hi i am 20 and 5.11" is my hight but my body weight is 56 only how can i increase my weight by my own?

Answer 1

weight gain comes down to pairing a balanced eating pattern with regular physical activity - like any healthy lifestyle

daily exercise- join gym and do course of weight gaining

Besides that follow this : -

Plan ahead for extra meals and snacks:

The key to gaining weight is shifting the body weight equation so that you take in more calories than you burn. To gain weight, you may need to eat more food. Instead of the traditional "three squares a day," add two or three substantial snacks between three moderate-size meals. By spreading out your food choices during the day, you'll be more likely to enjoy your meals and snacks without feeling overstuffed.

Concentrate on calories:

Tip the scales toward weight gain by choosing foods that are "calorie-dense," or high in calories. While rich desserts and fried foods quickly come to mind, the emphasis should be on foods that pack other nutrients, such as protein, vitamins, and minerals, in addition to calories.

Where can you start?

Begin by choosing calorie-rich foods from each group of the Food Guide Pyramid shown below, plus fats, oils, and sweets in moderation. Aim for the higher end of the recommended number of servings from each group shown in the Pyramid. Here are some calorie-dense, nutritious foods:

Bread, cereal, rice, and pasta: granola, bagels, biscuits, cornbread

Fruits: canned fruit in syrup, dried fruits, fruit nectars

Vegetables: avocado, olives, potatoes, peas, corn, squash

Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, swordfish, omelets, nuts, peanut butter, kidney beans, chickpeas

Milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes

Use in moderation fats, oils, and sweets, such as butter, margarine, sour cream, cream cheese, gravy, salad dressings, jellies, jams, honey, and candies.
Maximize each mouthful
Incorporating extra calories into everyday meals can make eating a creative and flavorful experience. Try adding these nutritious, calorie-packed combinations to your meals:

Use milk in place of water in hot cereal, soups, and sauces. Sprinkle powdered milk into casseroles and meatloaf for added calories, protein, and calcium.

Add avocado, cheese, and salad dressings to sandwiches. Even fat-free dressings and cheeses will add calories without added fat.

Mix cooked, chopped meat, wheat germ, nuts, beans, or cheese into casseroles, side dishes, and pasta.

Choose calorie-dense beverages, appetizers, soup, salads, entrees, and desserts when dining out.

Answer 2

The best way to increase your weight is to follow simple homely remedies given below
- Do regular exercise and jogging in the morning
- Do regular pranayam without fail - anulom-vilom and kapalbhati are essential for people of any age
- Have food with protein and vitamins in plenty and don't eat excessive at a time, have the same quantity in intervals
- Get up early in the morning and have full sleep
- Lead tention-free life and have positive attitude towards life
Follow these easy steps and find ur weight increase in two months

Answer 3

U are absolutely healthy for your age. Still if u want to increase your weight eat more milk products icecreams, choclates everyday and if you are a nonveg you can eat liver,brain of other people which will help you to become more strong mentally.

Answer 4

get pregnant and have a baby being pregnant will gain ya weight fast and maybe you can keep it then too the weight

Answer 5

hai,

Take a spoon of honey mix it in milk drink it b4 u go 2 bed. you can see the difference in a week.I swear.............

like my ans choose me the best

Answer 6

EAT BANANAS WITH MILK AND HAVE LIGHT EXERCISES. PREFER NO VEG IN YOUR DINNER.

Answer 7

You can use some weight.

How do you feel.

I have two articles on the subject written by me , read them and use them, for yourself to understand the mechanics.
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Body Building
BY
minootoo

You are blessed.

How old are you?

Most people put on weight after age 40.

Any way before you try any thing, see a doctor to rule out any abnormalities (Hormone, Pituitary).

Remember it is ten times easier to put on the weight then to take it off.


Body building is opposite of weight loss. But you must understand weight loss in order to build body.

I will include my article on weight loss also.

Most people eat protein reach food and complex carbohydrates, with one thing in mind, that they have to exercise 6 days a week and they have to eat more than what they burn off each day.

If you eat about 300 to 400 more calories per day then you burn off, you have a weight gain of slightly less than one pound per week.

You need to eat about 4000 calories per day minimum.

If that does not work than slow down your exercises routine.

In extreme case you will not exercises for two weeks at all, followed by vigorous exercises routine for six weeks. Repeat this cycle again and again till you reach your goal.

References:
http://search.yahoo.com/search?ei=utf-8&fr=slv1-mdp&p=Calories+chart

http://www.halls.md/body-mass-index/bmi.htm

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Life Style Change Program for Loosing Weight
By
minootoo

Who needs to loose weight?

Answer is simply not every one, only the over weight person.

Who is over weight?

This is simple, it is easy to find out and it is available on line, it is call Bio Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand.

What is the reason for being over weight?

This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI.

Basic understanding of loosing weight.

Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.

Simply put any person eating only say 1500 calories a day will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism.

What is a healthy weight loss?

When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.

How much is one pound of body fat?

One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound.

How many pounds should a person loose in a month?

Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly.

This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year.

Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race.


When an overweight person should start loosing weight?

At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year.

How does body react to weight lose?

Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.

What is the relationship between body and body fat?

Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body.

What if there is no weight loss at 1500 calories in take level?

This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per hour and walk burns 100 calories per hour approximately.

What is the importance of body fat for a female?

Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet.

At 1500 calories intake per day what one must drink and eat?

Drink

One gallon of liquids most of witch should be in the form of water (zero calories).
Calories should be accounted for all other liquids.

Why water?

Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.

Eat

What should be your proportionate in take of fat, Proteins and Complex Carbohydrates?

This depends on what your need are.

1.Need to reduce fat.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.
Proteins: 60 percent of 1500 calories per day = 900 calories.

2.Need more energy.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

3.Need to reduce weight only.

Fat: 25 percent of 1500 calorie per day = 375 calories.
Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

4.Need to increase muscles bulk, but still reduce weight.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.
Proteins: 75 percent of 1500 calories per day = 1125 calories.
Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights.

Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic.

How one must, drink and eat?

Drink

Every one may not be able to follow this regime.

A 16 oz glass of water fist thing in the morning will be very healthy start.
If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids.

Eat

To day almost half the world is starving.

In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap.

All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own.

Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time.

How do I know the calorie count for various drinks and food?

If you are buying packaged items it is on the package.

Go on the internet and find the calorie information.

Lots of cook book now a days list calorie per serving.
Use your best guess, in this method use higher figure then you have guessed.

References:
http://search.yahoo.com/search?ei=utf-8&fr=slv1-mdp&p=Calories+chart

http://www.halls.md/body-mass-index/bmi.htm