Weight Gain & Weight Loss | Basics on healthy weight and Fat loss.

WEIGHT GAIN & WEIGHT LOSS  of body is an important factor to lead a happy and healthy life.  It is said that Health is Wealth. Also said, Money is lost, nothing is lost, Health is lost,  something is lost. So, We have to follow some rules and regulations in life to lead a healthy life.

Today, I am going to describe some fundamental rules on “WEIGHT GAIN & WEIGHT LOSS. It will teach us to lead a Happy and Healthy life with sound body and thereby LIVE BETTER. These are about physical structure, weight gain, weight loss, and strength. Let us describe step by step.

What do we understand by WEIGHT GAIN &  WEIGHT LOSS?

Weight gain

Weight gain is an increase in body weight. This can be involved with an increase in muscle mass or fat deposit or excess fluids such as water or other factors. Sometimes, Weight gain can be a symptom of an ill Health condition.

Weight loss

Weight Loss is a decrease in body weight by diet or exercise. Most instances of weight loss arise due to the loss of body fat. But in cases of severe weight loss, protein, fat and other essential substances in the body can also be burned.

Due to illness also normal weight of body losses which is called weight loss.

Weight loss can be happened unintentionally due to malnutrition or an unknown disease or perceived overweight or obese body. Intentional weight loss is generally known as slimming.

Below are two images of Healthy weight and Unhealthy weight or Overweight.

 

                                                                  Healthy Weight   

 

                                                       Unhealthy weight(overweight) 

Below are two images of Weight Loss. The left one is a loss of overweight by proper exercise and dieting. And right one is also an image of weight loss due to malnutrition, illness or another effect of the medication.

Loss of overweight by Exercise & dieting.

Weight loss due to illness(malnutrition)

Causes of Overweight or Obesity:

Weight Gain & Weight Loss is a common issue of the whole world. Most people gain overweight (obesity) because they eat and drink more calories without burning through everyday movement and body functions. Consequently, people with overweight suffer from some serious diseases and physical conditions, some of which are mentioned below.

Below are some causes of Overweight:

  1. Hereditary: This is also caused genetically. Children whose parents or forefather, who are by born fat or become obese by their normal lifestyle, they have much more chance to be fat or obese.
  2. Junk Food: Those who are habituated to continuously eat junk and processed food like Hot Dogs, Sandwich, Milk Shake, French fries, Chips, Pizza, Hamburger etc. have more possibilities to become fat or obese.

Below are the images of some popular junk food:

PIZZA       CHIPS,         Soft Drink, Ice-cream,      Butter Cake.

    1. Eating Habit: There are some people who have a habit to eat more and more. They think, they are hungry and need more food. Without taking food frequently, they will become thin and sick.

     

    1. Medication: There is some medicine, which makes a man or woman bulky and idle. Consequently, they become overweight.

     

    1. Sugar: Some people have an addiction to taking more sugar through tea, coffee, soft drink or any other sugary foods. Continuously eating or drinking these type of sugary foods makes a man fat or bulky. Besides the above, there are also many causes which leads a man to be of overweight.

     

    1. Underactive thyroid gland: Hypothyroidism: An underactive thyroid glands that exist in both side of neck just under both jaws, cannot produce enough hormone in the body.  Consequently, these glands cannot regulate the metabolism of the body. Without enough thyroid hormone, the body’s metabolism slows down, which can lead to weight gain. So, those who have this type of hormonal insufficiency, they usually treated with daily hormone-replacement tablets, called Thyroxin. This is also responsible for Weight Gain & Weight Loss.

     

    Consequences of Overweight or Obesity:

    Diabetes:

    People with overweight usually attacked by Diabetes if they don’t control their food and don’t burn their calories for a longer period.

    Diabetes mellitus, commonly referred to as diabetes, is a group of metabolic disorders. It leads to high blood sugar levels in the subsequent period. Symptoms of high blood sugar are frequent urination, an increase of thirst, and an increase in hunger. If not treated properly, diabetes can cause many complications.

    Severe complications are diabetic ketoacidosis, hyperosmolar hyperglycemic state, or even death. Long-term complications are cardiovascular disease, stroke, kidney disease, Kidney Cancer, foot and toe ulcers, and damage of eyes.

    Aging:

    People begin to lose their muscle as they get older. Because they become less active. Muscles are an important calorie burner, so a loss of muscle mass means you burn fewer calories. If you’re habituated in eating and drinking the same amount of food but are less physically active, this can lead to weight gain (obesity).

    To reduce obesity i.e. loss of fat, you should be active and keep you regular in muscle-strengthening exercises. If you regularly maintain home exercise, this will keep you fit. Your aging will be much slower and look very young as of 10/12 years before. If we maintain some Physical Health Guide, we can lead a happy life with longevity and keep in control of our rapid aging.

    Tiredness

    Some studies have shown that people who sleep insufficient i.e. less than seven hours a day, they become overweight than those who get nine hours of sleep or more.

    Tiredness is also a cause of Weight Gain and Weight Loss.

    Fluid Retention:

    Fluid retention (edema) means some parts of the body to become swollen, which leads to weight gain. This gain is caused by fluid accumulation in the body.

    Some retention of fluid in the body is common. As for example, if you’re standing for long periods.  The swelling may occur in one particular part of the body, such as the ankles, or it can be more in other parts of the body. Besides the above, there are more severe bad effects of overweight or obesity.

    Below is a standard Chart of Height and Weight. It will provide a clear idea on Weight Gain & Weight Loss. 

    Height Weight
    Normal Overweight Obese Extreme Obesity
    4ft 10″ 91 to 115 lbs. 119 to 138 lbs. 143 to 186 lbs. 191 to 258 lbs.
    4ft 11″ 94 to 119 lbs. 124 to 143 lbs. 148 to 193 lbs. 198 to 267 lbs.
    5ft 97 to 123 lbs. 128 to 148 lbs. 153 to 199 lbs. 204 to 276 lbs.
    5ft 1″ 100 to 127 lbs. 132 to 153 lbs. 158 to 206 lbs. 211 to 285 lbs.
    5ft 2″ 104 to 131 lbs. 136 to 158 lbs. 164 to 213 lbs. 218 to 295 lbs.
    5ft 3″ 107 to 135 lbs. 141 to 163 lbs. 169 to 220 lbs. 225 to 304 lbs.
    5ft 4″ 110 to 140 lbs. 145 to 169 lbs. 174 to 227 lbs. 232 to 314 lbs.
    5ft 5″ 114 to 144 lbs. 150 to 174 lbs. 180 to 234 lbs. 240 to 324 lbs.
    5ft 6″ 118 to 148 lbs. 155 to 179 lbs. 186 to 241 lbs. 247 to 334 lbs.
    5ft 7″ 121 to 153 lbs. 159 to 185 lbs. 191 to 249 lbs. 255 to 344 lbs.
    5ft 8″ 125 to 158 lbs. 164 to 190 lbs. 197 to 256 lbs. 262 to 354 lbs.
    5ft 9″ 128 to 162 lbs. 169 to 196 lbs. 203 to 263 lbs. 270 to 365 lbs.
    5ft 10″ 132 to 167 lbs. 174 to 202 lbs. 209 to 271 lbs. 278 to 376 lbs.
    5ft 11″ 136 to 172 lbs. 179 to 208 lbs. 215 to 279 lbs. 286 to 386 lbs.
    6ft 140 to 177 lbs. 184 to 213 lbs. 221 to 287 lbs. 294 to 397 lbs.
    6ft 1″ 144 to 182 lbs. 189 to 219 lbs. 227 to 295 lbs. 302 to 408 lbs.
    6ft 2″ 148 to 186 lbs. 194 to 225 lbs. 233 to 303 lbs. 311 to 420 lbs.
    6ft 3″ 152 to 192 lbs. 200 to 232 lbs. 240 to 311 lbs. 319 to 431 lbs.
    6ft 4″ 156 to 197 lbs. 205 to 238 lbs. 246 to 320 lbs. 328 to 443 lbs.
    BMI 19 to 24 25 to 29 30 to 39 40 to 54

    Some Effective Tips to Lose Belly Fat and overweight: (Weight Loss Products)

1.  Eating Plenty of Fiber

This article is discussing Weight Gain & Weight Loss. Food with fiber absorbs water and forms a gel that helps slow down food as it passes through the digestive system.

This type of fiber promotes weight loss by helping you feel full and naturally eat less. It will decrease the number of calories your body absorbs from food. This is one kind of Natural Weight Loss also called beneficial Herbs for Weight Loss.

Try to consume high-fiber foods every day. Excellent sources of soluble fiber include flax seed,  Brussels sprouts, avocados, legumes, and blackberries.

2. Avoid Trans Fat Foods

Trans fats are those which are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re grown from some kinds of margarine and spreads and also often added to packaged foods.

These fats have been attached to inflammation, heart disease, insulin resistance, and abdominal fat gain.

To help reduce belly fat and protect your health,  stay away from products that contain trans fats. These are often listed as hydrogenated fats.

3. Drinking less Alcohol

Alcohol may have some health benefits but in the long run is seriously harmful if you drink too much.

Research reports that too much alcohol can also make you gain belly fat.

Drinking less alcohol may help reduce your waist size. In a study in more than 2,000 people, those who drank less alcohol daily they have less belly fat than those who consumed more alcohol on the days they drank.

4. Eating High-Protein Diet

Protein is an important nutrient for weight control.

High protein intake increases the fullness hormone PYY, and decreases appetite. It promotes fullness. Protein raises your metabolic rate and helps you to retain muscle mass during weight loss.

Studies show that people who eat more protein have less abdominal fat than those who eat a lower-protein diet.

So, include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or beans.

5. Reduce Your Stress Levels

Stress can increase belly fat by triggering the adrenal glands to produce cortisol, also known as the stress hormone.

To help reduce belly fat, engage in delightful activities that relieve stress. Yoga or meditation is an effective method of reducing stress levels.

6.   Sugary Foods

Sugar contains fructose, which is linked with several chronic diseases. These include heart disease, type 2 diabetes, obesity, and liver disease.

Studies show a relationship between high sugar eating with increased abdominal fat.

7.  Aerobic Exercise.

Aerobic exercise is an effective way to improve health, muscle and burning calories.

Studies show that it’s one of the most effective forms of exercise for reducing belly fat. But the frequency and duration of your exercise program are more important than its intensity.

8. Cooking With Coconut Oil

Coconut oil is one of the healthiest fats to eat.

It increases metabolism and decreases the amount of fat you store in response to high-calorie intake

This oil is still high in calories.

10. Training of Resistance

Weight Lifting is a great source of Resistance training, also known as strength training, is helpful for preserving and gaining muscle mass.

Studies show that, for the people of prediabetes, type 2 diabetes, and fatty liver disease, resistance training is very beneficial for belly fat loss.

Aerobic exercise also led to the greatest decrease in visceral fat. Before starting weightlifting, it will be wise to consult with an expert of Weightlifting or Exercise Trainer.

11. Avoid Sugary Beverages

Sugary beverages are full of fructose, which makes a man bulky and store belly fat.

Studies show that sugary drinks increase fat in the liver.

Losing belly fat is important to keep health fresh and spontaneous. To do this, we should avoid sugary beverages such as soda, sweet tea, the sweetened liquid mixture as well as an alcoholic.

12. Sufficient Restful Sleep

Sleep is important for many aspects of your health and proper weight. Studies show that people who don’t get enough sleep, gain more weight and thereby increases belly fat.

Sleep apnea i.e. breathing stops intermittently during the night, also leads to gain excess visceral fat.

Sleeping at least seven hours per night is a sufficient quality sleep.

To avoid sleep apnea or any sleep disorder, consult a doctor and get treated.

13. Food Intake and Exercise

Proper food intake and physical exercise are very important to gain healthy weight and loss unnecessary fat. Proper food taking will refill you required calorie and gain healthy weight.

14. Eat Fatty Fish

Fatty fish are rich in quality protein and omega-3 fats that protect you from the disease. Doctors suggest that these omega-3 fats may also help reduce visceral fat.

Try to eat  2–3 servings of fatty fish in your dish per week. These fishes include salmon, herring, sardines, mackerel, and anchovies.

15. Avoid drinking Fruit Juice

Fruit juice has vitamins and minerals, but it contains high sugar as soda and other sugary beverages. More drinking Fruit juice may store a huge amount of abdominal fat.

An 8-ounce of unsweetened apple juice contains 24 grams of sugar, which is fructose.

Eat plenty of water or unsweetened cold water with lemon.

16. Mix Apple Cider Vinegar in Diet

Apple cider vinegar has much health benefits by lowering blood sugar levels.

It contains acetic acid, which reduces abdominal fat storage in several animal studies

17. Green Tea Weight Loss.

Drinking Green tea is an excellent healthy beverage.

It contains caffeine and the antioxidant both of which boost metabolism.

Regularly drinking green tea has been advised to weight loss. This is also known as Weight Loss Drinks.

How do we gain a Healthy Weight?

To achieve a handsome figure with strong muscle is the target of the young generation. We all should have a basic knowledge of Weight gain & Weight Loss. Man and woman of all generation try to become handsome and young looking.

To keep the body strong and fatless is the prime factor of leading a disease-free life with longevity. Here are some foods and fruits mentioned below by which we can gain a healthy weight and increase our muscle and lead a healthy lifestyle.  Below are some tips on How to Gain Weight Fast or  How to Gain Weight for Men:

  1. Homemade Protein drinks.

Drinking homemade drinks by different nutritious foods can be a highly beneficial and quick way to gain weight.

Here are few tasty variations of drinks mentioned below. These are also responsible for Weight Gain & Weight Loss.

  • Chocolate banana nut shake: To make this drinks, take 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter and blend it and drink as you wish.
  • Vanilla berry shake: To make this mixture, 1 cup of fresh or frozen berries, ice, 1 cup of natural yogurt and 1 scoop of vanilla whey protein.
  • Chocolate nut shakes: To make this drinks, take 15 ounces) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon of hazelnut butter and 1 avocado.

All of these drinks will provide around 400–600 calories, along with a high amount of protein with other important minerals and vitamins.

  1. Milk

Milk has a huge amount of minerals as a weight gainer or muscle builder. A diet with all essential substances.

It provides a good balance of proteins, carbohydrates, and fats, Calcium, other vitamins, and minerals.

Drinking around one or two glasses in a day, with a meal, or before and after a workout is a good diet for building muscle and body.

  1. Rice

Rice is a low-cost, available carbohydrate source of gain weight.  1 cup of cooked rice contains 190 calories, 43 grams of carbohydrates and very little fat.

In the Asia region, this is the staple food.

In some area of this region, popular food by rice is to keep a large pot of cooked rice for a week and mix some sweets or other fruits with it. Then serve this mixture which contains many proteins and healthy fats.

  1. All kind of Nuts.

Walnut, Peanut, Almond etc. All kinds of Nuts are a perfect choice to gain weight. One handful of almonds contains over 18 grams of healthy fats and 7 grams of protein.

Since they contain many calories, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

  1. Red Meats

Red meat is one of the best muscle-building foods available all over the world.

Moreover, red meats are one of the most natural sources of dietary creation, which is the world’s best muscle-building supplement.

It is an excellent source of protein that will gain muscle. It contains leonine, an amino acid that stimulates muscle protein synthesis.

  1. All kind of Potatoes

Potatoes are very easy and cheap food to gain extra calories. Below is some same kind of foods which provide a good source of Carbohydrates and protein:

  • Oats
  • Corn
  • Buckwheat
  • Potatoes and sweet potatoes
  • Squash
  • Winter root vegetables
  • Beans and legumes

Potatoes are high in carbs and calories. It helps to gain weight. It increases your muscle and stores glycogen.  Glycogen is the primary fuel source for most sports and activities.

  1. Oily Fish

Like red meat,  oily fish as Salmon are excellent sources of protein. It is a healthy food. It increases muscle. Out of all the nutrients, salmon is the only fish provide  omega-3 fatty acids.

Just  6-ounce  fillet of salmon provides about  4 grams of omega-3 fats and 350 calories,  34 grams of high-quality protein that build your muscle or gain weight.

  1. Protein Supplements.

Protein supplements are a simple and affordable addition to your diet which helps you increase in protein intake. This is a  Weight Gain Supplements.

Like other animal products and meats, whey protein contains all the essential amino acids required to stimulate muscle growth. This medication will balance Weight Gain & Weight Loss.

 

  1. Whole-Grain Bread

Whole-grain bread is also good carb source to gain weight.

A very simple and easy diet can be made with whole grain bread. It contains high-calorie and balanced meals. It is a source of protein.  This diet is very much helpful to build up strong and handsome muscle.

 

  1. Avocados

Avocados are also a good fruit with the source of healthy fats.avocados are of calorie-dense and therefore a great food to gain weight.

A big avocado contains around 322 calories, 29 grams of fat, and 17 grams of fiber.

It contains high vitamins, minerals, and various beneficial plant compounds.

 

  1. Cereals

Cereals can be an excellent source of carbs, calories, and nutrients It is a healthy diet for building a strong body. A good food for Weight Gain & Weight Loss

We should avoid processed, high-sugar cereals and eat healthier forms like oatmeal which is a great carb source in the diet.

Whole Grain cereals and oats contain beneficial nutrients like fiber and healthy antioxidants.

  1. Dark Chocolate

Good -quality dark chocolate provides huge antioxidants and health benefits.

Most people recommend eating dark chocolate with cocoa.

Like other high-fat foods, dark chocolate has a very high-calorie it’s very easy to get many calories from it.

A  100-gram  bar Chocolate has about 600 calories. It is packed with micronutrients and health building ingredients, including magnesium, fiber,  and antioxidants.

  1. Cheese

Cheese has been a staple food to all over the world.  It is a source of high-quality protein and healthy fats. It has a good flavor.

  1. Egg

The egg is one of the healthiest foods. It builds muscle.  It provides a great source of high-quality proteins and healthy fats.

To eat the whole egg is very important. It contains almost beneficial nutrients for health. It is important for Weight Gain & Weight Loss

Nutritionists advise to eat 3 whole egg daily and take proper exercise to be healthy and free-form overweight.

  1. Yogurt or Curd.

Full-fat yogurt is a healthy and convenient food. It has a great nutritional value, including a well-balanced mix of protein, carbs, and fat.

There are numerous snacks and healthy weight-gain recipes can be made by yogurt.

  • Yogurt and fruit: Combine 1–2 cups of curd with fresh or dried fruit. Add nuts, seeds, honey or coconut flakes.
  • Chocolate peanut: Mix 1–2 cups of yogurt with some cocoa powder, peanut or any nut butter and some sugar.
  • Yogurt parfait: Mix 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast.

Information : https://www.healthline.com/