How can I maintain weight at home?
What are 10 ways to keep your body healthy?
What are 5 tips for maintaining a healthy weight?
What is the best way to maintain a healthy weight?
What are the 10 ideas to maintain healthy weight?
Being underweight can be just as bad for your health as being obese. Some people are naturally very skinny but still considered healthy. Being underweight or overweight does not essentially mean that you have a health problem. It could be genetic for few people to be underweight or overweight.
Things that cause someone to become underweight are Eating disorders, Thyroid problems, Diabetes, Cancer, Infections and not having enough sleep. While it is difficult to actually lose weight and it is equally difficult to gain weight in a right way. But It is easy to maintain healthy weight.
The easiest way to do this is to check your Body Mass Index (BMI).
10 IDEAS TO MAINTAIN HEALTHY WEIGHT
To maintain the weight, it just need our lifestyle to be settled up according to healthy ways. We usually loose our healthy weight when we are not following healthy lifestyle. It can either be weight gain or weight loss.
Here are 10 ideas to maintain healthy weight.
Proper Sleep Routine
A Healthy person must take care of his sleep because sufficient sleep or rest is the key to healthy lifestyle. So if anyone wants to maintain healthy weight, he/she must set his sleeping hours and try to have an average of 8 hours sleep in a day.
While you’re sleeping, your muscles are rebuilt and renovate so it is necessary to give them proper rest. This is the simplest way to maintain healthy weight.
Drink lots of Water
Dehydration is responsible for all kinds of Fitness troubles, together with less staying power by the side of the gym. So drink near half a gallon of water every day because water is required for the energy you want to attain weight. It is recommended for everyone to drink at least 8 to 10 glasses of water every day. Drinking lots of water may help you maintain healthy weight.
Check for any Deficiency
Make sure to check for any deficiency in the body. Have blood tests check regularly to know if your blood is functioning fine. If your body gives you sign like Hair Loss, Skin Pigmentation or whatever it is, seek for medical care. Also make sure that your body is absorbing everything you eat. A lot of times, it doesn’t absorb all the food you’re eating and eventually starts in weight disorder.
Calorie surplus on daily basis
What you need to do is make sure that you’re eating excessive calories for your weight so that you’ll gain weight but important point is what kind of calorie surplus. You do not go reaching for Biscuits, Chocolates and Junk kind of food.
You should eat more calories than your body burns. If you want to gain weight slowly and steadily, your aim should be taking 300-500 calories more than you burn each day. If you want to gain weight fast, aim for around 700-1000 calories above your maintenance level.
Eating more than normal i.e. 3 time’s meal
Generally people eat Breakfast, Lunch and Dinner but challenge yourself to eat a bit extra each meal. Do not ignore your body hunger signals and eat regular meals and don’t forget about having snacks as well so that they add to your excessive calorie intake per day. Refrain from drinking fluids during your meals.
It’s very important to do the right kind of physical activity that will help you to maintain Muscle Mass and make sure you’re consistently at it.
Go to a gym and lift 2-4 times a week. DO regular exercises which enhance your stamina and keeps you active. Doing some cardio workout is fine to improve fitness and well-being but don’t do so much that you end up burning all the additional calories you’re eating.
Combining a high calorie intake along with heavy strength training are the two most important factors for weight maintenance.
Eat more Protein
The single most important nutrient for healthy weight is Protein intake. Muscles are composed of Protein and without it; most of those extra calories may end up as body fat. Protein rich foods include Meat, Fish, Eggs, Many dairy products, Legumes, Nuts and others. Protein supplements like when proteins can also be useful if you struggle to get enough protein on your diet. Protein forms the building blocks of your muscles. Taking sufficient protein is required to maintain muscle weight instead of just fat.
Eat Energy-dense food
If you want to gain weight, try to emphasize energy-dense foods as much as possible such as Nuts, Dried Fruit, High-Fat dairy, Grains, Avocados, Peanut butter, Coconut Milk, Granola and trail mixes. Eat plenty of high card and high fat foods if weight gain is a priority for you.
Eat Carbs enriched food
It is best to eat plenty of Carbs at each meal but remember to keep fats portion sizes limited. Also remember your fibre but do not over it. In order to have a healthy weight, one must follow a healthy diet.
Stay away from Junk and Sugary food
What happens is when people are slightly underweight, they think that they can afford to eat Junk food and Sugar but you cannot because a lot of times you eat that kind of food; it’ not helping with your gut and it’s not helping you to gain weight in a healthy manner and leads to other serious disorders which are much more severe than being underweight so no one can take the risk.
Same is for overweight, we usually start cutting off sugar from our diet when we found our weight heavy. It is advised to avoid junk food in all cases but be very careful in cutting down sugar intake. As it may result in many other health related issues.
So these are the points you can follow gaining weight and if you do follow them consistently, you definitely going to see that gain of weight. You need to make sure to organize meal preparation and keep everything in order and just follow these to see best results. If all of these things do not work out, then you must seek for Medical Assistance and take a proper treatment regarding your Weight Problems.
Also read 3 best healthy breakfast – Health & Fitness (motivatedbug.com)
8 tips to gain weight (motivatedbug.com)
10 tips to lose weight in 7 days (motivatedbug.com)
Healthy Weight | The Nutrition Source | Harvard T.H. Chan School of Public Health