 |
|
Home >>
Ask a question >>
General Health & Fitness |
|
Healthy Weight Gain
My age is 46 running, weight is only 50 kgs, now, I want to go to abroad, how to increase my weight within one month
(31 Jan 2011)
|
|
|
Maintaining a healthy weight and physique is very important. It not only helps prevent numerous ailments and diseases but also makes us feel good and confident about ourselves. Being overweight is a more common problem than being underweight, but the latter is an equally serious problem.
An underweight person is exposed to various health risks and can experience problems such as weakening of the immune system, hair loss, bone and joint problems and many other complications. The first thing you need to determine is if you actually are underweight.
Technically, you are considered underweight only if your Body Mass Index (BMI) is below 18.5. BMI is the ratio of your weight with respect to your height. As you can see, your age is not the defining criterion. This is because different people are built differently. Therefore the ratio of your weight with respect to your height is what matters. To calculate your BMI, divide your weight in kilos by the square of your height in meters. If the resultant is less than 18.5, then you are underweight and you need to learn how to increase your weight. So for your weight of 50 kg, you can maintain the BMI of 18.5 if your height is up to a maximum of 1.64 m or 5 ft 4 in. Of course this is only the minimum and it is always better to be on the safer side and have some healthy weight gain.
In order to increase your body weight, you need to follow some simple basic principles. It is important to take in more calories than you what you use up. Since you are wondering how to put on weight, here are some healthy weight gain tips for you:
- The first tip to increase weight is to increase your consumption of healthy foods. Follow healthier eating habits and be regular with our meals. Have 5 meals a day and always have your breakfast.
- You need to have healthy, weight gaining foods. Include meat, fish, eggs and dairy products in your diet. These are good foods to increase weight.
- A diet to increase weight will always contain a lot of proteins. Having proteins is a good way to gain weight and muscle. Protein rich foods like sprouts and pulses, beans and peas are good for the body. If you are wondering how to increase weight gain in children or infants, or looking for healthy ways to gain weight during your pregnancy, proteins are the answer. Proteins help in growth and the building of new muscle.
- Increase your calorie intake. For knowing how to increase or put on weight fast for men you need to calculate your calorie consumption. The average adult male requires 2500 calories a day. Of course, this number is a general one and different people have different calorific requirements depending on their age, lifestyle, climate and many other factors. Consuming extra calories everyday by snacking often is a good way to gain weight.
- You also need to increase your fluid intake. Along with other weight gaining healthy foods, you should also have a lot of nutrient supplying fluids. It is healthy to include fresh fruit juices and especially milk in your diet. Increasing your milk consumption helps healthy weight gain during pregnancy.
- Simply increasing your consumption is not going to be good enough. You also need to exercise. Regular exercise will help your body gain muscle mass. Try to follow a regular routine and intensify your work out gradually. Merely taking a walk is not going to help you gain weight. You need to do exercises like squats, pull ups, push ups, bench presses and so on. It is best to seek professional advice.
|
|
answered by G M on 31 Jan 2011, 11:52:19
|
|
|
|
Read more questions in General Health & Fitness
|
|
|
|
|
