and this helps to keep your metabolism up and makes sure you do not overeat, among many other things. Try for 3 meals a day with 2 snacks.
Try as much as you can to stay away from saturated and trans fat because they are both bad for you and should be consumed as little as possible. Mono and polyunsaturated fats or good for you but fat should only make up 25-35% of total calories. If the food label ingredient list contains "partially hydrogenated" that means it contains trans fat and should be avoided when possible. The following website offers a plan to follow to help fight fat
http://msn.prevention.com/article/0,5778,s2-4-60-105-1138-1,00.html
Watch out for your caffeine intake, you can find how much caffeine is in certain things at the following website.
http://health.yahoo.com/topic/nutrition/foods/article/mayoclinic/CE619C35-D037-4016-A9CBEA9A3ECBCEB6
The following website also has a list of the 29 healthiest foods or “power” foods and why they are so
http://www.bellybytes.com/articles/29foods.shtml
There is a formula you can use to calculate an estimate of how many calories you would need to eat every day to either maintain your current weight or to gain weight based on different factors.
You can go to this website to calculate an estimate of your total daily energy requirement from your BMR+AMR.
http://www.preventdisease.com/healthtools/articles/bmr.html
Here is a helpful website to understand how to manage your metabolism
http://preventdisease.com/home/weeklywellness163.shtml
Also here is a helpful website to find out what nutrients a food contains
http://www.nal.usda.gov/fnic/foodcomp/search/
Here are some other websites to help you understand how to eat healthier
http://www.preventdisease.com/fitness/nutrition/articles/healthyeating.html
http://www.preventdisease.com/fitness/weightloss/articles/management.html
http://www.mypyramid.gov is a great website to use to keep an online track of calories and many other things. It is free and also provides you with additional information to help you.
I have a powerpoint presentation on several of the fad diets that people are on today if you would like to contact me for it.
I also have a powerpoint presentation on the importance of breakfast if you would like more information on that also.
Other Answers:
yes ye it would work
works better if you skip the exercise honey
i dont think that would work. i suggest to consult a doc. that would be the best thing to do if you want real answer. different people have different ways to gain weight.
i don't think that easy.. unless your body works easily. i had a hard time gainining much weight.. until i gave birth to my 2nd baby,but really don't gain much. Before pregnant 45kg, after given birth, 49kg.
One fastest way is to eat a lot of starchy food, such potatoes, rice, cakes and cheese, lots of cheeses.
When I was younger I used to be very thin too. I used to buy jars of malt and eat that, it is not only DELICIOUS, but it is also very good for you. Chocolate and cream cakes etc are not doing you any good and just clag up the arteries leading to your heart, which can give you a heart attack. Mars bars are good for you too but also make sure that you brush you teeth several times a day too.
Hope this is helpful.
To weigh more, you have to eat more calories than you burn. That means CALORIE INTAKE-CALORIES BURNED=? If the '?' is higher than zero, then you will gain weigh. Of course, I suggest you exercise along with a higher calorie diet. This means you gain muscle AND fat, meaning if you want to lose the fat, the muscle will still be there.
1.Have sleep for 8 hours.....
2. have sleep for 20-40 min.during a day.........
3.eat bananas...have cheese....have milk with more fat....
.4.do not worry....
5.enjoy.
6 be.eaty.i mean 4 to 5 times....
7.try for a month and u will get 2kg
8.but then do not try to loose it....lol.....lol
It is easy to know how to lose weight - media is stuffed with these kind of things. It is also easy to think that gaining weight would be the oposite around. If you eat what you should not eat when losing weight you'd gain weight.... Not smart
If you want to gain weight, you still has to think of what is healthy for you. + is: Eating more proteins like meat, fish, cheese, nuts. Watch out for butter and meat with lots of fat on it. Not healthy for heart. + is: Eating more fat like oils, nuts, cheese - again watch out for butter and the animal fats which is not good for heart. + is: Eating more carbs like salads, wholegrain bread, vegetables and fruits. Dark chocolate is fine, just dont stuff yourself with it.
When you eat to gain weight use oil to sprinkle over salad instead of vinegar, use different nuts to add taste (and calories), eat peanutbutter with selery for a snack instead of chocolate.
Good luck
exercise regularly for minimum 30 minutes.or go for mild walking.keep your mind and heart always happy.dont live alone.
take cashew, pistaw , badam .your stomach should be filled like this. 50% food.,25% water., remaining 25% free.
Just eat McDonalds for thirty days. Hey, It worked for that one guy! Although... he did almost die from it.
I'm just guessing that you want clean weight so stay away from the chocolate. Up your lean protien intake (chicken, turkey, fish) and you won't just gain weight, you'll tone up too. Just keep up the exercise.
why in the hell would u want to gain weight i would kill to be as skinny as those other guys and ur telling me u want to lose weight? get the **** out of here
Best of All,
Peter
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