Although it sounds like a joke for those who are obese, gaining weight is as difficult as shedding it. Moreover, the skinny people need to put in much a greater effort as there is not much clinical research put into this area.
The psychological effect of social isolation of the lean among the exploding obese populations
is the real issue. If the exact cause of the issue is figured out, there will be a better chance to resolve it. The weight of a person is influenced chiefly by the following factors:
- Food habits (Calorie intake)
- Activity (Calorie spending) & Genetics
- Sleep & Mental health
- Metabolism & nutrient absorption
- Water Retention
Food Habits : This is the first and foremost thing to be taken care of. If you think that just by taking a high calorie diet, you can easily put on weight, you are too unaware of good eating habits. The major meals of the day are those which decide how you look. Eating leisurely is also the key. Skipping the breakfast is the worst thing that affects the most. Breakfast is the most important meal of the day. After hours of gap due to sleep and complete evacuation in the morning, you need very good stuff. Protein rich breakfast helps you to do that as that is a high calorie diet. Skipping the first major meal disturbs the entire food intake of the day. During lunch it is better to have glucose rich food along with good fats. Maintaining glucose levels throughout the day is the key to put on weight. Instead of snacking with junk food, it is advisable to have nuts & dry fruits, avocado, hummus etc. Boiled salted potato, germinating seeds, cheese pizza, yogurt and juices rich in vitamin C and a vitamin B12 supplement help you a lot. Dinner must be light and take care that you finish it off three hours in advance to your sleep.
Activity & Genetics : If you don’t feel much hungry, it is better that you plan for a workout in the guidance of a qualified trainer. Exercising daily for a short stint not only helps you gain muscle but also improves your appetite. So, do it daily instead of just in the weekends and concentrate on weight workouts. All the issues related to genetics can be overcome by proper exercising.
Sleep & Mental Health: The fruits of your workouts ripe only during your sleep. Your muscles expand when you rest. Resting comfortably for at least seven hours a day with no sorts of disturbance is very essential to help your digestive system perform better. For conditions like depression and eating disorders, better go for clinical guidance.
Metabolism and Nutrient absorption : Metabolism is the rate at which calories are burnt. Higher the metabolic activity, higher will be the weight. You need to have a good metabolic rate to weigh better. Eat snacks at regular intervals but not before any of the major meals. To maintain a healthy Body Mass Index (18.5-24.9) is very important for good immune system to have a health digestive system.
Water Retention: Water retention results in weight fluctuation and hence it is to be controlled. Taking in at least a 1000 mg of calcium supplement works to control it. Lack of proper nutrition is one more cause for this. You need expert guidance for a tailor made nutritious diet to control the water retention issues.
Last but valuable lines: All the above advises work only with consistency and patience. If they don’t help you even after a significant period like six months, take advice from an expert dietician.Never ever fall prey to the weight gain pills as they are just vitamin and mineral supplements sold at exorbitant prices.