Sandeep Kumar

A blog By Sandeep kumar

How To Gain Weight?

Posted by Sandeep Kumar on August 5, 2010

A simple answer is: consume more calories and go for the right kind of exercise. Eating disorders, chronic diseases, lack of healthy meals are some of the factors which cause a person to become too thin. It is a well-known fact that obesity increases the risk of many diseases but being underweight also adds to the risk factor of diseases like osteoporosis (increased chances of having a fracture) in women, erectile dysfunction (male impotency) in men etc. Following are a few simple steps, if followed, can help a person gain weight:

Identifying the problem
This is the first step. In medical terminology it is called ‘diagnosing a problem.’ Here, it means to ascertain if there exists a problem or not. There exists some mathematical equations famous as Mifflin-St Jeor equations and they can help a person determine if he/she is underweight or not. The equation goes like this:

Male: BMR = 10 ×weight (kg) + 6.25 ×height (cm) – 5 ×age (years) + 5

Female: BMR = 10 ×weight (kg) + 6.25 ×height (cm) – 5 ×age (years) – 161

Here BMR stands for Basal Metabolic Rate and it is the tells us the amount of calories that are needed to keep a person in with the way he/she is with his/her current level of activity, other parameters being constant.

Another system used is BMI (Body Mass Index). It is equal to
BMI = weight / height2

If the BMI of a person is equal to 22 then his/her weight is considered normal. Once your BMI has been found, the next step would be to increase your calorie intake. In case of packaged food, the number of calories it contains is written over it. An increase of 500 calories is advisable for many.

Does that mean I’m free to have as much junk food as I wish?
It is true that junk foods contain a lot of calories, but according to the doctors, even calories have got their own types; some are good for us and some not so good. Junk foods contain calories in form of unhealthy saturated fats or trans-fats. Trans-fats are trans-isomer-fatty-acids and various researches throughout the world have proved that they increase the risk of a heart-attack and other diseases.

Fats are also found in fish, vegetables, fruits, nuts etc and these fats are healthy fats. A chemist would call then omega-3 essential fatty acids and these are good for the body. It is also advisable to have six smaller balanced meals a day than three large meals. Energy drinks can also be used if one still wants more calories. In short the there should be healthy diet (vegetable, salad, fish etc) and it should be taken at short intervals in small amounts.

Gain weightExercise:
It is difficult not to listen to remarks like ‘exercise helps one reduce weight’, ‘Sitting ideal causes obesity’ and similar arguments. Although there some is truth in these sentences, but only a half truth. The Right kind of exercise can also help you gain weight. For example, resistance training like lifting weights increases muscle size.

In a Nut-shell:
And it has to be kept in mind that Rome wasn’t built in a day, so one must learn to be patient. The second fact is; health is not a stage but a state i.e. as long as one is eating healthy and sufficient food and doing exercise, one will remain healthy. All this can be put into a nutshell like this:

(1) Calculate the calories that are required to keep you in your current form

(2) Increase the amount of calories that you take

(3) Choose a correct and healthy diet

(4) Go for right kind of exercise

(5) Continue to follow all the steps listed above.

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