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Monday, July 13, 2009

Need To Gain Weight ?

While most people have problems losing weight and combating obesity, a great number of people also want to gain weight. Physical illnesses can result in excessive weight loss. Eating disorders can result in massive weight loss and can, in fact, result in death from the lack of nutrition. Many elderly people have trouble preparing foods and are prone to excess weight loss as well.

8 simple steps that could help you gaining weight are :

- Track calories : In order to gain weight, you need to consume more calories than you are currently taking in every day. Once you know how many calories you need to aim for each day, use a food diary to track your daily intake. A food diary will help you track your calorie intake and help remind you when it is time to eat and help you be sure.
- Set a Goal Weight.
- Eat Every 3 Hours.
- Eat Calorie Dense Foods :
* Pasta :100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.
* Whole Milk: If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week.
* Nuts: Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
* Olive Oil: Protects against heart diseases & cancer.
- Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle.
- Eat Protein. You need 1g protein per pound of body-weight per day to build & maintain muscle. If you weigh 150lbs/68kg, that’s 150g protein per day. Eat whole protein with each meal. Sources of protein: Red meat, Poultry, Fish, Eggs, Dairy.
- Plan. Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.
- Track Progress. Success breeds success. Knowing that you’re losing your skinny look will keep you motivated. Track everything.

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