The Basic guide to losing and gaining weight
To lose Weight
The basic way to lose weight is to decrease intake and increase expenditure. That’s all. Really. Energy balance occurs when energy intake equals energy expenditure, that is you use as much as you eat, so there is no added weight. Therefore, if you’ve been gaining weight and intend to lose some of it, provided you are actually overweight and not just because you want to look like the next probably anorexic supermodel, you should do the following:
Eat less Carbohydrate and fat
Reduce your carbohydrate and fat portions while increasing vegetables and fruits to fill you up and keep you from going hungry quickly.
Eat your breakfast
Eat a healthy breakfast to avoid snacking on junks during the day. These have the tendency to add calories to your body.
Exercise more
Increase your expenditure, increase your distances and walk long distances to make use of the fat in your body.
Hydrate yourself
Drink water and other beverages to hydrate yourself.
A sedentary life, sitting down most of the time, with very little activity has the tendency to make a person fat, so get active to reduce the fat.
Continue this as a daily habit and you should see some changes. Be patient, it doesn’t happen in a day or two. Take your mind off the need to lose weight and continue these as a habit.
To gain weight
If you intend to gain weight, as a result of being in the underweight category, follow the following tips:
Increase your intake in a healthy manner: Add a little more to your food intake. Eat more carbohydrate (more healthy options like whole wheat), proteins, healthy fats and fruits and vegetables.
Decrease you expenditure: As said above, a sedentary life encourages weight gain, as the calorie intake is not used but accumulated in the body. Hence, reduce your expenditures.
Rest: Rest well, also a part of reducing your expenditure. Reduce stress, physical and mental, as it is one of the factors for losing weight, so rest well
Snack in between meals: A fruit, a sandwich, a sweet treat once in a while can help add more weight to your body.
These are just the basic ways to lose or gain weight. However, you should note that this should be continued for a long time for effectiveness.
