WEIGHTY ISSUES

Are you among those struggling to put on weight ? here are some ways to achieve your goal

 While reams of space has been dedicated to how you can knock off those unwanted prounds and lose those inches, there are also several people who'd love to put on a little bit of weight, and have a tough time doing so. There's no reason to take supplements or weight gain pills to put on weight- a healthy diet and some positive attitude is all that you need. First of all, you need to find out if you're suffering from a medical condition that is not allowing you to gain weight. Once you ger that cleared, gear up to improve your diet.

• Since gaining weight is as tough as lose need to be patient to get results. Make up a diet chart to ensure that you consume more calories than what you burn. 
• The idea isn't to eat everything that comes your way, but,to eat wisely. Consume healthy foods, but frequently-say three small meals and three large ones. Make sure you maintain a gap of at least three hours between each meal so that you can digest each properly. Never keep a five-hours gap between meals.
• If you think that to gain weight you need to forger exercising, think again. Resistance training exercises not only help you like gain muscle mass. They also increase your metabolism. Ask a fitness trainer to teach you some weight-gain exercises. don't forget to have protein-rich foods after your workout.
• Foods that are great sources of protein include fish, low-fat dairy products, milk,meats, almond, sesame and sun flower seeds.
• Stay away from junk and fatty foods. Consult a dietitian to know which high protein foods, high carbohydrate foods and healthy fats you can include in your diet. There is another misconception that beer helps you put on weight. Because a beer belly, you'll gain nothing else. don't binge on it.
• Start your day with a healthy breakfast comprising a glass of milk and a banana or a banana milkshake, whole-grain toast, a fruit and some nuts. Stick to eating more fruit than having juices.

        Stick to wholegrain bread, green leafy vegetables, paneer, a chicken or fish dish, rice and dal for lunch. Have dinner with more or less the same menu, but at least two hours before you hit the sack.