”Hara hachi bu” is a Confucian saying which means to eat only until you are eighty percent full. While usually thought of as a mantra for those trying to avoid overeating, it can be helpful for keeping the big picture in check: the point of this is to be healthy and well, not to keep eating to the point of being uncomfortable. You might already know that eating more frequently is also a tip given to those wanting to lose weight as well, to maintain the body’s metabolism. So which is right? Both, actually! It just depends on what those frequent meals you’re eating consist of. Slowing your metabolism can be attempted to gain weight, but it’s not a healthy method that’s generally advised.
Example breakfast dishes: scrambled eggs with cheese, yogurt with fruit and granola, and breakfast burritos. Example lunch dishes: chicken breast sandwich with avocado, tuna salad, and whole wheat bagels with cream cheese. Example dinner dishes: steak with cooked vegetables, baked potatoes with butter and sour cream, and grilled salmon with rice.
This rule doesn’t apply as you might think to cuts of meat. Fattier meats aren’t an overall bad choice–and are more affordable than leaner cuts–but meat with less fat just means more protein, which is good for our goal here.
It’s certainly okay to occasionally splurge on your favorite sugary, salty, junky treats too, as long as it’s not all you snack on. Try eating a large snack or even a small meal before you go to bed. The calories from this nighttime snack are more likely to be stored in your body as you sleep instead of burned for energy. This may help you gain weight.
Coffee Tea Sodas Energy drinks, e. g. , Monster Energy, Red Bull
If drinking with a meal isn’t working well, try waiting to drink until a half hour or so after you’re done eating. Don’t dehydrate yourself! The exact needs of every person are different, but a healthy diet does requires you to remain hydrated. Be sure to drink several glasses of water throughout the day.
If you want to put on weight, opt for fewer repetitions with more weight instead of the opposite. [8] X Research source Each exercise is different, but 10-12 reps is considered a normal amount for a majority: shoot for 6-8 in these instances instead. While lifting weights is focused on building muscle, it isn’t only for bodybuilders. Nothing about lifting weights says you will necessarily become “bulky,” if you fear your body becoming too big after gaining weight.
3500 calories equals about one pound of fat when it comes to weight loss and gain. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Keep this in mind when considering how many calories you’ll have to make up after a workout. Many machines display an estimate of the calories you’ve burned.
Particular care should be taken to make sure you’re getting the requisite protein for rebuilding your muscle after a day at the gym. Meats, eggs, and cheese are effective here, as are nutritional supplements and shakes made especially for post-workout intake.
Anemia, caused by iron, folate, or vitamin B12 deficiencies, can occur among the underweight. Supplement your diet with these nutrients if you feel dizzy, fatigued, or headache-y. [11] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Sudden or substantial weight loss can also be indicative of disease. The issue could be digestive, thyroid-related, diabetes, or even cancer. Only a medical professional can determine this, so schedule a consultation if experiencing any unusual weight loss.
Body dysmorphia and eating disorders are serious issues relating to self-perception and weight, both of which should be diagnosed and treated by a medical professional. Up to 30 million people of all ages suffer from eating disorders in U. S. , and eating disorders have the highest mortality rate of all mental health issues. [12] X Research source
