How To Gain Weight

Being underweight could be a sign that you’re not eating enough, getting the nutrients your body needs, or that you could be ill. If you’re underweight your GP can help with helpful diet advice, as well as reviewing why you might be underweight.

How to gain weight healthily

The first step to finding out whether you are underweight is calculating your BMI (body max index), this takes into account your height and sex to determine whether you are a healthy weight. If you are underweight there are foods you can eat and diets you can follow to help you gain weight.

It’s important to make sure that you increase the calories you are eating. An average man needs 2,500kcals a day and an average woman needs 2000kcals a day, dependent on their activity levels, to maintain their weight. Making sure that you are eating more than the recommended amount will help you to gain weight, however, be sure to make sure those extra calories are coming from healthy sources. You should aim to gain weight gradually until you reach a healthy weight for your height or a weight that you are happy with.

Healthy food to gain weight

If you’re trying to gain weight eating foods that are healthy and high in energy will not only help you to put on weight but will also give your body the vitamins and minerals it needs to work properly. Foods high in protein and natural fats support the body’s natural repair and build functions, helping you to grow muscle and put on weight.

Reaching for cakes, biscuits, crisps or sugary drinks may make you gain weight quickly but in doing so you could be harming your health and increasing your risk of developing type 2 diabetes. Instead aim to eat regular meals and snacks throughout the day, choosing from the main food groups – fruits and vegetables, starchy carbohydrates, dairy or dairy alternatives, and protein.

Planning your meals in advance will help you to track the number of calories you are consuming as well as make sure you are enjoying a varied diet. You could get the whole family involved with everything from planning a weekly menu to preparing healthy snacks.

Have a look at our meal ideas for more inspiration:

Breakfast – Have porridge made with full-fat milk topped with berries, fruit, or raisins. Add a pinch of cinnamon for a sweet flavor or mix in mashed banana. Top wholemeal toast with scrambled, poached, or eggs fried in a small amount of sunflower oil.

Lunch – Choose a jacket potato with baked beans or tuna, add a sprinkling of cheese to up your calorie intake. Make sure to pair it with a salad or some fruit afterward to help you reach your 5 portions of fruit or veg goal.

Snacks – Cut up an apple and dip the pieces into peanut butter, or reach for a handful of unsalted nuts or dried fruit between your meals.

Dinner – Base your meals around starchy carbohydrates, for example, eat pasta with tomato sauce and chicken served with a salad, or steak, potato wedges, and vegetables.

How can I put on weight fast?

Ideally, you should aim to put on weight at a gradual pace, however, if you are looking for a way to boost your weight gain and see results quicker you could try to:

  • Eat more protein from sources such as lean meat, fish, beans, lentils, and eggs
  • Eat more often – snack on dried or fresh fruit, homemade popcorn, rice cakes, or boiled eggs
  • Increase your portion sizes – make sure you’re eating healthy balanced foods, including 5 portions of fruit or vegetables a day
  • Fill up on foods high in good fats – Crush avocado on toast, or sprinkle seeds onto salads to add extra calories to meals. Also, use full-fat milk in your tea or add cheese to your meals.

The key to weight gain is to make these food changes part of your lifestyle, rather than view it as a diet these changes are ones that you can keep up for life.

If you are looking to gain weight in muscle mass alongside exercise, there are protein shakes and supplements that may be able to help alongside a healthy lifestyle and protein rich diet.

How long does it take to put on weight?

If you’re underweight, it’s important to visit your GP before changing your diet to rule out any underlying health issues. The aim of any weight gain or weight loss program should be gradual improvements. In order to gain more weight, you need to create an energy surplus which for women involves eating more than 2000 calories a day and for men more than 2500. It’s healthy to expect a weight gain of 1-2 pounds per week when energy intake levels are increased by about 500 calories a day.

It’s important to keep these additional calories as healthy as possible. Try to avoid relying too heavily on foods high in saturated fat and sugar as these will harmfully impact your body, leaving you at risk of developing conditions such as high cholesterol or blood pressure.

What counts as my 5-a-day?

One portion of fruit should weigh around 80g, which is the same as half a large grapefruit or two satsumas. A portion of dried fruit should weigh 30g, as dried fruit is higher in natural sugars and denser in energy. Your morning glass of fruit juice will also count towards your 5-a-day as long as it is unsweetened 100% juice and measures no more than 150ml.

What determines my weight?

There are a number of factors that contribute towards your weight, for example:

  • Hereditary factors
  • Hormonal abnormalities
  • Lack of exercise
  • Diet
  • Lifestyle

Weight tends to be influenced by a combination of factors, for example working in an office and not getting enough exercise could cause you to gain weight.

Can you gain weight without eating dairy?

Yes, if you are lactose intolerant or have decided to cut out dairy from your diet for other reasons you can still put on weight. Dairy alternatives such as soy, nut, and oat milk as well as coconut milk or vegan cheese, eaten as part of a balanced diet will help you to gain weight.

Importance Of Balanced Diet In a Healthy Lifestyle

Importance Of Balanced Diet In a Healthy Lifestyle

Balanced Diet

The importance of a balanced diet can never be highlighted enough for maintaining a healthy lifestyle. A sound and safe, healthy lifestyle can be achieved by sustaining a well-balanced diet. While having a balanced diet, all the essential nutrients should be considered for administration as per body needs. Proper meal planning helps to achieve IBW i.e., Ideal Body Weight. This reduces the risk of developing chronic diseases such as cancer, hypertension, diabetes, and many other heart diseases.

Balanced Diet

 A diet that consists of all the essential nutrients that are needed by the body to function properly in an adequate amount is called a balanced diet. The significance of diet is in the intake of the correct amount of calories. The body gets complete nutrition when one consumes a wide variety of foods that are rich in nutrients such as fruits and vegetables, proteins, and whole grains.

Calories

Calories are defined as the indicator of the energy content of the food. Once we consume the food, those calories present in the food are utilized for our daily life working such as walking, thinking, or breathing. On average, an individual may need at least 2000 kilocalories a day to maintain their body weight. Calories are dependent upon factors such as:

  • Gender
  • Age
  • Physical activity

 

Individuals who are physically active need more calories per day than those who are less active. The Source of getting calories also holds importance. Consuming foods with empty calories, i.e. these are the foods having no nutritional value. Examples of such empty calorie foods are:

  • Sugar
  • Butter
  • Cookies
  • Cakes
  • Energy drinks
  • Ice cream
  • Pizza

 

Calculate Your Calories!

Importance Of A Balanced Diet

Healthy eating influences:

  • Feelings of greatness
  • More energy
  • Constantly improving health
  • Boosting mood

 

An individual’s overall health and wellbeing is associated with;

  1. Good nutrition
  2. Physical activity
  3. Healthy body weight

 

No one can deny the importance of a healthy diet in an individuals’ life. If one is not maintaining an adequate diet for a healthy body, he becomes prone to many infections, diseases, or even exhaustion. His immune system weakens. His overall health starts declining. The nutrients present in the body start depleting. It is even more important for children of growing age as they become stunted, show poor growth, and development, and many other problems. Physical activity reduces stress, pain, and depression. Regular exercise helps in preventing diseases such as:

  • Metabolic syndrome
  • Stroke
  • Hypertension
  • Arthritis
  • Anxiety
  • Diabetes

 

Are You Tired Of Obesity? Causes and Treatment!

What Falls Under A Balanced Diet

A balanced diet includes different food groups:

  • Vegetables:

leafy greens and starchy vegetables, legumes such as beans and peas, red and orange vegetables, and others such as eggplant

  • Fruits:

whole fruits, fresh or frozen fruits but not the canned ones that are dipped in syrup

  • Grains:

whole grains and refined grains. For example, quinoa, oats, brown rice, barley, and buckwheat

  • Protein:

lean beef and pork, chicken, fish, beans, peas, and legumes

  • Dairy products:

low-fat milk, yogurt, cottage cheese, and soy milk.

Food Selection

Calculate your calories on The Fitness

Food selection should be made from all the food groups in adequate amounts daily. All the foods of a food group provide similar macro and micro-nutrients. A balanced diet generally maintains the ratio of:

carbohydrates: 50-60%,

proteins: 10-12%,

and fats: 30%.

All body organs need adequate nutrition to work efficiently by consuming the correct amount of nutrients and also calories to maintain the ideal weight for a healthy lifestyle. A proper meal pattern includes a complete combination of:

  • food ingredients,
  • food items
  • and quantities

 

required for:

  • breakfast,
  • lunch,
  • snack
  • and dinner

 

for each specific age group.

How can THE FITNESS help you?

The Fitness provides you the platform you need to transform the picture you have of yourself in mind into a beautiful reality. We are Weight Management and Physiotherapy Centers in Reputable Health Institutes in Karachi, Pakistan since 2007. We provide Comprehensive Weight Management Plans and Fitness Care Solutions for Everyone with Losing or Maintaining the Desired Body Weight to Stay Fit and Maintain a Healthy Life StyleWe are determined to promote well-being with a modernized approach to comprehensive Mental and Physical Health.

FOR OBESITY, THEY OFFER SHAPER CAPSULES AND WEIGHT LOSS PLANS

SHAPER CAPSULES:

Shaper capsules provide means for natural weight loss. One important public concern regarding such capsules is their composition. However, capsules provided by THE FITNESS are effective, powerful, and completely natural having herbal and organic contents causing no harm to a normal body.

WEIGHT LOSS PLANS:

The prime benefit of weight loss plans is that they inculcate discipline in one’s life. They provide direction to a goal that seems impossible by sitting idle at home. Weight loss plans include not just the regular flexible schedule for diet intake but also easy to perform physical activities required to achieve the target level weight.

Are You Tired Of Obesity? Causes and Treatment

Are You Tired Of Obesity? Causes and Treatment

Obesity | The Fitness

After reading the word obesity, the first thing that comes to anyone’s mind is the consideration of one being obese himself or not? Being obese simply means being overweight which is synonymous with having body fat in amounts considered dangerous for normal bodily functioning.

There is a humongous list of bodily systems affected due to excess fat which forms occluding balls in vessels of almost every organ leading to permanent damage and loss of functioning. The loss of functions can range from simple lethargy and unhealthy body appearance to grave issues concerning the heart, brain, and kidneys.

The prevalence of Obesity is attributed mainly to the modern lifestyles which are sedentary, our usual diet which mainly includes the processed foods, easy accessibility, and affordability of fast-food chains, long working hours which force us to take quick meals from outside, our sheer ignorance about healthy life plans, a race like the transformation of life which has eliminated the concept of self-care and many more causes which blindly force us into the dangerous tunnel which has nothing but the darkness at the other corner.

How can you know that you are obese?

A simple solution to this problem is calculating your body mass index which is usually termed as BMI. You just need to know your height and weight for this accurately. You can then compute your BMI with the help of google or by consulting a fitness trainer. The normal range is from 18.5 to 24.5. Any number more than this making you land into a dangerous situation. Any wise person should consider it a red flag and start to think about taking adequate measures to bring the situation under control.

The pre-requisites for doing anything include one basic tool of willpower. Once you realize that health once gone can never be caught again, you will force yourself to do whatever it takes to stay well. The second component, as important as the willpower is a coordinated system for help.

How can THE FITNESS help you?

The Fitness provides you the platform you need to transform the picture you have of yourself in mind into a beautiful reality. We are Weight Management and Physiotherapy Centers in Reputable Health Institutes in Karachi, Pakistan since 2007. We provide Comprehensive Weight Management Plans and Fitness Care Solutions for Everyone with Losing or Maintaining the Desired Body Weight to Stay Fit and Maintain a Healthy Life StyleWe are determined to promote well-being with a modernized approach to comprehensive Mental and Physical Health.

FOR OBESITY, THEY OFFER SHAPER CAPSULES AND WEIGHT LOSS PLANS

SHAPER CAPSULES:

Shaper capsules provide means for natural weight loss. One important public concern regarding such capsules is their composition. However, capsules provided by THE FITNESS are effective, powerful, and completely natural having herbal and organic contents causing no harm to a normal body.

WEIGHT LOSS PLANS:

The prime benefit of weight loss plans is that they inculcate discipline in one’s life. They provide direction to a goal that seems impossible by sitting idle at home. Weight loss plans include not just the regular flexible schedule for diet intake but also easy to perform physical activities required to achieve the target level weight.