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Increase the calories to gain weight

I am 29 years old, 5'11 height but weight only 50 kilograms. I want to increase my weight. Please help.
(August 14, 2008)

Weight gain is simple and requires careful effort from the individual. Increase the calories to gain weight. Choice of right kind of foods is vital. Weight gain, due to improper dietary intake results in complications. A female of average activity requires around 1,900 calories on a daily basis.

About five hundred calorie increase in daily intake helps in a weight gain of about 1-2 pounds per week, depending on body constitution.

Eggs are a good source of protein and help in muscle mass. Vegetables are important, as they contribute to phytonutrients, vitamins and minerals, in addition to complex carbohydrates. Replace the usual three meal pattern with five or six meals or three meals with three snacks. Eat once in three hours. This also ensures lesser change in your meal size. Meat, fish and dairy products are taken more in comparison to bread. High starch foods such as rice, tapioca and potato are preferred. Protein in the form of soy, peas, beans and pulses help in muscle gain.

Beverages and milk shakes are helpful in weight gain. High calorie foods or energy dense foods such as nuts, cream soups, and dried fruits are effective in addition of extra pounds. Unsaturated fats are healthy and provide extra calories, such as nuts, seeds, olive oil, canola oil; avocado and peanut butter are preferred. Healthy carbohydrates such as wheat germ, honey, soy protein powder, non fat dried milk powder and jam prove beneficial in contribution of healthy weight. Restrict the intake of saturated fats such as butter, margarine and clarified butter. Spreads such as peanut butter, low fat cream cheese, honey, hummus and jam are helpful.

Exercise about thirty to forty five minutes everyday. Dead lifts, barbell rows, bar dips, squats, bench presses and pull ups are some of the weight training exercises, which aid in formation of muscles. Free weight exercises that fails to call for any sophisticated equipments is helpful. Weigh your self before and after the program. Weightlifting is vital for weight gain. Adequate amount of fluids and water is necessary, due to exercise. Water also helps in flushing off the waste and other toxins.

A number of weight gain supplements are available in the market. Proper guidance is essential, as the products depend on the body composition and other features. Rest and relaxation is vital. Avoid all kinds of stressful situations. Though genes predetermine your weight, in addition to other factors, certain modifications in diet and lifestyle proves beneficial.

Submitted by M S on August 14, 2008 at 04:59


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