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Weight Loss Exercise

Quick Ways to Gain Weight


Most people are desperate to lose a few extra pounds, but there are also many people who are more interested in finding quick ways to gain weight. Being thin is not a good thing, because underweight people often have weaker immune systems, get sick easily, and recover more slowly from an illness. If you don’t want to look thin and malnourished, here’s what you can do to fill out your body in a healthy way.

High-calorie diet to Gain Weight

Quick Ways to Gain Weight

Let’s face it. You can’t gain weight if you don’t eat enough. The fastest way to gain weight is to include calorie-dense foods in your diet. In order to gain one pound per week, you need to consume about 500 calories more than you burn per day. Stay healthy by choosing high-calorie foods that are rich in nutrients.

  • Include healthy fats and oils in your diet. On a weight basis, fats and oils pack twice the number of calories found in carbohydrates and proteins. A tablespoon of fat or oil contains about 100 to 120 calories. Add healthy oils such as olive oil to salads, pasta, grilled meats and vegetables. Canola and sesame oil are also good choices. Nuts and seeds provide calories and heart-healthy oils as well.
  • Eat bigger portions. By eating more of your regular food, you’ll automatically consume more calories, which is a quick way to gain weight. Use a bigger plate so you can pile on more food. Try having second or third helpings.
  • Snack more often. Keep high-calorie foods such as nuts and dried fruits handy so you can snack on them between meals. Nuts provide about 160 to 200 calories per ounce. One-half cup of raisins has about 250 calories. Other high-calorie but less healthy snack options include cookies, chocolates candies, and corn chips. Frequent snacking is a quick way to gain weight.
  • Drink high-calorie beverages. Liquid sources can also add hundreds of calories to your total daily intake. Fruit juices, protein shakes and smoothies provide essential nutrients and calories. Avoid soft drinks; their calories come from sugars and are devoid of nutrition.

Exercise Regularly to Gain Weight

If you think that exercise is only for those who want to lose weight, you’re in for a big surprise. Regular exercise is a quick and healthy way to gain weight. A trainer can recommend exercises that will help you gain weight more quickly. Strength training exercises build muscles and help fill out your body. Extended periods of cardio exercise burn fat, so you may want to limit your cardio workout to no more than 20 minutes at a time.

The best exercises to gain weight are the ones that work multiple muscle groups. These exercises are called compound exercises. Examples of compound exercises are Squats, Deadlifts, Bench presses, and military presses. Doing lower rep sets (5-8 reps) for four or five sets would help to build muscle and your weight as well.

Physical exercise also has a way of increasing your appetite. When you eat more, you’ll gain weight more quickly.

Get enough rest to Gain Weight

You need to sleep and rest in order to allow your body to repair and rebuild itself. Muscle weight gain takes place while you sleep. Give your body sufficient rest so that it can develop muscle and mass.

Eating well, exercising regularly, and getting enough sleep are the quickest ways to gain weight while staying healthy.

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Categories
Weight Loss Exercise

Foods to Include in a Simple Diet Plan for Weight Loss



If you want to lose weight, you need to exercise and eat a healthy diet. Making the right food choices is essential in any diet plan. A simple diet plan for weight loss should include wholesome, natural foods that will provide the nutrients your body needs and help boost your metabolism.

Best Food for Weight Loss

A diet plan for weight loss should be simple and easy to follow. Anything complicated that requires exotic, hard-to-find, or expensive foods is doomed to fail. Luckily, the best foods for weight loss are easily available and often affordable. The following foods can be included in a simple diet plan for weight loss:

1. Lean Proteins – The body needs protein to build and maintain muscle mass and boost metabolic functions. Proteins also help regulate the appetite. The best sources of protein are lean meats such as skinless chicken, fish, and pork with most of the fat trimmed off. Avoid fatty meats because they are high in saturated fats. Other excellent sources of lean protein are eggs, beans, nuts and seeds. Beans are high in protein and fiber but low in calories. Nuts such as almonds and walnuts provide healthy essential fats along with protein.

2. Fruits – The natural sugars in fruits help curb your craving for sweets and provide carbohydrates for energy. Fruits are also high in fiber which keeps you feeling full. Additionally, fruits are packed with vitamins, minerals and antioxidants. Include fruits in a simple diet plant for weight loss. You can add fruits to your meals or for a healthy snack.

3. Vegetables – Like fruits, vegetables are low in calories but high in vitamins, minerals and fiber. A diet plan for weight loss should include plenty of vegetables especially leafy greens, bell peppers, onions and tomatoes. Go easy on starchy vegetables such as potatoes and corn but have your fill of spinach, kale, broccoli, and collard greens.

4. Whole Grains – The body also needs carbohydrates from grains and cereals. Whole grains provide carbohydrates for energy as well as fiber, vitamins and minerals. They are nutrient-rich and help maintain stable blood sugar levels. Avoid highly processed and refined carbohydrate sources such as white bread and candies.

5. Low-Fat Dairy Products – Dairy products are excellent sources of calcium, protein and fat. Choose low-fat dairy over the full-fat versions to help reduce the total calories consumed. Non-fat or low-fat milk, yogurt and cottage cheese can help you lose weight.

Simple Weight Loss Diet Plan

When you are trying to lose weight it’s important to eat the right amount of food often enough so you don’t get hunger pangs. Start your day with a healthy breakfast consisting of 2 eggs scrambled in a non-stick pan. You can add chopped onion and green pepper to your scrambled eggs. Have a piece of whole-wheat toast and a small cup of berries or melon.

For your morning snack, eat an apple or a handful of nuts. Lunch can be a fresh salad with light Italian dressing, and grilled skinless chicken breast.

Your afternoon snack can be a banana or an orange. For dinner, you can have grilled fish, steamed vegetables, a salad with tomatoes and lettuce, and vinaigrette dressing.

  • Foods to Include in a Simple Diet Plan for Weight Loss


Foods to Include in a Simple Diet Plan for Weight Loss

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Weight Loss Exercise

Healthy Easy Recipes

Although many of us want to eat nutritious foods, sometimes it feels like healthy cooking takes up too much time. It’s a good thing that healthy easy recipes are now readily available. If you take the time to search, you will find many healthy recipes for Breakfast, Snacks, Dinner, Salads, Soups, Fish, Chicken, Vegetables, Salad Dressings and Desserts. These healthy recipes are simple and easy to make.

Keep it Simple

Meals do not have to be complicated to be delicious. Creative use of herbs and spices can elevate your cooking to whole new level. Did you know that many great recipes require only one pot? Remember, it’s not the number of pots and pans you use that make a delicious meal. It’s what you put in the pot that makes all the difference.

Healthy Ingredients for Healthy Recipes

Healthy recipes always start with healthy ingredients. The food you prepare should contain all the essential nutrients the body needs for good health. Avoid highly processed foods and foods that are high in saturated fats, sugar and salt. Healthy easy recipes should include plenty of vegetables and fruits. When preparing nutritious homemade recipes, always choose healthy food items over unhealthy choices. Learn how to use different herbs and spices to make your home-cooked meals more exciting.

Variety is the Spice of Life

While it’s true that variety is the spice of life there’s a more compelling reason to eat a variety of foods. Eating different kinds of food is the best way to ensure that you get all the nutrients that your body needs to stay healthy. Find easy recipes that use different vegetables, fruits and meats. Start with simple recipes for appetizers, soups, salads, main dishes and desserts. Use ingredients that are readily available in supermarkets and farmers’ markets where you can get the freshest produce.

Healthy Recipes that are Easy to Make

Beans are rich in protein and fiber. This easy White Bean Dip recipe makes a healthy snack or appetizer. To make the dip, mash 2 cups of cooked cannelloni beans. Add 1 tablespoon flat-leaf parsley (chopped), 2 tablespoons grated Parmesan, juice and zest of half a lemon, and salt and pepper to taste. Mix all the ingredients to get a chunky consistency. This dip is delicious with crackers or toasted baguette slices.

Some healthy easy recipes for kids include homemade pizza with vegetables, cheese and ham or chicken pieces, whole-wheat pasta with roasted vegetables, pan-fried salmon with sweet potato chips, and roasted chicken with freshly made tomato sauce.

You can make these simple dishes quickly, and you may even be able to ask your child to lend a hand in the food preparation. Not only will your child learn to cook, but they will also appreciate good cooking and the importance of making meals using fresh, nutritious ingredients.