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This week's topic is all about HEALTH , FITNESS & NUTRITION
How to Plan to Gain Weight
Being underweight is rarer than being overweight, however it is nevertheless just as undesirable
and has many negative effects on our health including malnutrition which results in damaged skin, thinning hair and weak bones. At the same time it also means you have no fat stores so that the body can be forced to cannibalise itself by burning muscle tissue and even organs for energy. Being underweight is unattractive and makes you look bony and fragile and results in the loss of breasts and curves for women. Eventually if you continue to lose weight it can be a serious health risk and even leave you infertile.
As such then, just as you sometimes need to go on a diet, it is sometimes also necessary to go about purposefully gaining weight and purposefully consume more nutritious foods.
Gaining Weight Carefully
However, while it may sometimes be important to gain weight, it is just important that this is done in a gradual and controlled manner and you shouldn't really be adding more than 2-3lbs a week. If you do then your body will suddenly have to handle the increase in weight and this will mean that the heart needs to work much harder to pump blood around the body. The heart is a muscle so if you gradually increase your weight it will increase in strength as you do to cope with the new workload. However suddenly increasing your weight will mean that you end up shocking your heart with an increased work load that it is not able to cope with and this can result in heart attack or heart disease.
Counting Calories
To prevent this then you must not increase your caloric intake too greatly, but rather gradually increase the amount you eat. Calculate how many calories you currently eat on a daily basis and then aim to increase this number by around 250 additional calories (most foods will sell on them how many calories they include, and if they do not you can often get this information by looking online). Now be sure to constantly weigh yourself and you should find that you gradually begin to gain weight. Make sure to weigh yourself daily and this will give you 'biofeedback' to tell you whether your weight loss or weight gain is being effective. If you find you stop gaining weight, then you should add another 250 calories to your diet
.
Counting Calories More Accurately – Calculating Your BMR
While adding calories to your diet will help you to gain weight, if you want to go into the process in more detail then you should calculate your 'BMR'. BMR stands for 'Basal Metabolic Rate' and this is the minimum number of calories that your body needs to maintain its regular function. In other words, this is the number of calories that we use to breathe, to pump blood around our bodies, to maintain our immune system and to repair wounds. If you were to eat this exact number of calories and not exert yourself in any way, then consuming this number of calories would give us just enough to stay our exact weight and not burn fat or gain it.
This BMR is of course relative and is different for different people. Your current weight, your height, your gender and even your age all effect how hard your body has to work to maintain itself. Below is the equation you need to use to calculate a BMR...
To calculate your BMR:
Men: 655 + (4.3 x weight in lb) + (4.7 x height in inches) - (4.7 x age)
Women: 66 + (6.3 x weight in lb) + (12.9 x height in inches) - (6.8 x age)
Of course this BMR on its own is not enough to on its own tell you how many calories you need as you will need more if you exert yourself. In other words, if you only ate this number of calories that would still mean you lost weight because you would burn some of those calories off when you exercised. Taking this into account then add the following amount:
For sedentary people (occasional trips to the toilet): BMR x 20%
If you are lightly active (lots of vacuuming and walking to the shops): BMR x 30%
If you are moderately active (exercising most days a week): BMR x 40%
If you are very active (exercising on a daily basis for at least an hour): BMR x 50%
If you are intensely active (an athlete in training or a manual labourer): BMR x 60%
Now this number tells you how much you need to consume to stay your current weight. If you then increase this number by about 250, you will find you start to gradually and safely gain additional weight. Of course you can also gain weight by cutting your exercise out and keeping your caloric intake the same, but this is less preferable as exercising is very good for you and will help to maintain your health in a lot of other important ways.
Note: Bear in mind that as you lose weight you will need to recalculate your BMR.
Eating the Right Things
Now you know how to increase your weight gradually and safely, you need to know which calories to add. While fat will help you to gain weight, it is important that you don't just eat lots of extra fat if you want to gain weight safely and effectively as doing so will clog your arteries and veins with fatty deposits and increase your cholesterol and thereby risk heart disease or stroke. Likewise you should not just eat lots of sugary foods as though this will make you heavier, it will also increase your chances of developing diabetes as the insulin in your body is unable to cope with the vast amounts of glucose.
At the same time you will likely want to gain weight in a certain way – namely you will normally want to increase your muscle mass rather than just adding a large beer belly and this will be dictated by the kinds of food you eat.
To build muscle you need to increase your intake of protein, which will very rarely be stored as fat. That means eating lots more chicken and fish as well as occasionally red meats such as beef and pork. It is difficult to get the number of calories you need this way though so you should also increase your number of complex carbs which include things like pasta, bread and rice.
Weight Gainers
Weight gainers are supplements that you mix with milk or water in order to increase your caloric intake. At the same time as adding weight however, weight gainers will also be designed to give you the right blend of nutrients to strengthen your muscle and to ensure your extra calories are healthy and safe. These are a great purchase then for anyone looking to gain weight and will help you to quickly add weight in a desirable manner.
Source: Health Guidance
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