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Best Way to Gain Weight





Looking for the best way to gain weight? You are not alone. While millions of people are working hard to try and lose weight, it may come as a surprise to many that some people need to gain weight.  For underweight individuals, adding extra pounds can be a challenge but not a real problem unless you are grossly underweight.

There are different ways to bulk up your physique but the best way to gain weight is always the healthy and natural way.

Many people are skinny because of hereditary factors.  Others are underweight and need to add extra pounds due to lack of appetite, illness, or eating disorders.  The only way to gain weight is by consuming more calories than you burn every day.  You can increase caloric intake by eating larger quantities of food or choosing calorie-dense foods.  It’s always best, however, to eat nutrition-rich foods rather than junk foods.

Count Calories and Nutrients, Too

Best Way to Gain Weight

Best Way to Gain Weight

Healthy foods offer the best way to gain weight.  Choose foods not only for their caloric contribution but, more importantly, for the nutrients they provide.  Eat foods that are rich in vitamins, minerals and other nutrients.  Each serving must be loaded with good nutrition as well as calories.  Foods that are high in calories and nutrients include nuts, avocados, dairy products, meats, eggs, and poultry.  Don’t forget to include healthy fats in your diet.

Eat a Balanced Diet to Gain Weight

Your body needs large quantities of carbohydrates, protein and fats, with carbohydrates being the primary energy source.  According to the Food and Nutrition Board, 45 to 65 percent of your total caloric intake should come from carbohydrates, 20 to 35 percent from fats, and 10 to 35 percent from proteins.  The best sources of carbohydrates are potatoes, corn, brown rice and pasta.  Good protein sources include meat, fish, beans, tofu, and poultry.  Healthy fats from olive oil, nuts and seeds provide the extra calories you need to gain weight.  Butter, whole milk and cheese also add more calories.  Don’t forget to include colorful fruits and vegetables and leafy greens in your daily diet.  They provide the vitamins, minerals and antioxidants you need for proper metabolism, higher energy levels, and a stronger immune system

Exercise to Gain Weight

You need to do strength-training exercises in order to convert protein and extra calories into muscle mass.  When trying to gain weight, the best way to do this is to eat protein-rich snacks after weight training.  Proteins provide the amino acids needed to repair and build body tissues and make the muscles grow.

Supplements to Gain Weight

People who are trying to gain weight can benefit from muscle-building supplements.  Creatine supplements contain a mixture of amino acids essential for muscle-building.  A number of studies, however, indicate that creatine may be linked with liver and kidney damage.  It may not be the best supplement for weight gain.  Whey protein, on the other hand, is loaded with amino acids that the body can easily absorb and utilize to build bigger and stronger muscles.  Whey protein is a safe and natural supplement that can be added into shakes and taken before or after your workout.

Rest and Recovery to Gain Weight

The best foods and exercise regimen will not do you any good if you do not give your body time to recover.  The body repairs itself and builds muscles while you are resting and sleeping.  Try to get at least 8 hours of sleep each night.  A combination of nutritious foods, exercise and rest is still the best way to gain weight and build muscle mass.

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Weight Loss Exercise

Omega Fatty Acids – Which One is Best for Weight Loss?

Omega Fatty Acids are very popular for a lot of good reasons. First of all, let me tell you that not all fats are bad, and conversely, not all fats are good either. There are two types of fats found in today’s foods: omega-3 and omega-6. Now you maybe are wondering what these fats have got to do with weight loss. Hmm, well that is what this article is all about.

Omega Fatty Acids -Omega 3 Very Good for You

The first Omega Fatty Acids. omega-3 fat is usually found in fishes, flax seeds, a few types of nuts (the ubiquitous groundnut is a good example), and hemp seeds. On the other hand, omega-6 fats are found in fast foods, processed fruit juices, sugary foods, soft drinks, etc.

Most people today have forgotten all about the healthier omega-3 fats and focus on eating only foods that are rich in omega-6 fats. I don’t mean to say that in order to lose weight, you should be eating only those foods that are rich in omega-3 fats. The key here is not to prefer one type of fat over another, as it creates an imbalance.

Omega Fatty Acids – Problems with Omega 6 fats

Omega Fatty Acids Which One is Best for Weight Loss?

omega fatty acids

Omega 6 is the next Omega Fatty Acids and there is a lot of reason to avoid this Omega Fatty Acids.

1. Omega-6 fats make your body unhealthy: Studies have pointed out that people who consume a high amount of omega-6 fats and low amount of omega-3 fats are likely to suffer from coronary diseases, high blood pressure, kidney and liver troubles, diabetes, high blood pressure, etc. Premature death is also not a remote possibility.

2. Omega-6 fats make you stressed and hungry: A little known fact about junk foods is that they make stressed and depressed. A recent study on rats showed that when these rats were given junk and fatty foods to eat, they became stressed and tended to eat more and more junk foods.

However, when those same rats were served with foods rich in omega-3 fats, they were very little stressed didn’t eat more than what they were served because the omega-3 fats made them full just with the initial serving size.

Keep in mind that the foods served in both instances contained the same amount of calories. This study on rats debunked the myth that a calorie is a calorie, and proved that when it comes to weight gain/weight loss, the amount of calorie intake matters as much as the source of those calories.

3. Omega-6 fats make you overweight: Omega-6 fats are also responsible for obesity. This was the final conclusion drawn from the study on rats I mentioned above. As you know, at one time the rats were given junk foods to eat while at another time, they were served with foods rich in omega-3 fats; the foods served on both occasions contained the same amount of calories.

However, it was found out that when the rats ate the junk foods rich in omega-6 fats, they gained a lot of weight. It is only natural; as I told you earlier, omega-6 fats make the rats stressed out and increase their appetite.

In the end, I would suggest that you eat more of omega-3 fats and less of omega-6 fats. However, please don’t focus on eating only omega-3 or only omega-6 fats. Both Omega Fatty Acids need to be eaten in balance and as such, you should be eating a high amount of foods rich in omega-3 fats and a low amount of omega-6-rich junk foods.

While fish is rich in Omega Fatty Acids you shouldn’t eat too much fish because apart from omega-3 fat oils, they also contain the poisonous mercury and PCBs. If you wish to purchase a fish oil supplement, carefully check the package label to make sure that it has been completely detoxified of all these toxins and poisonous ingredients before being packed. I myself have been supplementing with Omega Fatty Acids for a few years now and think it is really worth it.


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Weight Loss Exercise

Tips To Lose Weight

Are you looking for tips to lose weight? These tips to lose weight fast will help you. Keep in mind, however, that if you want to lose weight and keep it off that you have to change your lifestyle. That means following these tips consistently. It can be difficult to change life-long habits. Starting out is usually the hardest part. Once you develop healthier patterns, they too can become habits!

5 Tips to lose weight

1. Eat Healthier Fats

Tips To Lose Weight

tips to lose weight

The latest research on tips to lose weight say that it’s not so much fat itself that is the problem when it comes to health and weight loss, but the kind of fat. In general, it’s a good idea to avoid trans fats, which are found in many junk foods, margarine, partially hydrogenated vegetable oils and baked goods such as cakes, cookies and donuts (you can find healthier, organic versions of these products).

 

Saturated fats, which are found in animal products are fine to eat in small quantities, especially if they are natural or organic.

Monounsaturated and polyunsaturated fats that are now called “healthy fats” contain essential fatty acids, especially Omega-3. These are found in almonds and other nuts, avocados, coconut and olive oils and flaxseed oil.

So, as a rule,the best tips to lose weight are that it’s best to avoid trans fats as much as possible, consume limited amounts of saturated fats (note -some people still label saturated fats as “bad fats” but there is compelling research that shows that many cultures have consumed animal products for centuries with virtually no obesity or degenerative diseases -see Weston Price Foundation for more information; the problem today is that most animal products are from factory farms, which use many questionable additives), and large amounts of healthy fats.

One Healthy Diet program is the Fat Loss for Idiots plan. Check out my Review of it

2. Exercise Intelligently

Besides diet the best tips to lose weight are that you need to exercise. The problem many people have with exercise is that they start out very enthusiastically and then, when that initial burst of energy wears out, they quit. If this is your tendency, you should remember that the real key to a successful exercise program is consistency. It’s far better, for example, to walk for forty-five minutes every day and stick with it than to be a “weekend warrior” and do strenuous exercise inconsistently. Don’t try to do too much, but make sure you get regular exercise at least three times per week.

Tom Venuto who created Burn The Fat Feed The Muscle is a great resource for this. You can read the review of his book here.

3. Pay Attention to What You Drink

Water and fluid intake can be at least as important as food when it comes to tips to lose weight. The best thing to drink is pure water. After that, stick to pure juices (in moderation; many juices like apple are healthy, but contain lots of sugar; even natural sugar can be fattening in large quantities), green tea, which has antioxidants that may help with weight loss, and herbal teas.

Avoid soda as much as possible, even diet sodas –most artificial sweeteners have potential health risks. One glass of wine or beer every day is fine for most people and may actually have health benefits. Beyond this, however, alcohol can be fattening and of course can contribute to other health problems.

4. Get Some Sleep!

While we all know that you need exercise to lose weight fast, oddly enough, sleep can also help. Recent research has shown a correlation between sleep deprivation and obesity. Apparently lack of sleep causes an imbalance in the body which inhibits the burning of fat. So if you have sleeping problems, you should address this. Regular exercise can help with this. Avoid caffeine or stimulants beyond the mid-afternoon. Certain herbal teas, such as chamomile and skullcap can also help with sleep.

5. Reduce Stress

Stress also makes it difficult to lose weight fast. This is probably related to the issue of sleep deprivation contributing to obesity. While we tend to think of sleep and relaxation as the opposite of what we need to lose weight, the fact is we need both activity and rest to be at our best and for our body to burn fat.

Tips to lose weight – Remember to do all these things together

So we don’t only need to get enough sleep, but we also need to be able to deal with stress throughout the day. If you have a problem with stress, try yoga or meditation. These also teach proper breathing, which is crucial for overall health, stress reduction and losing weight. So follow these tips to lose weight fast and you will be sure to do a lot better in your weight loss goals.

I really think that to lose weight fast you need to concentrate on all of these things. There are a ton of articles that I have written on weight loss and muscle gain but more often than not it is the time crunch that forces people to look for tips to lose weight.

Tips To Lose Weight

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