Tag Archives: height

Ask and Answer

How do I gain weight but still keep fit?

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Ask:

I am being told medically that I need to gain around 10 pounds, but I want to keep lean and fit. How do I do this?

Answer:

i. Eat more calories

This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.You need to eat around 1,000 extra calories per day to gain less than half a kilo a week.

Do the math. Eat larger portions and eat at least five meals a day.

Your actual caloric requirement can differ depending on your height, weight, activity level and your body’s metabolic rate.

ii. Make smart choices

For example, choose dairy products, Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.

iii. Protein is important

Increase your protein intake. Your body needs a lot of protein to build new muscle. But since most of the calories for weight gain comes from carbohydrates and fats, do not replace them with protein.

iv. Snack a lot

Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.

v. Fluids help too

Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.

vi. Intensify workouts

You need to exercise really hard and intensely to gain muscle mass.

vii. Weights are the way to go

Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.

Free weights put the most stress on muscles and stimulate the maximum number of muscle fibres.

The best weight training exercises for building muscle mass are free weight exercises like squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.

These exercises are best done under supervision, but they don’t need machinery.

viii. Space out your workouts

If you have a high basic metabolic rate — which means you expend a lot of energy even at rest — you need short intense workouts instead of long periods of low-stress activity.

ix. Be consistent

It might take a long time, usually a few months, for the weight to actually show. Some people get frustrated and quit when they fail to see drastic results.

Your body will only responds to a consistent schedule. No weight gain programme will work for you if you are not regular.

Heredity does pay a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight.

Weight loss diet for man and women

HEALTHY DIET FOR TEENAGE GIRLS

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According to the Centers for Disease Control, adolescent obesity increased from 5 to 18.1 percent between 1976 to 2008. Teenage girls are particularly sensitive to their weight and suffer psychological as well as health consequences from being overweight. Some teenage girls of normal weight develop disordered eating habits such as skipping meals, starving themselves or binging in an effort to become this. A healthy diet for a teenage girl looks much like that for an adult, but because she is still growing, nutritional balance and establishing good habits are even more important.

HEALTH CONSEQUENCES OF POOR EATING HABITS

Teenage girls need to take in an appropriate number of calories, neither too many or too few, to provide energy for their daily activities, to obtain important vitamins and nutrients, maximize height potential, and maintain a healthy weight. Being obese in adolescence potentially results in a lifetime of health problems. Overweight teenagers often develop early onset of chronic conditions such as heart disease, high cholesterol, high blood pressure, type 2 diabetes, asthma and sleep apnea. The Centers for Disease Control also point out that being overweight can undermine a youth’s self esteem, setting them up for poor academic and social performance.

At the other extreme, teenage girls who starve themselves or binge and purge do not eat enough calories and risk nutritional deficiencies resulting in anemia, irregular menses and poor bone development.

A HEALTHY DIET

A healthy diet for a teenage girl features a balance of carbohydrates, fats and proteins. Do not shy away from healthy fats, like those found in nuts, olive oil and avocados; obtaining about 25 to 35 percent of your daily calories from these sources helps with vitamin absorption, healthy skin and hair and hormone regulation. Carbohydrates, like whole grains and fresh fruits and vegetables, provide energy and nutrition. Because they digest slowly, eating about 50 to 60 percent of your daily calories from these good sources will keep you from getting too hungry during the day. Calcium, available in low fat dairy such as milk, cottage cheese and yogurt and in dark green vegetables, is especially important to support growing bones and prevent weak bones later in life.

TYPES OF FOODS TO INCLUDE

Giving girls the tools to make healthy choices can help them manage their weight and gradually lose pounds; or perhaps prevent them from developing unnatural eating habits that can explode into a full-blown eating disorder. Teenage girls are more likely to skip meals because they are self consciousness eating in front of other people or because they believe it will help them lose weight.

Strive to eat breakfast every day because it fuels your morning and prevents overeating later in the day. Choose whole wheat toast with peanut butter or pour a bowl of whole grain cereal with low fat milk. If you run out the door, grab a low-fat string cheese and a banana, or blend an all-fruit smoothie to pour into a to-go cup.

At the lunch line, your choices might be limited but skip the fries and burger or pizza and go for a grilled chicken sandwich with a baked potato instead. Better yet, bring your own lunch that might include a turkey sandwich on whole wheat, yogurt and fresh fruit. Snack on fruit, small servings of trail mix, air-popped popcorn, or 200 calorie energy bars. Experiment with foods like cut-up vegetables and hummus.

At dinner, a teenage girl can help plan and prepare the meal. Whole grain pasta with marinara and a side salad can be made by the most novice of cooks. Continue reading HEALTHY DIET FOR TEENAGE GIRLS →

Ask and Answer

What is the best motivation to lose weight?

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Ask:

I can’t get the best motivation to lose weight! any ideas or advise would help 🙂 I only weigh 150 Ibs and would like to be 130 Ibs, maybe 125 Ib and my height is 5′ 2″…thanks:)

Answers:

Answer 1:

Hey!

Two years ago I was 315lbs. I was very fat, lazy, and unsociable. I eventually found an interest in Law Enforcement. I thought to myself: Hey, I want to be a Police Officer. I want to be the cool guy driving that Police Car, catching the bad guys, and just reaching my goal. So, I then decided to get in shape. I followed a rigorous, intense, and painful exercising plan (that I created myself) and I finally dropped 136lbs within a year.

You see, motivation is all about what you want. I wanted to lose weight and get in shape so I could pursue the career I really wanted. And I finally lost the weight. It is such a great feeling to be able to wear the clothes I want to wear, walk with confidence knowing I accomplished something, and inspire other people that hear my story to reach goals of their own.

First, think really hard about something YOU want that Weight loss can help you achieve. Do you want to wear smaller clothes? Do you want to be more attractive? Do you just want to have more confidence? The possibilities are endless and the reward is magnificent.

Finally, once you find your spark of motivation you need to put in 110% of your capabilities into reaching your goal. As long as you commit to a workout routine, well, you will definitely reach your goal!

Im always open to email. If you have any additional questions, comments, or even regarding my personal workout routine — send me an email to mr2057758@yahoo.com — I will answer your questions as best I can.

Good luck!

Answer 2:

So much emphasis is put on the weight number nowadays. If you look at the beautiful starlets of the 1960’s and Marilyn Monroe you realize how beautiful they were then. The numbers aren’t important. It’s how you feel in your skin. I lost nearly 65 pounds 8 years ago when I started dating my now husband. I weighed 145 and I’m also 5’2″. I looked like a skeleton at that weight. You could see my ribs on the chest area. A doctor said that I needed to lose another 20 pounds. I have never been below 130 since I was 20 years old. I have a larger frame. I’m on a diet right now to get back in shape after being injured a few years ago.

The rule of thumb use to be to maintain a healthy weight and not to keep yo yo dieting. Yo yo dieting can lead to gall bladder problems, heart problems and a vast number of health issues. It’s just that Hollywood is so unhealthy and thin that the average woman in this country can not maintain it. I would try to get to a healthy weight and maintain it. Number one that I have learned is to stay away from fast food and fatty foods. Weight Watcher’s diet is what I am using for my own diet right now. It teaches you how to relearn your eating habits. It doesn’t deprive you like some of the fad diets right now. The HcG diet is bad. Really bad, my husband tried it for one week and nearly ended up in the ER. Relearning your eating habits and learning to accept who you are and be happy with yourself is the first steps to a healthy lifestyle. Continue reading What is the best motivation to lose weight? →

Ask and Answer

Are there any specific food one can eat to help them grow taller?

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Ask:

One’s height might usually depend on their genes, but I know that lifestyle choices can affect one’s growth spurt as well. Besides the whole general balanced diet with fruits and veggies, are there specific food one can eat to help them grow? What are they and how would they help? 10 points for best, thorough answer!! Thanks in advance.

Answer:

yoghurt, cheese, and boiled chicken. Your bones need phosphorus, calcium, and magnesium while your muscles need water, protein and carbohydrates to grow. Since you are growing taller, both your muscles and bones are getting bigger and longer. Don’t waste your money or your health on drugs, alcohol or cigarettes.

Have the hair style that makes you appear taller. In order to appear taller, a hair style should be thin at the sides and higher up top, which can make you appear as much as an inch taller Avoid clothes with horizontal lines. Belts are horizontal so make sure you conceal it in your clothes.
Avoid clothes with a tartan or checked pattern. Avoid cuffs that makes your legs appear shorter.

• Wear clothes with vertical lines or striping. Vertical lines or stripping make a person appear thinner,
and thinness in turn gives impression of more height.

Wear shoes that will make you appear taller. If you are a female, this should be easy since you can find a lot of female shoes with 2 or 3 inches’ heels. For males, wear shoes with thick soles to add the illusion of height.

To increase your height, it is important that your blood is oxygenated as blood provides nourishment to your bones. Regular breathing will also purify your blood. There are three phases to breathing:
1. Inhaling – take in air into your body through the nose
2. Retaining – hold your breath inside your body
3. Exhaling – blow out air from your body through the mouth

It is during deep sleep that growth hormone does its job of thickening and lengthening your bones. So appropriate sleeping time (not the longer, the better) and correct sleeping posture is very important for your body to grow. Sleep is defined as a natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease in bodily movement and responsiveness to external stimuli. Continue reading Are there any specific food one can eat to help them grow taller? →