Top 6 Foods to Eat to Gain Weight

Most health and fitness tips seem to be themed around getting slimmer or more muscular.

The niche of people who are naturally skinny and struggle to put-on the teensy-weensy bit of weight seems to be totally ignored.

There are many folks who struggle hard to have the basic amount of meat on their bones that is vital for looking healthy if not beautiful. This doesn’t mean than skinny people cannot look good, but it is better to have an average amount of body mass. So, use the following food items if you too are a member of the skinny club:

1. Dry Raisins to Gain Weight:
Please understand that you need more than an average amount of natural or plant/fruit sugar to gain weight easily. This means eating the sweetest of natural foods like dried raisins. This includes the popular dry fruit, kish-mish and dates. These are loaded with fiber that helps to maintain a robust digestive system that is vital for sustaining proper absorption of nutrients. Among bodybuilders, dried raisins are regarded as the perfect snack, instantly providing them a calorie surplus that helps to gain weight or muscle with ease.

2. Carbohydrate Sources that Help to Gain Weight:
Carbs are the main source of energy for our body and when we have an excess of energy supply, some of it is stored which helps to gain weight. You need to consume complex carbohydrates that are packed with more nutrients and provide a compact form of calories. You might argue that a packet of potato chips contains more calories but most of these calories are going to be diverted towards thickening your arteries, pushing you towards a heart attack. Calories gained from complex carbs like rice, potatoes, oatmeal, bananas, whole wheat pasta/pasta and beans provide energy reserve that aids uniform, healthy weight gain.

3. Being Nutty Helps to Gain Weight:
Most of us tend to feed upon nuts and seeds once the cold season is upon us. However, a minimal amount of nuts should be eaten throughout the year. They contain the healthiest form of calories, contributing to your overall health besides helping you gain weight. You have a large number of options to choose from, including almonds, peanuts, walnuts and cashews apart from sunflower and flax seeds. Indian wisdom says that during the hot season, nuts can be consumed after soaking them in water which ensures that their thermogenic affect is not felt. Nuts provide the easiest way of consuming condensed calories without feeling full. A few roasted peanuts are equivalent to a chapatti in terms of calorie count. Walnuts present the most amazing combination of healthy or monounsaturated fats apart from phytosterols and compounds needed for stimulating formation of nitric oxide which aids faster muscle recovery and muscular growth. Thus, if you are gymming to gain bulk, remember to consume about 25 gm of walnuts, every day.

4. Fruit Juices to Gain Weight:
You need an energy-packed source that can also provide essential vitamins. The easiest solution to this is orange juice. For starters, you can consume more oranges in the juice form. Oranges are a great source of Vitamin C which ensures better metabolism of nitric oxide. Keep away from sugary, carbonated drinks that can make you look a few months pregnant but does little in terms of helping you gain weight in the right manner. Try to choose energy-dense juices like pomegranates and pineapple juices.

5. Using Fats to Gain Weight:
Besides vegetable oils used in most Indian households, you need to supplement yourself with some lesser used oils. This includes capsules of fish liver oil and a few drops of olive oil dabbed on your bread. These oils contain a higher concentration of good fats apart from omega-3 fatty acids. Ensure that you raise your intake of dairy foods, including medium-fat milk, curd, cottage cheese and butter. Ensure that you dedicate each day towards consuming at least two types of the fats listed here. Even if you are a vegetarian, try to consume eggs on a daily basis. Eggs contain one of the purest forms of protein needed for sustaining your lean muscle mass.

6. Using Atypical Food Sources to Gain Weight:
The advent of supermarkets around us has ensured easy access to typical American foods like Avocados and Granola. Avocados are packed with calories besides being rich in vitamin K and fiber. Shop for granola bars and cookies and add them to your tea or milk time, using these as your snacking regulars as they are packed with healthy calories.

Credit: Mensxp

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20 Little Ways to Drop Pounds

20 Little Ways to Drop Pounds

Tweak Your Diet

1. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.

2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.

3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.

4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.

Get Moving

5. Walk and talk. When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.

6. Watch coffee calories. The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.

7. Crack a nut. Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.

8. Don’t just sit there. The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.

Adjust Your Habits

9. Sleep well, lose more.Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.

10. Double your protein. The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine―found in beef, dairy, poultry, fish, and eggs―may help preserve muscle tissue.

11. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.

12. Eat dairy daily. A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.

Drink Up

13. Drink water. Your body often mistakes thirst for hunger, so staying hydrated means you’ll probably also stay satiated.

14. Be wary of white foods. That’s the color of most high-calorie carbs―bagels, potatoes, breads, rice, creamed corn, and the like

15. Have an apple before dinner.How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.

16. Act like a kid. Expand your definition of physical activity to include shaking your booty with your kids. It’s a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).

Breakfast Like a Champion

17. Eat breakfast. A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.

18. Be picky about bread. Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.

19. Munch a handful of M&M’s. Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.

20. Brush your teeth after every meal.It doesn’t just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you’re on the go, a few Altoids or a breath strip can have the same effect.

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Best Exercises To Lose Weight

Losing weight is often a long and monotonous process that isn’t reflected right away. And results will vary from person-to-person depending on their weight, gender, health and sometimes genetics. The average person who’s trying to lose weight should only drop 1-2 pounds a week; anything more than this is considered dangerous. Taking this fact into account, it’s no wonder why fad diets, starving yourself, and only eating once a day isn’t healthy.

Furthermore, it’s important to mix a variety of exercises in with the better eating habits. Of course, when someone hears the word “exercise,” the gym is always the first thing that comes to mind; however, most of the best exercises for losing weight don’t involve spending money on a gym membership.

Instead, it’s more about sticking with a routine, which is the toughest thing to do. Getting workouts in on a daily basis can be challenging to those with unpredictable work schedules or children, but it isn’t impossible. It only takes 20 minutes of daily cardio, and a well-balanced diet to start losing weight. You can expect to see results within 1-2 weeks, assuming you are eating well and getting 20 minutes of exercise a day. This being said, here is a list of the best exercises you can do to lose weight (in no special order).

Home & Outdoor Workouts to Help Lose Weight

1. Cycling
   Cycling is one of the best ways to lose weight because it allows you to move without causing a lot of stress on your joints. If you have a stationary bike, you’ll be able to continue cycling when the cold weather comes. Of course, most people prefer outdoor bicycling because you’re moving towards a destination, which makes exercising more fun.

   When biking, you’ll have to force yourself to keep a medium/fast pace to get the most out of this exercise. Try to keep your pace above 13 mph, and maintain it for 30 minutes or longer; this combination gives you the opportunity to lose 300 or more calories. If you’re not able to maintain this speed for 30 minutes, cycling at a leisurely pace will also give you a boost of calorie burning cardio.

2. Running/Walking/Jogging
   Running is still one of the best exercises a person can do to lose weight because it requires your entire body to move. Walking is also a great way to burn calories, as long as you keep up a pace that isn’t too leisurely; you can intensify your run or walk by finding a hill. By walking or running uphill, you’ll be working your glutes, as well as your calves, hamstrings and quadriceps. Keep up a decent pace for 30 minutes and you’ll burn 300 calories or more. It isn’t easy walking or running on an incline, and it may prove to be challenging finding a hill worth climbing. So if you are fortunate enough to own a treadmill, you can set the incline to a comfortable setting at home. If you’re going to be running up and down the same hill, it’s important to be cautious while going back down to avoid injury.
3. Interval Training
   Interval training boosts your level of fitness, which enables you to lose weight more efficiently. No matter what your current fitness level is, changing up the pace during cardio workouts will allow your body to burn more calories. If you’re walking, then pick up the pace for one or two minutes, then increase the speed once more for 1-2 minutes; then slow your pace back down to the beginning speed. Repeat for 30 minutes, and you have the potential to burn over 500 calories!
4. Push-Ups and Plank
   Planking exercises offer positive results for weight loss, and work multiple muscle groups all at one time. Push-ups will strengthen your chest, triceps, and shoulders when they are performed properly. If you are not able to keep your body straight and push yourself up, try holding yourself up in a plank position for 60 seconds. Hold yourself up by using your feet and elbows; keep your body straight while holding your abs in tight.

   To challenge yourself, try lifting one leg up at a time. If this seems too easy for you, continue with a normal push-up, then lift one arm off of the ground; turn your body so that you’re facing a wall, and then point the hand not on the ground up towards the sky. Repeat this with the other arm, and do these exercises in reps of 15-20 for 2 sets.

5. Lunges
   Work your quads, hamstrings, and glutes by exaggerating the way you walk. While keeping your spine aligned and straight, take a large step forward, and bend your knee in front of you to a 90-degree angle. Keep your weight on the foot behind you while bending your knee towards the floor. Now move your foot back, and repeat using the opposite foot to step forward with. The lower you get in your lunge, the better success you’ll have.

   It can take a few months of practice to get really low, so don’t force an injury. Once you’ve reached a very low stance, grab a couple of 5-15 lb. dumbbells, gallons of water, or whatever you have handy, and do the lunges as usual, but while holding weights in your hands.

6. Stadium Stairs
   Not everyone will have access to a stadium, stairway or a step machine, but this shouldn’t stop you from getting a high intensity calorie-burning workout. Step aerobics are great for increasing your heart rate and lowering blood pressure, which in turn lowers the risk of heart disease. If you are unable to find a stairway to use, you can purchase an aerobic step from nearly any department or fitness store.
7. Swimming
   When the weather permits it, swimming is an excellent form of exercise that requires only water and a swimsuit. Moving in the water is also good if you have any pain in your joints, as it relieves pressure on joints. Stay active in the water for an hour, and you’ll be able to burn 300 calories or more, depending on your skill level.
8. Sports
   The best sports to play for burning calories and losing weight are tennis, basketball and volleyball. You’ll be able to play with others, which makes working out seem like less of a chore. If you don’t have anyone to play with, you’ll need to encourage yourself to run after the balls while playing sports like basketball. Try to keep the volleyball up over your head by hitting it with your finger tips. Once you drop the ball, do a few jumping jacks before retrieving the ball.

   The same concept can be used for basketball; if you miss a shot, do a few jumping jacks before retrieving the ball. Also, instead of playing tennis alone, play racquetball. If you play for 30 or more minutes, you have the potential to burn over 600 calories – depending entirely on how hard you are working.

9. Jump
   Jumping doesn’t always have to involve a rope – although jumping rope is an excellent way to lose weight! Plyometrics are exercises that involve jumping, and other fast powerful movements that increase stamina and physical abilities.

   To do plyometrics, roll up a towel as if it were a line between your feet. Now place both feet on one side of the towel, and jump from one side to the other for 60 seconds. Then move the towel out of the way so that you have room to move. Imagine you have 8 tires in front of you, which are placed in two rows of 4. Then jump from one foot to the other, jumping from one tire to the next, and then jump backwards in the tires. Do this for another 60 seconds before moving on to another exercise.

10. Sit-ups/Crunches
    These may be the most dreaded exercises ever thought of, but sit-ups and crunches can be modified to suit each skill level. Begin by lying on the floor with your knees bent as if you were going to do sit-ups; now lift one leg up and extend it toward the ceiling. Place your arms at your sides, then raise your butt up, and pulse your lower body up 10 times. Then switch legs and repeat; this whole exercise works your lower abdomen.

    To work your upper abdomen, remain on the floor, and place your hands behind the ears. Keep your eyes on the ceiling, and raise your upper body toward the knees. The point isn’t to touch your elbows to your knees; it’s to engage your core in order to tone your muscles.

    
    

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6 Natural Ways To Lose Weight At Home Through Exercise

Here are some best tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.

Tip #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets.


This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.

Tip #2: Pushups: Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.



Tip #3: Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.


Tip #4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.



Tip #5: Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.


source: http://my-fitness-tipss.blogspot.com