It is a common fad in our world of today to find people with issues concerning the excess ponds looking for ways to get rid of them. It is therefore something strange to say we are looking for solutions on the issues that has to do with adding weight since the majority are looking for ways of getting rid of the excess weight.
However, just as there are issues relating to excess weight gain, there are also issues relating to people indeed of extra ponds to function effectively. If you are underweight, it can be as damaging as being overweight. You need a certain amount of fat in your body for you to function effectively.
Being underweight can be due to one’s lifestyle; sickness or genetics. If you are in that category, these are some of the things recommended for you to gain that extra ponds needed to function properly well:
1. MENTALLY PREPARE YOUR MIND
If you belief you can, then you can achieve it. The first and very vital tool you need is self belief. Set your mind on the goal. You must be prepared for the challenges since it will involve some dietary changes.
2. REALISTIC GOALS
You have to set realistic goals from the onset. Your goal should be the slow and steady type; it should not be more than 0.5kg per week at the maximum. Anything more can be counterproductive. Quick weight gain might bring dire consequences.
3. DISTANCE YOURSELF FROM JUNK FOODS
Just as this type lead most people to excess gain, so also it can lead to underweight. This category of foods can open the doors of disease unto your body which in turn reflects into weight loss.
4. HAVE A MEAL PLAN
Set out a meal schedule which you will clinically stick with during the process of your gaining back the lost weight. Prepare a time table which will be your eating schedule that you are going to stick with for a long time for you to get the desired results.
5. UNDERSTAND YOUR BODY
There is a particular weight meant for your body to function effectively. You cannot decide on your own the weight you desire for yourself. Get the understanding of your weight from your general practitioner and based on that, you can then decide on the appropriate line of actions.
Rest is very important for your body. Weight loss in some people is due to insufficient sleep-insomnia. Have a good night’s sleep and you would have clearly overcome the incidence of stress and anxiety.
7. RATE OF WORKOUTS
If you are after weight gain, then you should check your rate of workouts. It is rather stressful for your condition- far from being beneficial. A workout of three times a week is overkill; your body needs a break to rest.
8. MUSCLE BUILDING EXERCISE
This should focus in the main on adding weight instead of focusing on doing lots of reps. When you are doing reps, the emphasis should be on small weights.
9. REDUCE CARDIO
For you to get that weight that you have targeted, then you should focus on building your muscles. Do less of cardio; in fact, take a break from cardio.
10. THE PLACE OF TREATMENT
The solution in some cases lies in you having a one on with your physician. Let him/her examine you both physically and mentally and their verdict may proffer solutions to your underweight.
11. CELEBRATE YOURSELF
As results begin to show on your way to gaining the desired extra weight, then look back and celebrate yourself! Blow the trumpet by yourself; give yourself a treat.
12. EAT REGULAR MEALS
What is referred to as regular meal here is three square meals. It is not necessarily too much, but just enough to keep you going three times on a regular basis. Do not skip meals if you want results on your goal of weight gain.
13. THE PLACE OF GOOD HEALTHY CARBS
This is a secret weapon used by experts in weight gain. Eat good healthy carbs and you are on your way to achieving that weight that you have set your sights on.
14. EXTRA LEAN PROTEIN
Add this to your plate. It is a supper fast way of gaining that extra weight without stressing your lifestyle; you will cheaply get a daily addition of 200 calories per day.
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15. A GLASS OF RED WINE
Drink a glass as a matter of compulsion before dinner. Studies have shown that this increases appetite in people- good for people battling with stress.
16. 200-300 CALORIES MORE
You burn calories due to metabolism on a daily basis. To be on the safe side therefore, you should cultivate the habit of taking at least 200-300 calories on a daily basis.
17. TAKE A LITTLE WALK BEFORE EATING
You need it to stimulate your appetite. This short module of exercise is needed; you will not burn the essential calories by doing this.
18. SNACKS BETWEEN MEALS
There is no harm in adding two or three mini meals per day. However, make sure they are meals that are of high-calorie, nutrient-dense foods.
19. DRINK SOME CALORIES
They come in delicious variants; you need a sip of them during the course of the day. It is a way forward to gaining that desired weight.
20. WHEY PROTEIN
Add them to any of your drinks. It helps in your muscle build up; adds calories to your body as well as needed protein by your body.
Resist the intake of water before or during your meal. Water is best drank after your meal.
22. YOUR BREAKFAST IS A MUST
You must not skip your breakfast for any reason if you really want to achieve that extra weight in the long run.
23. NUT BUTTERS
They are a large family and they are highly useful towards achieving your set goals and objectives. Good examples include: Peanut butters, almond butters and walnut butters.
24. FATTY FISH
Salmon, tuna, sardines and trout are worthy examples of fatty fish. They all contain healthy Omega-3 fats that are good for your goal of achieving that extra weight.
The above tips are enough to take you to the desired level of getting that needed healthy weight.