The prevalence of obesity and overweight problems in people is one of the tough health related challenges faced by many. More emphasis is been given on these people. People who are under weight are generally ignored. Being underweight is also a serious issue that should be equally considered about as overweight problems. Underweight issues can be because of eating disorders or any chronic disease. The problem of being underweight is generally associated with athletes who want to be more muscular, bigger and stronger. This problem is also commonly associated with elderly people who gradually lose taste and smell or are unable to prepare healthy meals. Underweight people can have an increased risk of getting heart failure and cancer. Elderly people who are underweight are more likely to be associated with osteoporosis. They can be deprived of doing strenuous work that requires lot of strength. They can get frequent fracture due to low bone density. Underweight males also have greater risk to get an erectile dysfunction problem.
Many people ask – How many calories should I eat to gain weight?
This article will give you some suggestions on what to eat to gain weight
- Eating junk and greasy foods with high calories is not a healthy way to gain weight. Though they have a lot of calories but they can increase the bad cholesterol level in your blood. This can lead to serious heart problems and you may end up at a hospital.
- Calories to gain weight should come from healthy foods which do not contain trans-fat or saturated fats. There are lots of high calorie fatty foods which can give you other health benefits other than gaining your desired weight.
- Healthy fats like Omega 3 fatty acids are good for you health. They are full of the neccessary calories to eat to gain weight. Walnuts, flax, salmon, tuna are rich sources of Omega 3 fatty acids. You can also have a lot of protein in your diet. Foods rich in protein include nuts, seeds, legumes, fish and lean meats.
- You can change your eating patterns in order to gain weight. Instead of eating three large meals you can have six smaller meals. You can also have some protein supplements in your diet. Protein supplements and powder can be consumed by adding only water or for flavor you can add milk. It can be blended with fruit juices or shakes to improve the taste.
- You can also add some flaxseed oil and psyllium powder in the drink to have some extra fiber and omega 3 fatty acids.
- Your body needs minerals and vitamins to work properly. They can increase your metabolic activities. You can also take some multi-vitamin capsules. Protein supplements with blends of amino acids like glutamine and creatine can increase your muscle mass of your body.
- With the diet you should also indulge yourself into some exercises. Exercises like running, cycling or aerobics are good for losing weight. You should do resistive exercises like weight lifting in order to gain weight. Training for resistive can be done in a gym, health club or even at home if you have the proper equipments.
- The calculation for calories to eat to gain weight is simple. You count the number of calories you normally eat per day. Say you normally eat 2000 calories per day. If you eat 1500 calories per day then you will definitely lose weight in a few weeks. And if you eat 2000 calories per day you will maintain your weight. On consuming over 2000 calories such as 2500 you will get an extra 500 calories that will not be burnt. These extra calories will help you to gain your desired weight.
- You can also track your progress by measuring your weight every week to see the improvements. If you are not getting any improvement you can increase your intake of the calories or else you must consult a doctor. Water is very essential for your body to gain weight. It will give you the energy needed by your body to gain weight. You should also sleep adequately for achieving the desired weight. Sleep for at least 8 hours at night.
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