I Am 26 Years Old 162 Cm Height But My Body Weight Is Only 48 Kg How To Increase Body Weight?
i want to make my body weight 60-65 Kg .. have any medicines for that without side effects??
i want to make my body weight 60-65 Kg .. have any medicines for that without side effects??
first note that like anything in life- no pain no gain, if you just eat nothing will happen (you may gain some fat), basically you need to work out, check out the following http://tinyurl.com/buildmusclesnow
It seems that men are bombarded with messages about being muscular, lean, and ripped. Before you start to make some changes, consider doing a little self-exploration. Do you recognize that body size, shape, muscularity, or weight do not determine your identity as a man? Do you know men who have lots of muscles, yet who are not happy? Do you recognize that who you are is more than just your body? If you are truly interested in making some changes, consider working toward accepting your current appearance first and know that making changes to your weight in either direction takes considerable energy. If you are interested in adding muscle, you can anticipate that it will take effort, time, and a focused plan.
Your assumption about metabolism playing a role is correct. A person’s basal metabolism represents the minimum energy expended to keep a resting, awake, body alive. The energy used in basal metabolism depends primarily on lean body mass. Other factors that influence your basal metabolism include: the amount of body surface (the greater the area, the greater the heat loss); gender (males average higher energy rates because of greater lean body mass); body temperature; thyroid hormone levels (higher levels increase metabolic rate); aspects of nervous system activity; age (metabolic rate falls as we age); nutritional state (eating less slows metabolic rate); pregnancy (metabolic rate increases); caffeine and tobacco use (metabolic rate increases).
You seem to be on the right track in terms of what you can do yourself to gain weight. The reason people suggest weight lifting is because it has a tendency to add muscle mass. If you are not sure how to lift or have concerns about fitting training into your schedule, you may want to invest in a personal trainer to learn the basics. If you are a Columbia student, you can contact Dodge Fitness Center to schedule a consultation; and you can use the 100 m.i.l.e. Club to set golas and track your activity online. For tips on weightlifting, check out the extensive list of related questions below.
As far as food choices, try gradually increasing your consumption of energy-dense foods, especially those higher in protein such as low fat peanut butter, nuts (cashews and peanuts), lean cuts of chicken, turkey, and fish such as salmon and tuna. The MyPyramid.gov site contains some protein suggestions which may be beneficial.
Remember that anyone undertaking a weight changing venture can expect body composition and size to change gradually. And, while you’re waiting for the effects of your efforts to kick in, remember to flex all of your muscles — your heart, soul, compassion, humor, patience, and intelligence — you just might find that you are already bulging and ripped.
Hi,
First make sure that you do not suffer from underlying illnesses that cause weight loss or hamper weight gain.
You must eat more at each meal and have healthy snacks between meals. If necessary, take a meal supplement.
High-energy diet for the underweight
Here is an example of a diet that will provide him with sufficient energy to assist with weight gain:
Foods that should be included every day:
Full-cream milk: 750 – 1000 ml (3 to 4 cups)
Meat, fish, eggs and other protein foods: 3-5 servings (90 to 150 g)
Bread and cereals: 8-12 servings (e.g. up to 6 cups of starch a day)
Fruit and vegetables: 3-5 servings
Fats and oils: 90 g (6 tablespoons)
Healthy desserts: 1-2 servings
Menu
Before breakfast:
1 cup of tea or coffee with full-cream milk, 2 t of sugar and 2 biscuits
Breakfast:
Fruit or fruit juice (1 orange or 1 glass of orange juice)
Cereal with milk and sugar (1/2 cup of breakfast cereal or porridge, with ½ cup of full-cream milk and 2 t of sugar or honey, or 1 tablespoon of raisins)
Boiled egg or bacon or sausage (fry bacon or sausage in non-stick pan)
Wholewheat toast or roll with butter and jam (1-2 slices of toast or rolls with 30g polyunsaturated margarine and 1-2 tablespoons of jam, honey or marmalade)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)
Morning tea:
Milky drink (cappuccino made with ½ cup of full-cream milk and 2 t sugar)
or
Smoothy (process full-cream milk with fruit and honey in 1 glass – see recipe tips below)
or
Fruit juice with snack (1 glass of fruit juice with 30 g peanuts or dried fruit or an energy bar)
Lunch:
Soup (1/2 cup)
Meat, fish or poultry (120 g portion)
Potato (1 large potato or sweet potato, or rice or pasta)
Vegetable or salad with dressing (1/2 cup of cooked vegetables or ½ cup of salad with 1 T of salad dressing or mayonnaise)
Pudding (1/2 cup of boiled, sweetened or canned fruit with 1 scoop of ice cream or ½ cup of custard)
Roll with butter and cheese (1 whole-wheat roll or 2-3 whole-wheat biscuits with 2 t polyunsaturated margarine and 30g of cheese)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)
Afternoon tea:
Sandwiches with filling (2 slices of whole-wheat bread with 2 t polyunsaturated margarine and 2 T peanut butter or cream cheese with chopped nuts or egg mayonnaise)
or
Cake or biscuits (1 slice of cheese cake or 2-3 chocolate digestive biscuits)
Tea with milk and sugar (1 cup of tea with full-cream milk and 2 t of sugar)
Supper:
Fruit juice (1 glass)
Meat or fish or cheese or eggs (90 g portion or 1-2 eggs)
Vegetable or salad with dressing (1/2 cup of cooked vegetables or ½ cup of salad with 1 T of salad dressing or mayonnaise)
Starch (1/2 cup of cooked rice or pasta or potato)
Pudding (1/2 cup of rice or tapioca pudding or ready-to eat puddings or 2 scoops of ice cream)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)
Bedtime:
Milk drink (1 cup of Milo or Ovaltine made with full-cream milk) Biscuits (2-3 biscuits)
Nutrient composition
The diet outlined above should provide 12 600 to 14 700 kJ or 3000 to 3500 cal a day, and 100 to 120 g of protein. All other nutrients are provided.
It is estimated that a person eating this diet would gain 1 to 1,5 kg per week.
Tips for making smoothies
To make delicious smoothies, use the following:
1-2 fruits (peeled apples or mashed bananas, mixed with 1 T of lemon juice to prevent fruit from discolouring, or apricots, mangoes or fresh berries, or any other fruit in season)
1 cup of full-cream milk
2 T whole-milk powder
2 t sugar or honey
Place ingredients in blender. Blend till smooth and serve ice cold.
My favourite smoothy:
1 ripe avocado (peel, remove pip and mash with 1 T lemon juice to prevent discolouration)
1 cup of full-cream milk
2 t honey
Place ingredients in blender. Blend till smooth, chill till ice cold and serve with a pinch of nutmeg on top.
Enjoy Life
FOOD!
3000 calories a day and more if you are working out…
Stop worrying about it for now! you will regret this desire to put on weight after sometimes
mix honey in hot water .and drink it in early with empty stomach