HEALTHY WEIGHT GAIN


 The truth is that in OUR society  neither  underweight nor  overweight  people are welcomed with open arms 


 Under weights are considered that they would be prone to health challenges  like anemia  and weak immune system etc
 where as over weights  might have different set of health problems. therefore it is advisable to have fit healthy and lean body for every one .

CONTROLLING YOUR HUNGER :

Hunger is one of the biggest reasons why people gain weight.

When people are  real hungry, they are more likely to eat larger portions of food. In addition, hunger can increase your cravings for unhealthy foods , like junk food.

Having healthy snacks like fresh fruits etc  handy can help combat hunger and curb your cravings for  junk foods.

Just remember to keep your portion sizes at meals in check.  
Otherwise, eating too many healthy snacks alongside large meals can still affect your waistline. 
Ensuring your diet is balanced and provides enough calories for your height, age and activity levels'
This is key to maintain healthy life.
Instead, look to eat a nutritionally balanced diet that contains regular meals and snacks.

 

INCREASE YOUR PROTEIN AND FIBER INTAKE:

A higher protein diet can help boost your metabolism and preserve muscle mass — two factors important for 

maintaining a healthy weight.
those with high metabolisms can also fight to gain weight even when eating high-Protein foods

To increase your protein intake, try eating more protein-rich foods like eggs, meats, fish, tofu and lentils.

that eating an extra 15 grams of fiber per day may decrease your calorie intake up to 10%. 
resulting into a loss of up to 4.2 pounds (1.9 kg) over four month period to produce healthy and lean body for 

ever.

You can increase your fiber intake by eating more vegetables, especially beans and legumes. Alternatively, 
you can try taking a soluble fiber supplements which are very good in strong digestion power  .



EATING TOO MANY HEALTHY FATS:

Healthy fats like  Omega 3 as  found in fish, avocado, coconut oil and olive oil are an important part of a healthy diet.
They should be taken regularly .

Unfortunately, “having too much of a good thing” also applies to healthy fats. That’s because healthy fats are  also high in calories.


DRINK COFFEE:




Over 65% of Americans drink coffee daily .Although Many people are   drinking this coffee  in many variants, .Once we reach a certain point in life, we stop functioning without a proper intake of coffee. No one thinks it tastes particularly good, but we still drink tons of it because the caffeine in it keeps us going. We just keep doing it and never question this nectar of the Gods that has been given to us.
That said, Cream Makes Coffee Stay Warm Longer  In fact, coffee stays warm up to 20% longer if you add cream to it. 

This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients.
However, studies  show that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee, which  make it unhealthy  drink . This means your coffee habit  with milk can get you  fat gain .

NOT EATING ENOUGH FRUITS AND VEGGIES:



Less  than 1 in 10 Americans meet the   Expert's recommendations for fruit and vegetable intake .
This is likely a big reason why 70% of Americans are either overweight or obese.
Not only are fruits and vegetables loaded with beneficial nutrients, but they are also quite low in calories, which is great for your waistline
that people who eat more vegetables and fruits are more likely to be at a healthier weight.

FIXING MEAL TIME: 



that people who had regular meal times felt less hungry before a meal and more full after a meal. 
This means people with irregular mealtimes may often feel more hungry and eat more food .
Most concerning is that people who have irregular meal times have a higher risk of chronic diseases.
 This includes metabolic syndrome, heart disease, insulin resistance , diabetics, and poor blood sugar control.


THE BOTTOM LINE:


There are many little things that can make you gain fat.

However, you should  make lifestyle changes today to avail benefits  for them.

By following just a few of the tips in this article, you can make sure you get the most out of your healthy diet and exercise routine to gain healthy fat .




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