As with any diet or exercise plan, it is essential to consult a physician or nutritionist before adopting any weight loss diet. The doctor can also help to rule out other health issues that can help with weight loss tips, such as thyroid problems, parasites or unhealthy foods. After talking to a doctor, follow these guidelines to pack some pounds healthy.
- Have A Food Diary
Knowing your eating habits and identifying places to increase calories two What and when do you eat every day for two weeks. (If you are trying to change practices, this will be a long-term process.) Online programs like My Fitness Pal and Fitday make it easy to track.
- Add It
Try to add 200+ extra calories a day in the beginning, Cassini says, and adjust top or bottom depending on the results.
Knowing the basal metabolic rate (BMR), or the number of calories your body burns daily will also help you determine how much you will need to use, experts say. And founder, Noam Tamer, says Tamer Systems Fitness. He added, “Once you have this number, you can gradually increase your daily intake and see how your body reacts.” Instead of relying on general formulas, however, Tamer recommends a breathalyzer-style test for a more accurate reading.
- Focus on Quality
Even when you’re trying to gain weight and milk cravings all day (‘wrong day’) is not great for anybody. Instead, choose foods rich in nutrients from all food groups, says Cassity. Good options include whole grains like whole-wheat pasta, fruits and vegetables, nuts and lean protein.
- Eat More Often
And I never miss a meal! It’s easy to feel full when you start to introduce more and more calories into each meal. Changes in food intake can cause gastrointestinal problems or even acne (be sure to note any potential side effects in your diary so you can make adjustments when needed). Make things easy on your stomach by spreading calories in five to six small meals a day.
- Breakfast Smart
Eating breakfast can also help prevent you from getting hurt. Choose intensive calorie options such as nuts, cheese, dried fruits, yoghurt with granola, avocados, and nut butter or whole-grain crackers with hummus. If you are away from home for a while, pack breakfast for calories on the go.
- Eat Before Bed
Consider this a permission slip for midnight time hobbies. There is a lot of healing and regeneration when we sleep, so eating before bed can give your body the nutrients it needs to function. Names wrapped with PB&J or avocado, vegetables, and lean meat or cheese.
- Drink It Down
Instead of diet soda and other low-calorie drinks, replace a filling, high-calorie beverages such as smudges, healthy shakes, or liquid foods. Put foods in the middle to increase calories and to avoid consuming drinks during meals (which can make people eat solid foods less).
- Adjust Your Exercise Routine
Unlike these activities, focus more on strength training, which increases your heart rate, Tamar says. Moderate cardio exercises are functional, but there is something harder that will end after you burn more calories. And remember to use protein after 45 minutes of your workout to speed up the recovery of protein (good sources include poultry, eggs, tofu, beans, lentils, or nut butter).