How to gain weight naturally?

Weight is a measure used to describe human mass. It is expressed in units of mass, such as kilograms (kg) or weight, such as pounds (lb). In Britain, a stone (14 lb = 6.35 kg) is still common for this purpose as well.

The average weight

The average weight for male adults in the United States is about 76 to 83 kg (168 to 183 lb). The average weight for male teenagers in the United States is about 45 to 64 kg (99 to 141 lb). For female adults the average weight is 54 to 64 kg (120 to 140 lb). For female teenagers the average weight is 45 to 57 kg (100 to 126 lb). Weight is of course related to height, so people taller than average tend to be heavier as well. Body Mass Index (BMI) is a statistical measure of the weight of a person scaled according to height.

Human basal metabolism

A person's basal metabolism represents the minimum energy expended to keep a resting, awake person alive. The energy used in basal metabolism depends primarily on the lean body mass. Other factors that influence the basal metabolism include:

• the amount of body surface (the greater the area, the greater the heat loss); 
  
• gender (males average higher energy rates because of the greater lean body mass);
• body temperature;
• thyroid hormone levels (higher levels increase metabolic rate);
• aspects of nervous system activity;
• age (metabolic rate drops as we age);
• nutritional state (eating less slows metabolic rate);
• pregnancy (metabolic rate increases);
• caffeine and tobacco use (metabolic rate increases).

Body mass index

There is no such thing as an ideal body weight - there is only a healthy weight range. To determine this healthy weight range, doctors often use a height-weight system called Body Mass Index. Body Mass Index is a measure which takes into account a person’s weight and height to calculate weight status in adults.
It is calculated by dividing your weight in kilograms by the square of your height in meters.

The metric formula is:

• Your Weight (in kilos) divided by Your Height (in Meters) squared

Results:

• If your BMI is in the range 19 to 24.9 you have a healthy weight.
• If your BMI is in the range 25 to 29.9 you are considered to be overweight and may incur moderate health risks. For example, heart disease, diabetes and high blood pressure are all linked to being overweight.
• If your BMI is 30+ you are considered to be obese. Obesity is associated with the increased risk of cancer, heart disease and other health problems. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent, according to some estimates.
• If your BMI is 35+ and you have a waist size of over 40 inches (men) and 35 inches (women) you are considered to be at especially high risk of health problems.
• If your BMI is 40+ you are considered to be seriously obese and at a very serious risk of health problems.
   

Why are some people underweight?

1. They could be short. If a person is not too tall, there's literally less of that person - at least vertically. That equals fewer pounds when he or she steps on the scale.
2. They're small-framed or small-boned as some people like to call it. It just means that a person's skeleton and muscles might be smaller or thinner. One way to compare frames is to look at your wrist.
3. If we are talking about kids, they often feel thin compared with friends who've gone through puberty. During puberty, it's normal for kids to grow a lot and gain weight, too.  
4. The big part of weight perspective is inherited. This means that parents pass along their genes to their children - including the genes that help determine your height and body frame. If close family members are on the small or thin side, there's a good chance you will be too.

Eating Strategies to Gain Weight

It is proven that about the intake of about 3500 calories is needed to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day.

Here are some tips for getting those extra calories into your daily meal plan.

• Eat frequently! - Make time for 3 large meals and 2-3 hefty snacks every day.
• Eat portions that are larger than norma at meals.
• Eat high-calorie foods. Choose dried fruit, starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts.
• Add lots of “extras” to food. Don’t eat anything plain.
• Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam, dried fruit, wheat germ, nonfat dried milk powder, soy protein powder.
• Make beverages count. - Drink shakes, milk, juice, etc. instead of water, coffee, tea, and diet sodas.
• Do resistance exercises. - Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week.

Foods to Choose When You Need More Calories

Breads

Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or rye (as opposed to fluffy white breads). The bigger and more thickly sliced the better. Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese.

Cereals

Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, Shredded Wheat Bran or Wheat Chex (instead of flaked or puffed cereals). When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor.

Vegetables

Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower, zucchini, green beans, and cucumbers.

Fruits

Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) have more calories than watery fruits such as oranges, peaches, plums, berries, and watermelon. Buy canned fruit packed in heavy syrup, instead of its own juice, for extra calories.

Soups

Select hearty black bean, lentil, and split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types. Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.

Salads

Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing. Creamy dressings are high in calories, but are also high in saturated fat.

Beverages

Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit smoothies, and regular soft drinks. Avoid filling your stomach up with non caloric beverages like water, coffee, tea, and diet soft drinks.

Exercises

Although most people think that thin people should not exercise, as they could get even thinner, this isn't true. It is recommended that they exercise so that they feel hungrier and eat more. Taking nutritious food helps the body gain weight. Do not lift heavy weight dumbbells in a gym; instead opt for low weight and do more repetitions.

Simple weight gain menu

Breakfast                                     Approximate Calories

1 ½ cups orange juice                             165
1 cup granola                                            500
1/4 cup raisins                                          120
1 large banana                                         130
2 cups 1% low fat milk                            200

Total                                                          1115
 
Lunch

1 7-inch pita pocket                                  240
1 6.5 oz can tuna                                       200
4 Tbs. lite mayo                                         150
1 tomato + lettuce/sprouts                         50
1 can lentil soup                                        360
1 1/2 cups apple juice                              200

Total                                                          1200
 
Dinner

3 cups spaghetti                                       600
1 cup Prego pasta sauce                        300
1 10 oz pkg. frozen spinach                       75
or 1 1/2 cups frozen mixed veggies
1/4 cup parmesan cheese                      120
1 slice hearty wheat bread                      100
1 1/2 cup 1% low fat milk                         150
                  
Total                                                           1345
 
Snack

2 slices hearty wheat bread                  200
2 Tbs. peanut butter                                200
3 Tbs. jelly                                                 150
2 cups 1% low-fat milk                           200
2 medium carrots                                      60

Total                                                           810
 
Day’s Total:                                     4470 calories

Weight gain supplements

There are lots of weight gain supplements available on the market. Underweight issues are a real and underestimated concern for a large percentage of the population. Companies that offer these products are saying that adding the correct amount of body mass is a difficult, almost impossible task for some. One of the most famous weight gain products is Vita Salveo. Company experts are saying that Vita Salveo is a 100% all natural nutritional supplement that has proven to be an effective appetite enhancer. In trials, the revolutionary Vita Salveo formula has been shown to increase appetite and calorie intake up to 300% giving you the ability to consume more food and reap the benefits of a higher caloric intake.

These products have also been shown effective in slowing down the metabolic process so body can optimize the nutrition from food better.