This will be the first post on a series of post that I will be covering this year regarding weight and muscle gain issues, problems, concerns, questions and everything in between as it relates to women. Everywhere you search regarding health and fitness topics you can find one overwhelming common theme “weight loss”. Ads for Lose 10 pounds in 10 days, or slim your waist line, or Bikini Body are all over the internet. Its no question that a large majority of the population struggles with some additional fat and depending on the country your from it very well might be an epidemic of epic proportions (pun intended). However what about the minority, that group of women who struggle to put on weight. Those elite few who have been “blessed” with a fast metabolism and find it impossible to gain weight no matter what they try. If you’ve been told that you are way too thin (or undernourished) and are completely fed up of hearing these comments from people all the time, then congratulations, you’ve landed at the right place!
First of all the important thing to understand before we jump into the how to’s is to except, value, appreciate and love yourself in all of its pros and cons. Don’t try to gain weight because of the societal image of what has been touted as the perfect body. While its fine to follow inspirational models on Instagram, Facebook and other Social Media, don’t be consumed by it or create a negative imagine of yourself because of it. You are perfect as you are, (but that doesn’t mean you can’t strive for more 🙂 So now that we got the disclaimer out of the way, lets dive into some of the details.
While your fuller-figured friends may think your fast metabolism is a blessing, it doesn’t feel that way to you. You’d love to wear a mini and a fitted top without feeling self-conscious about your petite waist or thigh gap, but you haven’t discovered the trick to putting on pounds. Don’t give up though, because if you’re willing to make some simple dietary and lifestyle changes, you can gain weight little by little until you’re happy with your body size. If you’re really struggling to gain weight, consider consulting your doctor to rule out any underlying medical issues
Am I too Skinny? How do I know?
If you’re on the slender side, but aren’t sure if you’re actually underweight from a medical standpoint, calculate your body mass index, or BMI. A body size small enough to be classified as “underweight” can affect your health, increasing your risk for infections, osteoporosis and anemia. Your hormones may be affected as well, leading to absence of your menstrual period. Putting on weight — some fat and some muscle — can help you look and feel better and be healthier.
To calculate your BMI, all you need is your height and weight, which you can plug into an online BMI calculator, or use this equation:
BMI = weight / (height in inches x height in inches) x 703.
So a woman who’s 5 feet, 7 inches tall and weighs 115 pounds would calculate her BMI like this:
BMI = 115 / (67 x 67) x 703 = 18.0.
A BMI value under 18.5 indicates an underweight status, so this young woman is classified as underweight. She’d only need to gain about 4 pounds to put her in the healthy BMI range, which is between 18.5 and 24.9. While BMI alone isn’t the best indicator for health, it is a good place to start for general weight / muscle gain.
Top 11 tasks to jump start your weight gain
Rather than creating an extremely long blog with tons of details and minutiae, Ill just give 11 quick tips to help you get started. We will cover additional details on these topics in future articles.
- Increase your daily caloric intakes by about 500 to 1000 Calories per day. Extra 500 Calories/day will help you gain up to one pound in one week.
- Eat more frequently – Eat your three main meal (breakfast, lunch Dinner) spaced about 5 hours apart. In addition eat two to three snacks a day in between meals.
- Snacks should be of high calorie such as milk shakes, yogurt, high carbohydrate food- banana.
- Never skip your breakfast. Include one eggs and fruit juice to your breakfast.
- Eat bigger than normal portions for your regular meals.
- Choose high-quality protein sources such as eggs, meat, fish, milk, seeds, protein supplements etc. Your body needs 0.8gm/body-weight (kg)/day of protein to build new muscle.
- Consume nuts, calorie dense ripe fruits like Banana, dried fruits like dates as snack between meals.
- Add healthy unsaturated fats in moderation such as olive and canola oil, nuts, seeds, nut butter, avocados to your diet.
- Do not drink water before meals. After meals, wait about 10 minutes before drinking water.
- Do NOT engage in aerobic exercises (Running, Stationary, Bicycling). Aerobic exercise help you lose body fat (weight loss). You may lose more weight than gain weight.
- Keep track. If possible, keep a food journal to track your weight gain progress. Keep a record of your daily calorie consumption. Weigh yourself at the end of each week to see your development. Keep doing this each week until you start seeing a noticeable progress.
In a nutshell, you must increase your intake of good calories and encourage the right kind of cellular growth through weight training. One thing is for sure, you must eat! What you eat is the key to putting on the pounds and keeping it there so those new sexy curves stick.
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