BEAUTY GLOBUS - TIPS FOR YOU

OVERWEIGHT OR UNDERWEIGHT

    Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

For each of us, there are complex, interlinked reasons why we're a particular weight. Understanding what these are can help if you want to alter your weight.

Genes
An underlying tendency to obesity may be the result of our genes. People who generally have little problem controlling their weight seem to have a precisely tuned appetite.

People who gain weight, on the other hand, may be less sensitive to their body's signals of fullness.
Many genes have been identified that either increase or decrease appetite.
    People who generally have little problem controlling their weight seem to have a precisely tuned appetite, while people who struggle to control their weight may be less sensitive to their body's signals of fullness.

Studies of twins who've been raised apart attribute almost two-thirds of the difference in body fatness to genetic factors. However, genetic factors don't make obesity inevitable.

Habits
Eating habits develop over many years, and are strongly influenced by our first tastes as babies and dietary patterns formed in early childhood.

These are then continuously reinforced as we grow up, which makes them difficult to change.

Too often, they lead to eating too many calories. Recognising these unhelpful habits and replacing them with positive behaviour are key steps in successful weight control.

If you always reach for sugary or fatty snacks when you watch TV, for example, distract yourself with another activity or make sure the snacks are healthy alternatives, such as fruit or vegetable sticks.

Food
People who tend to choose foods that are high in fat or contain a lot of energy (calories) in small portions are more likely to gain weight than those who fill their plates with bulky, low-energy foods, such as bread, fruit and vegetables.

Bigger portion sizes also mean more calories (see How to lose weight and A healthy weight-loss diet).

Emotions
Overeating can also be triggered by our emotions. Some people turn to food or alcohol in stressful situations, such as after a family argument or a particularly difficult day at work.

Other vulnerable times may be when you're feeling tired, bored or sad.

Identifying triggers and cues that cause you to overeat can help you to change your behaviour in these situations and avoid unwanted calories.

Write down the times when your emotions lead to eating (see Food diary). This will help you to identify situations when you're particularly vulnerable to excess snacking.

Try the following techniques:

Ask yourself if you must have the food - thinking about what you're doing can help you avoid extra snacks
Replace images of food with other positive thoughts
Distract yourself from eating by doing something else you enjoy

Other causes
Medical conditions
Some medical conditions can cause obesity, but these are rare. Prader-Willi syndrome, for example, is a genetic disorder that can result in obesity because people with the condition don't feel full (satiated) and overeat as a result.

Some brain disorders can also cause obesity. For example, brain tumours can result in obesity if they grow in the part of the brain that affects appetite control. However, these are extremely rare.

Medication
Drugs that treat high blood pressure, inflammatory conditions (steroids) and mood disorders can contribute to weight gain by stimulating appetite or decreasing energy expenditure.

If you're concerned, an alternative medicine may be available, but it's vital you consult your GP before stopping any medication.

In some cases, the weight gain is unrelated to the medication. For example, drugs that help to improve low mood may increase appetite simply because they make you feel better, so you're more likely to feel like eating.

Some drugs encourage the body to retain water. This may lead to weight gain, but as it isn't fat the problem will resolve once the underlying disease has been treated.

Physical inactivity
People who lead a physically active life are less likely to gain weight than those who spend most of their day sitting in front of a computer or TV, or in the car.

Have a TV-free day each week and take up a physical activity.

There's evidence regular physical activity can help to keep the weight off in the long term, too.

Warning signs
Obesity doesn't develop overnight. It takes about 3,500 excess calories to gain just 0.5kg (1lb). Few people gain more than 2lb to 5lb each year. Weight fluctuates from day to day, but you should aim to stay about the same weight from week to week.

If you notice a consistent increase in your weight, try to stabilise it before you develop a serious problem.

Begin by reducing the amount of fat in your diet and incorporate 20 to 30 minutes of activity into your day.

HOW TO GAIN WEIGHT

Weight gain is something that isn't easy to do and you probably know this already. I know first hand because it is something I have to do every day. I am an ectomorph by genetics, which is the "skinny body type" and the one with the fast metabolism which makes gaining so hard for guys like me. The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.

So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are:

1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.

4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.

 

 

WEIGHT GAIN TIPS

To gain weight, athletes need to consume more calories than they expend. This weight gain will include fat, muscle, and water. To limit the amount of fat gain and increase muscle gains, athletes need to follow a good training program supported by a sound nutrition program. Supplements, like Weight Gainer 2000, are marketed to athletes that want to gain weight, claiming they will aid in the gain of muscle mass. Although these supplements may help increase daily caloric intake, they have no benefits over good food choices. One common misconception among athletes is that the best way to build muscle or "bulk up" is to eat a high-protein diet. Adequate protein intake is essential for muscle growth; however, most of the calories needed to fuel muscle growth come from carbohydrates and fat.

Follow these tips for a healthy weight gain:

1. It takes time to increase muscle weight.

Most athletes can successfully gain ½ to 1 pound per week if they eat enough food to meet their calorie needs and train properly. Increasing calorie intake by 500 to 1000 calories per day can help supply the extra calories needed to gain lean weight.

2. Choose higher calorie foods from all the groups in the Food Guide Pyramid.

For example, choose a multigrain bread over white bread, or juices and milk over water.

3. Eat larger food portions.

Increasing the amount of food that you eat at one time will supply the calories needed to gain muscle weight.

4. Eat five or more meals a day.

Eat plenty of high calorie snacks throughout the day.

5. Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages.

For example, drinking 1 ½ quarts of grape or cranberry juice supplies 1000 calories. 1 ½ quarts of 2% milk supplies 720 calories.

6. Set realistic goals.

Hereditary factors can play a large role in physique. You are not going to look like Arnold if your parents look like Pee Wee Herman.

The following are some examples of high calorie snacks:

• A soft pretzel with cream cheese or peanut butter
• Milkshakes made with whole milk and ice cream plus powdered milk
• Dried fruit
• Bean and cheese burritos
• Bagel and cream cheese or peanut butter
• Baked potatoes with sour cream, cheese, or chili
• Granola and yogurt
• Muffins
• Peanut butter and jelly sandwich
• Cheese and crackers
• Blender drinks with fruit, milk, ice cream, or protein powders or powdered milk
• High calorie granola bars or energy bars