Weight and Watch

Amidst the cacophony of those clamoring for weight loss solutions, the faint voices of those wanting to gain weight is slowly starting to be heard

 

They are the envy of most people: those who can put away an entire chocolate cake and yet not gain a pound or eat to their heart’s content without adding an inch to their waistline. But as they say, the grass is always greener on the other side of the fence; and ‘thin’ people too have their problems. Even as methods to combat obesity dominate the lives of most people, a small minority would gladly sell their souls in order to gain a few extra pounds.

 

Causes

A person is underweight when more calories are utilized by the body than are consumed. Though there are several reasons for this, they can be broadly classified under two headings – genetic and lifestyle-based.

 

The primary genetic causes are a high Basal Metabolic Rate (BMR), hyperthyroidism and an Ectomorphic body structure. A high BMR results in a faster burning of nutrients and calories which could otherwise be used by the body to improve muscle mass and weight. Hyperthyroidism, caused by an excess of thyroxin in the body cause loss of weight, among other symptoms. Ectomorphism is a body type characterized by long arms and legs, short upper body, supposedly higher proportion of nervous tissue, and long and thin muscles. Ectomorphs usually have a very low fat storage.

 

Underweight can also be due to an irregular lifestyle characterized by bad eating habits (skipping meals, eating small meals, habitual fasting, inadequate nutrition), stress, nervous conditions, over-activity, heredity, poor digestion and emotional factors such as anxiety.

 

Other causes include metabolic disturbances such as chronic dyspepsia, diarrhea, worms, Type I Diabetes, insomnia and constipation.

 

Being underweight may or may not be a serious issue. It depends on the degree of underweight and metabolic state of the person. Such people can gain weight once their disorders are corrected, and by eating right and exercising well.

 

Eating Right

“A proper weight gain diet should be one, in which total calorie intake exceeds the body's energy demands. The diet should also be well balanced,” says nutritionists. 

 

A balanced diet is one which has a proper balance of all food groups. Says fitness experts, “The diet needs to be a high protein, medium carbohydrate and medium fat diet. The ratio of fats, proteins, and carbohydrates needs to be approximately equal – between 30-35% of the daily diet.” The total calorific value of the meal should be around 2500-3000 kcal.

 

It is also important to watch what you are eating. Calorie dense foods (foods that are high-calorie, low-volume) are the best for those attempting to gain weight. These include cheese, avocados, and olive oil. Foods having high quality proteins, such as fish, tofu, seeds and nuts; complex carbohydrates (starches) such as whole grains, pasta, cereals, beans, yams, potatoes and rice; starchy vegetables like potato, peas, corn, beetroot and fruits like banana, mango, and custard apple; and snacks such as cheese cubes, milk shakes, dried fruits, curd, and fruit juices are all high in calories and will only aid in gaining those few pounds.

 

In addition, it is important to drink a lot of fluids that supply nutrients and calories, such as milk and fresh fruit juices.

 

And while there exists the common misconception that fats will cause more harm than good, unsaturated ‘healthy’ fats, in small amounts, can help you gain weight more quickly. Just one tablespoon of flaxseed oil and two tablespoons of peanut butter would add nearly 500 calories to your daily diet and you'd hardly notice that any extra food was added.

 

And while you may get the food right, it is the frequency of the meals that really matters. You need to have frequent meals every day, rather than three big meals. This will help you take on more calories.

 

The Health Supplement Craze

There are those looking for a shortcut to success and hence end up consuming steroids, protein shakes and other health supplements in large quantities under the misimpression that it will help them gain weight faster. The reality is a little different. Remember that supplements can act only as support and without a sound diet plan; these will be of little help.

 

Exercise Matters

Exercise is very important.It helps rectify metabolism and also builds up an appetite.

 

Exercise is commonly thought to be a means to lose weight, but a proper exercise regime actually plays a pivotal role in building up your muscle tissue, which leads to weight gain. When you exercise, your muscles get worked out. When you recuperate after the exercise, the muscles grow. This progressive workload on the muscle coupled with the right diet actually helps you gain weight.

 

The best form of exercise is weight training. It should be done every alternate day for about 45 minutes and coupled with cardiovascular exercise twice-thrice a week for 20 minutes. The workouts should end with yoga and intense stretching, which will enhance the recovery period. This recovery period is of critical importance as it is here that the muscles expand and increase their mass. The increase in muscle mass leads to an increase in weight gain.

 

It’s all in the Mind

While the diet and the exercise may conform to the suggestions outlined above, the key factor in weight gain is the mind. Unless the person is determined to gain weight and does not lose heart, despite not seeing results in the first few weeks, all the diet and exercise in the world is not going to help.

 

“With the turbulent lifestyle today, the mind is always hyperactive. People with hyperactive minds or those suffering from anxiety, stress, etc can never properly enjoy their food, and unless food is enjoyed, it never does you any good,” opines psychiatrists.

 

To sum it up, you can increase your weight by: consuming more calories than you are burning, doing a well-structured weight training program, eating the right combination of nutrients, and most importantly keeping a calm and positive mind.

 

 

Weight gain dos and don’ts   Dos Eat plenty of starchy carbohydrates including whole grains and cereals, pasta, potatoes, yams, beans, rice and oatmeal. Have six meals of calorie concentrated foods rather than three big meals. Don't be afraid of adding a little bit of fat. Keep your diet low in fat overall, but add in some of the healthy ‘good’ fats (such as flax oil, olive oil, or a couple tablespoons of peanut butter) and you'll gain weight more quickly If you suffer from any vitamin deficiencies, effort should be taken to correct them as early as possible as they may hinder the weight gain process. Drink plenty of water.   Don’ts Don't add nutritionally void foods to your diet just for the sake of more calories - it's the quality and nutritional value of the calories you want, not just the quantity. Avoid taking refined foods like refined flour (maida) and products, carbonated beverages, as although these are calorie dense foods, they have little or no nutritional value and are detrimental to your general well-being. Avoid fried foods and processed foods. Avoid saturated fats, sugar and processed junk foods. Avoid smoking as the habit interferes with your weight gain. Limit excessive intake of tea, caffeine and colas as they act as stimulants and prevent weight gain by suppressing appetite. Don’t experiment with food – listen to what your dietician says. Don’t give up hope.

 

 

Weight gain myths   Taking steroids will make me huge. Not true, strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle.   Eating more sweets, fried foods and soft drinks will help in gaining weight. Intake of these foods may help you gain weight but also clog your arteries, increase risk to heart diseases and lead to fat gain and not the desired muscle mass gain.   Vegetarians can’t build muscle. Yes they can! Strength training with supplementation of protein dense sources has shown to increase solid bodyweight. Studies have shown that athletic performance is not impaired by following a meat free diet.   People who do not gain weight while pregnant, post-delivery, after marriage and during adolescence are abnormal Hormonal changes during these times cause an increase in weight in some people. However, this depends a great deal on body-type and hence such results may not be seen in all people.   A thin person is unhealthy/unwell This is not necessarily so. People with an ectomorphic body type are by nature slim. As long as a person can do all his/her daily activities without fatigue, he/she is perfectly healthy.