Everytime i hear people who keep complaining about their difficulties to gain weight, i always ask them this question: what do you eat exactly??? Most of them simply say: a lot...
Then i ask: how much is a lot?
They reply: Oh, economy rice with extra rice.
Ok.. now that may seem like a lot, then how many a times do they eat such a meal?
Only during lunch :(
NOW DO YOU SEE??? To gain weight is not just spamming on one meal and then blaming it on your raging metabolism for your inability to gain weight. To gain weight one must up his or her calories, if you are an athelete you have to eat much more.. Can't swallow your food? Feeling bloated constantly after a full meal? Here's the solution--> EAT MULTIPLE MEALS
6 meals a day spread across one day is essential to gain weight, can you imagine eating 3000calories a day in 3 meals?? That would be a 1000 calories in a meal, and for your information that is a lot of food. Aim to eat every 2 to 3 hours, starting from breakfast, followed by a snack, lunch, another snack, dinner and supper. IF you find that you have trouble finding time to eat, get a meal replacement. Weight gainers cost a great deal of money, so just concoct one yourself. An example of a weight gain recipe: 1) 1 cup whole milk
2) 1/2 cup dry oats
3) 1 banana
4) 2 Tbsp peanut butter
5) 1 or 2 scoops vanilla ice cream
Blend, enjoy and GET BIG :D Nutritional facts: 765 calories
Thursday, January 11, 2007
Tuesday, January 9, 2007
GET BIG!!!
Ok, we have heard a million times on people trying to lose weight, we have seen posters everywhere around singapore on companies advertising their services to promote weight loss. Sure the "How to lose 20kg in 4 months" may be common, but have we ever seen an article which says "How to gain 20kg in 4 months"?
You may find this strange but many people around us are actually trying desperately to gain weight, but always fail to do so. Under this section team NoNo will guide you how to gain weight healthily. Of course, what you want is HEALTHY weight, that would be good quality muscle weight and not that layer of flabbelos around the waist. REMEMBER THIS, muscle is more metabolically active than fat, we need energy just for muscle to exist, it is living tissue and requires energy all the time compared to adipose tissues which just sits there and sucks in more fat. Having more muscle can aid in weight loss, and i guarantee that one would feel better after gaining that substantial amount of muscle..
You may find this strange but many people around us are actually trying desperately to gain weight, but always fail to do so. Under this section team NoNo will guide you how to gain weight healthily. Of course, what you want is HEALTHY weight, that would be good quality muscle weight and not that layer of flabbelos around the waist. REMEMBER THIS, muscle is more metabolically active than fat, we need energy just for muscle to exist, it is living tissue and requires energy all the time compared to adipose tissues which just sits there and sucks in more fat. Having more muscle can aid in weight loss, and i guarantee that one would feel better after gaining that substantial amount of muscle..
Thursday, January 4, 2007
The 3 Herbal Options (taken from http://www.deliciouslivingmag.com)
Green tea (Camellia sinensis)
The antioxidant compounds (polyphenols) in green tea protects us against cancer & heart disease, they also aids weight loss efforts. Although black, oolong, and green teas all come from the same evergreen shrub, green tea contains far more polyphenols because the leaves are not fermented before being steamed or dried.
How it works: A cornerstone of successful weight loss is to increase energy expenditure. Green tea contains a unique polyphenol called epigallocatechin gallate (EGCG) that increases calories burned by stimulating production of the hormone noradrenaline. In a recent study reported in the American Journal of Clinical Nutrition, Japanese researchers found that overweight men given oolong tea fortified with green tea extract containing 690 mg of catechins lost approximately two times more weight than those drinking plain oolong tea with only 22 mg of catechins (2005, vol. 81, no. 1). Unlike stimulant diet drugs, green tea doesn't increase heart rate or trigger dangerous heart rhythm disturbances. However, green tea does contain caffeine (about half the amount of coffee) and can cause nervousness, insomnia, irritability, and headaches in people who are sensitive to caffeine.
How to take it: Green tea is widely available as a tea, liquid extract, and in capsules. An average dose is four cups of tea daily. For standardized extracts, follow the manufacturer's dosage recommendations.
Garcinia cambogia (Garcinia cambogia)
What it is: Also known as Malabar tamarind, Garcinia cambogia is a small purple fruit native to Southeast Asia with a sweet-sour flavor. Concentrated extracts of the fruit are available as hydroxycitric acid (HCA). Research studies show that HCA inhibits enzymes that convert carbohydrates into fat and puts the brakes on appetite.
How it works: In a 2004 joint study by Georgetown University Medical Center in Washington, D.C., and Andhra University in India, researchers found that a highly soluble, standardized form of HCA reduced nearly three times as much body weight as diet and exercise alone. Participants taking HCA also showed increased excretion of fat metabolites (an indication of fat "burning") and higher serotonin levels, which help to regulate appetite (Nutrition Research, 2004, vol. 24, no. 1).Clinical studies haven't unequivocally proven HCA's effectiveness, but proponents of the supplement note that taking too little HCA or eating a high-fiber diet (which interferes with HCA's absorption) can impede results. Because it has been used for a long time as a traditional food and flavoring in Southeast Asia, Garcinia cambogia is considered safe.
How to take it: A typical dose of HCA is 250–1,500 mg three times daily. Best results are obtained when taken 30 to 60 minutes before meals. Products are often labeled Garcinia cambogia and are standardized for HCA content.
Glucomannan (Amorphophallus konjac)
What it is: A soluble fiber, glucomannan is derived from the root of the konjac plant (also called elephant yam), which is native to Asia. Researchers have found that glucomannan promotes weight loss and improves intestinal health and blood sugar control.
How it works: Because glucomannan can absorb up to 200 times its weight in water, it provides feelings of fullness that make sticking to a diet easier. Studies on glucomannan show that the fiber supplement reduces fat absorption, promotes blood sugar control, lowers cholesterol and triglyceride levels, and encourages the growth of beneficial intestinal bacteria. In a 1992 Italian study, researchers compared two groups of severely obese patients, both following a low-calorie diet, but one also taking 4 grams daily of glucomannan. They found that the group taking the glucomannan lost more weight and had improved cholesterol and triglyceride levels and better blood sugar control than those on only the diet. The glucomannan group also had an easier time adhering to the diet (Minerva Medica, 1992, vol. 83, no. 3).
How to take it: A typical dose of glucomannan is 1 gram consumed with 8 ounces of water approximately one hour before a meal, three times a day.
The antioxidant compounds (polyphenols) in green tea protects us against cancer & heart disease, they also aids weight loss efforts. Although black, oolong, and green teas all come from the same evergreen shrub, green tea contains far more polyphenols because the leaves are not fermented before being steamed or dried.
How it works: A cornerstone of successful weight loss is to increase energy expenditure. Green tea contains a unique polyphenol called epigallocatechin gallate (EGCG) that increases calories burned by stimulating production of the hormone noradrenaline. In a recent study reported in the American Journal of Clinical Nutrition, Japanese researchers found that overweight men given oolong tea fortified with green tea extract containing 690 mg of catechins lost approximately two times more weight than those drinking plain oolong tea with only 22 mg of catechins (2005, vol. 81, no. 1). Unlike stimulant diet drugs, green tea doesn't increase heart rate or trigger dangerous heart rhythm disturbances. However, green tea does contain caffeine (about half the amount of coffee) and can cause nervousness, insomnia, irritability, and headaches in people who are sensitive to caffeine.
How to take it: Green tea is widely available as a tea, liquid extract, and in capsules. An average dose is four cups of tea daily. For standardized extracts, follow the manufacturer's dosage recommendations.
Garcinia cambogia (Garcinia cambogia)
What it is: Also known as Malabar tamarind, Garcinia cambogia is a small purple fruit native to Southeast Asia with a sweet-sour flavor. Concentrated extracts of the fruit are available as hydroxycitric acid (HCA). Research studies show that HCA inhibits enzymes that convert carbohydrates into fat and puts the brakes on appetite.
How it works: In a 2004 joint study by Georgetown University Medical Center in Washington, D.C., and Andhra University in India, researchers found that a highly soluble, standardized form of HCA reduced nearly three times as much body weight as diet and exercise alone. Participants taking HCA also showed increased excretion of fat metabolites (an indication of fat "burning") and higher serotonin levels, which help to regulate appetite (Nutrition Research, 2004, vol. 24, no. 1).Clinical studies haven't unequivocally proven HCA's effectiveness, but proponents of the supplement note that taking too little HCA or eating a high-fiber diet (which interferes with HCA's absorption) can impede results. Because it has been used for a long time as a traditional food and flavoring in Southeast Asia, Garcinia cambogia is considered safe.
How to take it: A typical dose of HCA is 250–1,500 mg three times daily. Best results are obtained when taken 30 to 60 minutes before meals. Products are often labeled Garcinia cambogia and are standardized for HCA content.
Glucomannan (Amorphophallus konjac)
What it is: A soluble fiber, glucomannan is derived from the root of the konjac plant (also called elephant yam), which is native to Asia. Researchers have found that glucomannan promotes weight loss and improves intestinal health and blood sugar control.
How it works: Because glucomannan can absorb up to 200 times its weight in water, it provides feelings of fullness that make sticking to a diet easier. Studies on glucomannan show that the fiber supplement reduces fat absorption, promotes blood sugar control, lowers cholesterol and triglyceride levels, and encourages the growth of beneficial intestinal bacteria. In a 1992 Italian study, researchers compared two groups of severely obese patients, both following a low-calorie diet, but one also taking 4 grams daily of glucomannan. They found that the group taking the glucomannan lost more weight and had improved cholesterol and triglyceride levels and better blood sugar control than those on only the diet. The glucomannan group also had an easier time adhering to the diet (Minerva Medica, 1992, vol. 83, no. 3).
How to take it: A typical dose of glucomannan is 1 gram consumed with 8 ounces of water approximately one hour before a meal, three times a day.
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