How To Put On Weight?

Brief Answer:
balanced diet with exercises

Detailed Answer:
Hi Mr XXXX

Greetings..... !!!

Lower body weight mostly associated with lack of muscles and in some cases the deficiency of certain important nutrients. The reasons of low body weight are many and ranges from genetics to lifestyle. It is therefore, very important for you to be careful, and eliminate all the possible reasons of lower body weight.

You may consider the following changes in your diet for healthy weight gain:

o     Divide your meals into smaller and frequent portions; this would enable the body to consume an adequate amount of calories and use them judiciously.

o     Include nuts and oil seeds in your daily diet. Nuts alone are good muscle building snacks. Rich in mono saturated fats, and even contain a healthy combination of protein and calories. For a better weight gain strategy, you can use peanut butter in different dishes.

o     Experiment with flax seeds, sunflower seeds, almonds, pistachios, and other nuts and seeds. These are rich in protein and calcium and are good snacking options.

o     Include protein sources like whole beans, legumes, vegetables like mushroom, soy and milk in daily diet, for building muscles, which is a healthy way for gaining weight.

o     Include starchy foods like potato, tapioca, sweet potato etc., as these would provide the additional calories, which are free and easily available. This helps in the protein sparing action, i.e. these foods support the proteins to do their primary work of building body muscles rather than providing the calories.

o     Drink plenty of water and other fluids like tender coconut water, fresh juices, fresh soups, lemon juice etc. but avoid taking the fluids immediately before or in between the meals, as this reduces the calorie intake.

o     Avoid the carbonated drinks like coke, Pepsi etc.

o     Avoid taking snacks immediately before or around the meal timings, as it affects the appetite hence the intake of food, resulting in unbalanced food intake.

o     Be Consistent as it takes time for the body to adjust and show the desired results.
o     Keep away from junk foods, as these often contain bad oils and very less nutrition.

As you would be adding extra calories and protein to the diet, it is very important that you do the exercises regularly. Regular exercising would ensure that protein is used for muscle development, instead of getting converted to fats. Simple resistant exercises like push ups, light weight etc would help. Avoid heavy cardio activities. You may take help from a professional fitness trainer to formulate the exercise pattern best suited to you.

Hope this helps.

Meenakshi

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Brief Answer:
Detailed answer below

Detailed Answer:
Hi,

Greetings...!!

Dividing the meals into smaller but frequent portions would help. Regular exercises and timely eating mostly helps. Simple tips to increase appetite are:

- increase activities, you may consider taking a short walk 20 minutes before meals.
- Avoid taking snacks and beverages immediately before or around the main meal timings.
- keep away from too oily or too spicy food, they cause a reduced secretion of digestive juices.
- Keep your favorite foods on everyday menu along with other foods to create a balanced intake.
- increase the flavor of food by adding healthy herbs like garlic, ginger, onion and light herbs.
- Avoid reading, studying, watching television or talking over phone, while eating. this would allow you to relish the food that you eat.

Further, staying away from anxiety and stress would improve appetite in general.


Hope I was able to satisfy your query.

Meenakshi

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Brief Answer:
Thanks

Detailed Answer:
Thanks ... Follow diet and healthy routine to stay fit.

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