As a personal trainer, I am often asked the best way to lose
weight and keep it off. For many ladies this is a huge problem that they
are hoping will shrink down to size. Many of these women envy their
skinny friends and relatives, mistaking low body weight with being
healthy. Women's fitness means a whole lot more than just being thin.
There really is such a thing as being too thin. It's hard to believe since most of us struggle with being too fat. But anyone over the age of 18 with a BMI of 18.5 or less are considered underweight.
Depending on your body frame and other factors, being underweight can wreak havoc on your health. So why not chug down some milkshakes and put some meat on those bones? Unfortunately it's not as easy as that. It is actually more difficult to gain weight than it is to lose it.
There are many factors that make it hard for a person to gain weight. Some people have fewer fat cells and therefore can never be really fat. Others are very active or maybe even hyper-active resulting in an increased metabolism that burns calories at a high rate. A poor diet or other underlying medical conditions could hinder a person's ability to gain weight.
Being underweight can compromise the immune system, cause muscles to atrophy, and bones to become brittle. A person who is too skinny may have problems with circulation and find that they have a lower body temperature than others who have more body fat to keep them warm.
It is important for anyone who is underweight to eat a healthy diet rich in fruits and vegetables as well as protein and whole grains. You must consume more calories than you burn each day in order to gain weight. The best way to do that is to eat at least 3 regular meals and 3 to 4 snacks each day.
In order to manage your eating habits, I suggest you begin a diet and fitness journal. You'll want to start by recording your current weight and measurements. This will determine your starting point and is very important in your efforts to gain weight. Write down your long-term goal of your desired weight. Next, make a short-term goal of something like gaining 1 to 2 pounds per week.
Just as with losing weight, people who maintain a fitness journal have a much greater success with gaining weight than those who try to gain weight on their own. So, you need to write down everything you eat and drink every day. Try to set goals to eat 6 meals a day. Keep track of what you are eating and discuss your journal with your physician. He or she may have some suggestions of foods that you should add to your diet to help you gain weight.
Get plenty of cardio and strength training exercises. Being active will help to increase your appetite. When you are trying to gain weight, it helps to be hungry. Your goal should be to build muscle and not fat, so strength training exercises with weights will be ideal. Try to exercise at least 6 days per week for 30 minutes or more each day.
Take time to rest. Getting an adequate amount of sleep each night will help your body to replenish and rejuvenate. The healthier lifestyle that you lead, the better your appetite and ability to gain weight will become.
There really is such a thing as being too thin. It's hard to believe since most of us struggle with being too fat. But anyone over the age of 18 with a BMI of 18.5 or less are considered underweight.
Depending on your body frame and other factors, being underweight can wreak havoc on your health. So why not chug down some milkshakes and put some meat on those bones? Unfortunately it's not as easy as that. It is actually more difficult to gain weight than it is to lose it.
There are many factors that make it hard for a person to gain weight. Some people have fewer fat cells and therefore can never be really fat. Others are very active or maybe even hyper-active resulting in an increased metabolism that burns calories at a high rate. A poor diet or other underlying medical conditions could hinder a person's ability to gain weight.
Being underweight can compromise the immune system, cause muscles to atrophy, and bones to become brittle. A person who is too skinny may have problems with circulation and find that they have a lower body temperature than others who have more body fat to keep them warm.
It is important for anyone who is underweight to eat a healthy diet rich in fruits and vegetables as well as protein and whole grains. You must consume more calories than you burn each day in order to gain weight. The best way to do that is to eat at least 3 regular meals and 3 to 4 snacks each day.
In order to manage your eating habits, I suggest you begin a diet and fitness journal. You'll want to start by recording your current weight and measurements. This will determine your starting point and is very important in your efforts to gain weight. Write down your long-term goal of your desired weight. Next, make a short-term goal of something like gaining 1 to 2 pounds per week.
Just as with losing weight, people who maintain a fitness journal have a much greater success with gaining weight than those who try to gain weight on their own. So, you need to write down everything you eat and drink every day. Try to set goals to eat 6 meals a day. Keep track of what you are eating and discuss your journal with your physician. He or she may have some suggestions of foods that you should add to your diet to help you gain weight.
Get plenty of cardio and strength training exercises. Being active will help to increase your appetite. When you are trying to gain weight, it helps to be hungry. Your goal should be to build muscle and not fat, so strength training exercises with weights will be ideal. Try to exercise at least 6 days per week for 30 minutes or more each day.
Take time to rest. Getting an adequate amount of sleep each night will help your body to replenish and rejuvenate. The healthier lifestyle that you lead, the better your appetite and ability to gain weight will become.
Karen Ficarelli is the founder and CEO of www.Fitness4Her.com, a
diet, exercise program and women's fitness blog, developed especially
for women. A mother of three, Karen knows how hard it is to fit
everything into a busy schedule. A fitness author, personal trainer,
Pilate's instructor, sports nutritionist, fitness model, wife and mom,
Karen is passionate about helping other women reach their fitness goals.
She knows firsthand that the desire to attain a healthy, slim and
well-toned body is just as important as any other dream that a woman can
have. But going a step further, Karen understands that to achieve that
dream, you first must believe in it. Think it, believe it, achieve it...
Fitness4Her.com... the website for women's fitness.
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