Build Muscle Mass Food, Protein | Healthy Weight Diet, Exercise Tips

Posted on June 5, 2010 by Salina in Health FAQ 2

Question:

Hi, I am 27 yrs boy having height of 5 feet 9 inch and weight of 48 kgs. I look very thin. How can I be fat?

Answer: Firstly, you don’t want to gain extra flab, which you would find difficult to lose later. It is important that the process of weight gain be systematic and scientific. Also you don’t want to end up gaining fat without gaining equivalent amount of muscle mass. Here are a few suggestions for you,

  1. To begin with try simple exercise like jogging, stretches, pushups, etc.
    You should avoid heavy weights at this stage, as this will only make you thinner and cause lose of body fat.
  2. Don’t try to stuff yourself. Eat small quantities of foods at frequent intervals. Avoid junk food, aerated drinks, etc. You can consume moderate amount of cheese, fats, oils, etc, unless you have a family history or cardiovascular disorders or diabetes
  3. Instead increase your protein intake along with carbohydrates. Consume fresh fruits, vegetables, milk, eggs, fish, soy, figs, cashew nuts and resins. Also increase the intake of pulses and cereals in your diet.
  4. Finally ensure that there is no underlying problem to your low body weight. Get yourself evaluated for hyperthyroidism, as hormonal disturbance can result in excessive metabolic rate and prevent you from gaining weight.

Some More Tips to Gain Weight

Firstly, it is important to understand that some of us have a body composition which makes us prone to be lean and thin. There is nothing to worry about if you don’t have any of the problems mentioned above.

Here are a few things you can do:

  1. Consume dry fruits and nuts like figs, cashew nuts, resins, apricot, etc. These are rich in carbohydrates and provide the necessary calories to aid weight gain.
  2. Your diet should be balanced and must include fresh fruits, fresh vegetables, milk and diary products, cereals, pulses, etc. Avoid junk food or oily food in your effort to gain weight. It is important that weight gain be a healthy process.
  3. Try to work out on regular basis. A work out of thirty minutes each day will help you feel hungry and increase your body calories requirement.
  4. Get yourself evaluated. Anemia can interfere with the body’s ability to gain weight. Iron supplements will be helpful. Ensure that you don’t suffer hyperthyroidism or any other hormonal problem.

Healthy Weight Tips

For your height, a weight in the range of 72 to 78 kilograms is ideal. However, at your age, it would be difficult to evaluate your ideal weight. Also the weight depends upon several other factors like your physical activity, your race and ethnic origin, your dietary patterns, etc.

More important than understanding your weight, it is critical to understand how well your body metabolizes the food that you consume. Some simple guidelines include:

  • Ensure that your diet is rich in fresh fruits and vegetables. It is important that you consume fresh and organic foods, rather than tinned or canned food which contains several additional preservatives
  • Also avoid salt, refined sugar, fats, oils, etc at this age. With advancing age, the body fails to metabolize these saturated carbohydrates, which further results in weight gain and can cause complications like atherosclerosis and diabetes
  • Mild exercise can be very helpful to boost your metabolic functions. Try simple stretches, walking or jogging for about twenty to thirty minutes each day. This will enhance your body functions and improve the ability of the body to digest essential nutrients
  • Ensure that you consume vitamin and mineral supplements on a regular basis. Nutritional deficiency is common at this age and it is important to ensure that the body acquires essential nutrients on a daily basis.

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