Ever noticed that some of the most confident people are the same people that are also happy with the way they look and feel? It’s not a coincidence that weight has a deep connection with the confidence of a person, the right or I’ll put it better, a desired body weight in a person can be his or her best confidence booster.
I’m sure every person relates with different weight issues, some are extremely thin desperately trying to gain as many pounds, while many have the highest tendencies of weight gain by simply sniffing carbs from a distance! Then there are always those very few lucky people that eat for an entire household and their bodies pretend like nothing ever happened. That’s the kind of metabolism we all hope for, don’t we?
For many of us, our weight controls us instead of the other way round. It controls what we wear, how we look, how we feel, the compliments or taunts from the annoying neighbourhood aunties and what not! What if I tell you that weight gain or loss isn’t actually as hard as it is always portrayed? Don’t get me wrong, there is obviously hard work and perseverance involved, however, the process in itself is easily achievable with the right knowledge and techniques.
What we usually read and come across in the form of advice is general information, everyone has their opinion to share on your body, but what’s really important to remember is that each of our bodies are inherently different and something like controlling weight requires a customized approach suited solely to your personal needs. Yes there are universal truths that we need to abide by, I’ll address them later, but first you need to regulate your input of efforts, namely your diet which in my strong opinion gives you 80% of your desired results and then your physical activity which merely constitutes 20% of your results.
So what you essentially need to begin with is calculating your Body Mass Ratio, you can find BMR calculators online or else if you want to exercise your brain, here’s the metric BMR formula-
Men: 66 + (13.7 x Weight in Kgs.) + (5 x Height in Cms.) – (6.8 x Age in Years)
Women: 655 + (9.6 x Weight in Kgs.) + (1.8 x Height in Cms.) – (4.7 x Age in Years)
Now the second step involves calculating your daily caloric needs to maintain your exact current weight, taking help of the Haris-Benedict Equation on consumption of calories:
If you lead a:
-Sedentary lifestyle: BMR x 1.2
– Active lifestyle (moderate): BMR x 1.55
– Active lifestyle (extreme): BMR x 1.725
Moving to the third step, you need to know how much weight you need to gain or lose without compromising on your health. The best way I’ve found so far is getting a Body Composition Analysis, a free or extremely reasonable method to have a fair idea of your fat mass in relation with your muscle mass. You could go to a nearby Gym and get it done.
Now you may successfully use the information to know how many calories you need to consume to gain your desired result. Having said that, it is extremely important to attain those calories from healthy sources of food. Avoid processed foods and switch to fresh food as much as possible.
The important things to remember are:
– Do not consume Sugar or Artificial Sweeteners even if you are trying to gain weight, they have adverse effects on the body. You may switch to Zero Calorie Stevia Sweeteners instead. Stevia is a sweet herb and these sweeteners are easily available online or in many stores these days. (Make sure the brand you choose does not have Dextrose, Lactose or Sucrose)
– Drinking a lot of water will help the kidneys function well and the burden will not fall on the liver, which as a positive reaction will help you burn fat.
– Make it a point to exercise daily, even if it is an evening walk.
– Get at least 6 hours of sleep in a day.
– Positivity goes a long way on mental and physical health
While science may not have an answer to a lot of things, it definitely shows you how to control your weight. All you need is the right information and a little willpower!
Consult a dietician / Doctor for a proper diet plan and management.