Lifestyle

How to achieve an ideal Body weight

We all are on a constant quest to become size “Zero” without knowing the health hazards. But let’s understand the importance of ideal body weight and how to achieve it. A lot has been written and said about loosing weight, but the health risks people who are underweight face are myriad too. So in this articled I’ve mentioned ways and means to maintain healthy weight.

The biggest drawback being – If a person is underweight, their body may not be getting the nutrients it needs to build healthy bones, skin, and hair.

While some people may have a genetic background or a medical illness that prevents them from putting on weight, there are ways and means by which a person can gain weight organically and in a heathy manner

In this article, we look at ways to tell if you are underweight, causes and treatments

When do we call a person underweight?

The Centers for Disease Control and Prevention (CDC) recommend people use a body mass index (BMI) to calculate if they are underweight, at a healthy weight, or overweight.

Using the BMI is considered a good measure of a person’s weight because it compares their weight to their height. For example, a 170-pound person may not be overweight if they are very tall but could be overweight if they are very short.

  • Underweight: less than 18.5
  • Normal/healthy weight: 18.5 to 24.9

Risks of being underweight

Being underweight can cause health problems, just as being overweight can.

Not all people who are underweight experience adverse side effects or symptoms from being underweight:

  • Osteoporosis. Being underweight increases a woman’s risk of osteoporosis, which is where the bones are brittle and more prone to breaking.
  • Skin, hair, or teeth problems. If a person does not get enough nutrients in their daily diet, they may display physical symptoms, such as thinning skin, hairloss, dry skin, or poor dental health.
  • Getting sick frequently. If a person does not get enough energy from their diet to maintain a healthy body weight, they may also not be getting enough nutrients to fight off infections. As a result, a person may get sick more frequently, and common illnesses, such as a cold, can last longer than they usually would.
  • Feeling tired all the time. Calories are a measurement of the energy a particular food can give a person. Not getting enough calories to maintain a healthy weight can make a person feel fatigued.
  • Anemia. A person who is underweight is more likely to have low blood counts, known as anemia, which causes dizziness, headaches, and fatigue.
  • Irregular periods. Women who are underweight may not have regular periods, they may find menstruation stops, or an adolescent’s first period may be delayed or absent. Irregular or absent menstruation can cause infertility.
  • Premature births: A woman who is pregnant and underweight is at a higher risk for pre-term labor, which means having a baby before 37 weeks.
  • Slow or impaired growth. Being underweight and not getting enough calories could mean a person may not develop as expected. Doctors call this a ‘failure to thrive.’

Causes of being underweight:

There are a variety of reasons why a person may be underweight. Sometimes, multiple underlying causes may be related. Causes of being underweight include family history, A high metabolism, Frequent physical activity. Physical illness or chronic disease, Mental illness. 

Choosing healthy ways and diet for weight gain:

  • Adding snacks. High-protein and whole-grain carbohydrate snacks can help a person gain weight. Examples include peanut butter crackers, protein bars, trail mix, pita chips and hummus, or a handful of almonds.
  • Eating several small meals a day. Sometimes a person may be underweight because they cannot tolerate eating large meals. Instead, a person can eat several small meals throughout the day.
  • Incorporating additional foods. A person can add calorie-dense food sources to their existing diet, such as putting slivered almonds on top of cereal or yogurt, sunflower or chia seeds on a salad or soup, or nut butter on whole-grain toast. Cod liver oil also helps increase weight gain
  • A Glass Of Banana/Mango Milkshake
    Banana and Mango are calorie rich foods and are therefore a great and easy way to gain weight. A single banana has about 100 calories while a mango has about 60 calories. These two fruits are your grandma’s secret weapons that can help you gain weight fast healthily.
  • Include Healthy Supplements: Endura Mass is one of the most trusted ways of increasing muscle mass and is certified safe for both males and females.

Lets understand why Endura Mass

  • Has a balanced formula of soy proteins, carbohydrates, fats, minerals, and vitamins, which gives the vital nutrients along with energy for weight gain.
  • It is available in 3 different Flavours, Banana, Vanilla and Chocolate, so choose basis for your choice.
  • Endura Mass has the ability to construct the nucleus of cells in the body and acts as an anabolic booster. It decreases muscular degradation, helping in building muscle mass.
  • Endura Mass gives ~3480 extra calories per day to your body (apart from the calories you gain from your regular diet)
  • It is 100% Vegetarian and can be used by everyone who wants to gain weight, be it sportsmen or any active individual.
  • Further, you can take it with milk or even juice, and let me tell you it has No Cholesterol and No Trans Fat.
  • This product also claims “no side effects” and is acclaimed 100% safe.
  • Endura is a GMP certified company, and an ISO 9001:2008 and ISO 22000:2005 (HACCP) certified company. This proves the high standards it has wrt Quality measures.
  • Further, it is manufactured in collaboration with Solae LLC, USA. Endura sources its Key ingredients from Solae, which is a world leader in Innovative Soy-based technologies

How to use Endura Mass for effective results:

Add 10-30 gms (2-3 teaspoons) Endura Mass in a glass or milk or juice. Mix well. Take this drink one to three times a day. For quick gain, mix 2-3 teaspoons of Endura Mass in a glass of full cream milk along with 2 bananas. Take this twice, daily. Avoid taking Endura Mass just before bedtime.

These supplements should be coupled  with yoga , physical exercises such a push ups, bench press – for effective, long lasting and healthy results.

Your transformation from skinny to muscle will require a focused and a balanced approach towards training, diet as well as supplements. You can’t replace your bad training with a good diet and vice-versa. Besides, you will need a lot of patience to see those scales going up. Keep pushing yourself and you will be there one day.

Happy health and a new self confidence!

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