If you feel you are too thin in some areas and would like to fill out a little bit more, eating cake and doughnuts is not the right way to go about doing this. There are healthy and safe ways to gain the right kind of weight and muscle.
Believe it or not, exercising is an important part of gaining weight. The key is to exercise in the right way.
Running will make you lose too much weight too quickly, as all you are doing is constantly burning calories. Riding a stationary bike is a good way to tone and build your muscles, without burning too many calories.
People can be underweight for a variety of reasons. It can come through heredity, physical illness, an eating disorder, or a simple lack of nutrition.
Many older people have trouble preparing food, and are prone to excess weight loss due to this. Then there are others who lose their appetite, or may be experience a change in metabolism.
Depression, stress, and side effects from drugs can be a factor as well. No matter the reason, you can combat this through healthy exercise and plenty of good meal planning.
Have meals with the right balance of proteins, carbohydrates, and the right kinds of fat, such as unsaturated and monounsaturated fats, olive oil, canola oil, pistachios, almonds, and walnuts. Having a meal which is balanced with sixty to seventy percent carbohydrates, ten to fifteen percent protein, and a small amount of fat will keep you in the right ratio range.
The USDA suggests that you eat six to eleven servings of foods from the bread and cereal group. At least three of those servings should be from one hundred percent whole grain products.
Whole grains are a great source of fiber and nutrients. Try to pack more nutritious calories in each serving.
For example, you may add grated cooked eggs to mashed potatoes, ground chicken to soups and gravies, cheese in casseroles, and more. Get creative with your proteins.
Eat starchy vegetables such as potatoes and corn more often. You do not want to avoid healthy green vegetables like green beans and asparagus just because they are low in calories.
Part of gaining weight is keeping your nutrition levels high as well, which these green vegetables contain. You can add healthy calories to these vegetables by topping them with nutritious foods like olive oil, almonds, and shredded cheese.
In addition to vegetables, fruits are packed with vitamins that will boost your health. For example, instead of drinking sodas that are bad for you, enjoy orange juice or other fruit juices.
If you do this, you will get the calories you need, plus many vitamins that soda does not have. Snack on fresh fruits any time of day to increase your calorie intake.
If you get too full too fast, try having more high-calorie foods or slices of foods as opposed to consuming the whole thing. For example, eat raisins instead of grapes, granola instead of cereal, and fruit slices instead of the whole fruit.
Being careful to maintain balance, you may want to add in good fat sources to meals such as nuts, avocado, olives, and fatty fish. Try to add powdered milk to soups and sauces, to offer calories and protein.
Pick dried fruits or juices as healthy higher calorie snacks. When you want a treat, do not reach for the doughnut.
Pick dark chocolate as a treat. Dark chocolate has antioxidants that other desserts do not have.
Avoid foods that contain large amounts of saturated fats and trans-fats. If you want to reduce your risk of heart disease and cancer, reduce your intake of red meat, processed lunch meats, hot dogs and sausage.
Avoid fried foods. Fried foods are sources of trans-fats, and not a healthy way to get the calories you need.
Drink your beverages a half hour before and after your meal. Do not add non-nutritious junk foods to your diet.
Junk foods may have lots of sugar and unhealthy fats that add the calories you may want, but they do not have much to offer nutritionally. Make sure you eat foods that have good nutritional value along with those extra calories.
Author Resource:-
Ronald Pedactor is a fitness trainer. He has been coaching athletes for more then 20 years. He recommends the bestElliptical Bikes to achieve your highest biking performance.
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