Let me guess…
You had a medical condition that led to drastic weight loss.
Or, not comfortable with your current weight.
Whichever it is, it led you to this article.
But what’s the ideal weight at what age?
According to Medical News Today, there is no ideal weight for every person since a lot of factors affects body weight.
These factors include:
- Age
- Height
- Sex
- Muscle-fat ratio
- Body Shape
- Body fat distribution.
On average, body weight should be as the tabled below.
In this article, you will learn how to calculate your ideal body weight and compare in the chart pictured above.
If underweight, you will learn of the top foods that will get you your ideal weight faster.
Read the whole article so that you don’t miss out.
Are you ready?
How to work out your Ideal bodyweight
1.Body Mass Index (BMI)
-this tool measures person weight to height
ratio.
However due to limitations such as this tool
not factoring waist measurements, body fat
distribution, and proportion of muscle mass, it can’t be solely used to measure the ideal body weight.
2.Waist- Hip Ratio
This method entails measuring around the narrow waistline and dividing the result by the measurements of the broader part of the waist.
The results determine if you are at risk of developing cardiovascular disease (CVD) with 1.0 and above in male being high risk and 0.9 and above in female.
3. Body fat percentage
Body fat percentage is the result of your total body weight is used to divide the weight of your body fat, which includes essential and storage fat.
The following is the recommended percentage by American Council Of Exercise
4.Weight-Height ratio
– To use this method, you measure your waist and divide their height by it. If your answer is 0.5 or less, you have an ideal weight.
If your waist measures are less than half you’re your height, your weight is considered ideal weight.
Armed with the methods mentioned above, you should be able to determine if your weight is ideal.
If you are Ok, that’s good, thank you.
If you find that you’re underweight, you should be concerned.
Nevertheless, don’t panic; you got covered here.
You will get tips on routines to follow and foods to consume to gain weight faster to attain your ideal weight.
Routines to follow
1.Increase the number of meals
You should have at least six meals a day.
Sounds crazy?
Not really.
What you need to do is have breakfast, lunch, and dinner, the latter being heavy and high on calories.
In between the day, you can have snacks, dried fruits or cheese sandwich, foods full of calories.
2.Practice yoga
Since stress is one of the leading causes of drastic weight loss, practising yoga eases your burden by offering therapy and can lead to gaining appetite which will have a significant role in how you take your meals.
Types of yoga to consider include:
- Vajrasana– helps in gaining more muscles as it works as a strength training pose.
- Pawanmuktasana– increases appetite by relieving you of any stomach complication.
- Sarvangasana– gives your ideal weight according to your age and height
4.Take weight gaining exercises
The following exercises develop your lean muscles as contrasting to fat deposits; you should consider taking them.
- Abs roller
- Leg press
- Arm curls
- Triceps push-ups
- Side lateral raise
- Seated dumbell press
- Shoulder shrug
- Twisting crunches
Foods to consumer
1.Rice
Rice is a source of low-cost carb that will exponentially increase your weight if taken in reasonable quantity.
If dealing with low appetite, rice’s high-calorie content will help with appetite boost.
However, avoid taking in large quantity as it can contain arsenic and phytic acid that is toxic to your body.
2.Whole Grain Bread
Whole grain bread is a readily available source of calories and works best in weight gain when consumed with protein sources such as eggs, meat, and cheese.
3.Dried fruits
Dried fruits such as grapes come packed with calories, and since they are sweet, they are easy to consume.
Contained in the dried fruits are also healthy fibre and antioxidants.
4.Red Meat
Red meat averagely contains three grams of leucine per 170 grams.
Leucine is an amino acid your body needs to stimulate muscle protein fusion and buildup of new muscle tissues.
5.Milk
Milk is the go-to for the source of whey and casein proteins.
The proteins mentioned above when combined triggers large weight gain.
6.Nut and butternuts
These are high-calorie treats that can be consumed as an additive to other foods such as bread.
With on handful of almonds containing above 7 grams of proteins and 18 grams of healthy fats, it,s advisable to include them in your diet.
7.Avocados
One of the known sources of natural, healthy fats, Avocados are also calories-dense hence essential for weight gain.
Avocados can be added to omelettes and sandwiches for consumption.
8.Healthy cereals
These grain-based cereals and oats contain not only carbs and calories but also healthy antioxidants and nutrients of great benefit to your body for speeded weight gain.
Cereals to chose to include:
i.Ezekiel
ii.Granola
iii.Multigrain
iv.Bran
v. Oats
9.Eggs
Eggs, with no limit of consumption, its advisable to consume as much as you can as long as you are not allergic.
This is attributed to the fact that eggs are to go to the source of high-quality proteins used by bodybuilders world over.
10.Dark chocolate
Dark chocolate contains 600 calories in every 100 grams
package and with it comes fibers, antioxidant, and magnesium. The healthy compounds are essential for your weight gain.
The ball is in your court
Having reached this further into this article, it shows you found it worth your time. Don’t let it get to waste. Take the tips and work on them to experience a drastic change in your weight gain journey.