Weight has become such an infamous topic for discussion. We want to know more about weight gain or weight loss, and how to achieve success over some number that decides whether we are healthy or not. Gaining weight has become a concern; being underweight leads to improper growth and development in children, and also affects teenagers and even young adults. In the same way, being overweight also leads to various lifestyle disorders due to obesity. So, let’s understand how to maintain weight and become healthy at home. There are certain superfoods that can be consumed for maintaining your weight or coming back to a balanced weight.
Prioritise sleep: We must maintain a good sleep routine. Sound and calm sleep help us in managing the stress and keep us active. 6-7 hours of sleep is mandatory for every individual for maintaining balance between body and mind. Sleep can be enhanced by maintaining a cool temperature, having noise free background, dim or dark room in which we are sleeping, these certain factors help us in managing our good sleep habits.
Hydration first- We must keep ourselves well hydrated. Hydration is the most important factor which determines our weight because water helps us in managing the toxicity inside our body, as the appropriate amount of water helps us in removing the certain waste from our body and keeps our body clean and nourished. Water not only keeps these toxins away from our body as well as it also helps us in maintaining the electrolytic balance in our body and helps in maintaining our body weight.
Manage stress- Another crucial factor which determines our body weight is stress. Stress causes release of emergency hormones which affect our gut health, as well as cause indigestion. Due to stressful conditions, our body is not able to perform the basic tasks like proper digestion and assimilation of food, which further results in improper body weight. So we must keep our mind calm in order to have a mind-body balance.
Eliminate distractions- Today we have variety of distractions surrounding us. These distractions will not only create disturbance inside us but also sometimes badly affect our way of thinking, most of the time distracting us from our goals. So we must keep our mind focused towards our goals, so that we can achieve them flawlessly and never get distracted from our life goals. Sometimes these distractions lead to a sedentary lifestyle which eventually affects our health and we gain weight abnormally.
Eating more fiber can keep our body enriched in maintaining healthy nutrients and vitamins. Rich fibre content diet most importantly keeps our digestive system strong and effective gut movement. These fibres also helps us in passing the stool smoothlessly which is good indication of healthy gut movement or Gut health. When our body keeps the digestion process flawless, this also helps in maintaining the body weight naturally and effectively.
There are certain superfoods that can be consumed for increasing your weight or coming back to a balanced weight if you are overweight.
Bananas are an excellent choice if you are looking to bring balance and gain weight. They are not only nutritious but also a great source of carbohydrates and calories. You can start your day with a banana. You can also have banana with milk or curd. Having 2 or 3 bananas everyday is advised.
Rice is rich in carbs and can be easily consumed in your daily life. Unpolished, hand-pounded rice is much, much better than polished white rice. White rice is high in calories but nutrients are very poor compared to unpolished rice, which really helps in bringing balance to our health. Different types of rice contain different types of starch, which affects their texture and digestibility. Thus, understand that unpolished rice is higher in fiber and nutrients, so that should be taken regularly. Having 2 portions a day is recommended along with normal lentils in a day.
Potatoes are rich in starch and carbohydrate, and this will help you increase your adipose tissue. It can be incorporated into your diet as a snack or in your meals. Sweet potato is also a very good, healthy option which a person should consider. About 100 gms of potatoes a person can consume per day, and this would be like one bowl of potato sabzi.
Chickpeas or chana are high in proteins, basically leading to an overall growth. Higher proteins in chickpeas really help repair and functioning of your body, and this will ensure an overall growth. Protein promotes increasing your muscle mass, which assists the body in burning fat. Eating one serving of beans, peas, chickpeas, or lentils can significantly reduce the risk of cardiovascular disease and keep you healthy. It also would help you in weight management.
Paneer and whole milk dairy products like paneer and whole milk have high protein content. It has even high fat content, and that’s why it helps you in weight gain. Drinking one glass of whole milk is the best solution to have at night before going to bed, and that would help ensure good health as well as good sleep.
Tofu and other soya products are excellent sources of protein. They have soluble fiber and also help in controlling diabetes. It helps even in hypertension and many other diseases. Soy products should be very much a part of your kitchen snack for sure, especially when you are looking for a healthy weight gain.
If someone is overweight, then one must lose or burn calories for weight loss.
Eating salads or highly water enriched vegetables: Eating salads not only helps us in keeping our body free from toxins but also helps us in maintaining proper electrolytic or liquid balance in our body, so that these waste liquid or waste accumulations can be excreted out properly and our body will not be a storehouse of these waste accumulations of unnecessary fluids.
Exercise and yoga: Since we are talking about losing weight or coming to balance, most people usually avoid exercises. They feel that by doing exercises they will reduce weight further, and so they avoid it. They feel like eating anything and everything and lazing around, but not doing the exercise or asana. Walking can help in maintaining optimal weight and also building up muscles. These exercises or asana help in overall workout of the body and help muscle building. Walking everyday and activities like walking, cycling, swimming are also beneficial. Keep in mind, without any physical workout, it does not help in weight loss.
Eating properly and exercising optimally will help for sure. Along with it, it is observed that if the mind is under stress, nothing is going to help. And so, see to it that the mind is always enthusiastic, cheerful, and happy. So always take care, and make sure that whatever you do, do it happily, cheerfully. Take charge of yourself, see that your weight will remain perfect, not low weight or high weight, but a balanced body weight. Stay motivated, you will be able to achieve that. It is not difficult, first what is required is firm determination, and here you will get the results.
