Hey guys~!
Took height and weight today! Gained 3kg, and grew 1cm. Now its 167cm, and 54kg. I'm only 90%.. I think I need to gain about 2kg more. I feel that I'm too skinny. Lol.. Not enough muscles~
Anyway, here's some info for those who wanna lose weight :D.
Hunger is a major barrier if you're trying to drop a few kilos. Instead of simply eating less while dieting, try to stock up on foods that fill you up for a small amount of calories. Low-density foods are typically high in water and fibre.
Follow these six easy tips:
Stock up on veggies. Eat plenty of leafy greens, lettuce, tomatoes, green beans, squash and onions. Don't like the taste? Stash them in stews, soups, pasta sauces, pizza or meatloaf. They're high-volume, high satisfaction, low-calorie superstars.
Limit dry foods. Avoid crackers and chips. Dry foods lack water and can pack a lot of calories into a small portion.
Water works. Aim for half of your total fluid intake to come from plain water. IF you want to make things more interesting, try soda and sparkling mineral waters, diet soft drinks or herbal teas. Remember, too, that fresh fruit and veggies contain lots of water - another reasonto stock up on them.
Say yes to starters. Sensible entrees plough into your appetite, so should lower the energy density of your main meal. Choose vegetable soups or a garden salad with low-fat dressing.
Load up on protein. There's plenty to choose from in this food group, including lean red meat, poultry, fish, eggs, dairy, beans, soy and grains. Protein makes you feel full for longer, having a limiting effect on the amount of other foods you eat.
Wholegrain goodness. At least half your breads and cereals should contain wholegrains.
What To Eat To Gain Weight
Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.
It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting.
Protein powders and nutritional supplement drinks such as Ensure can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.
It would also be a healthy idea to add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.
Dietary Supplements and Gaining Weight
A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. Some people find that their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine. Some people who are very ill may need liquid nutritional preparations that are available through their doctors.Resistive Exercise To Gain Weight
Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment.Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.