How to gain weight the healthy way

By Mwanje Shylor

Day in day out we get tips on how to lose weight. Have you ever stopped for a second and thought there is someone out here who’s dying to add some weight?

Well I took it upon myself to research and I believe this will help those size Twos who want to add a little weight. Of course not the extreme one that will send you to slim possible in a few months. This has nothing to do with frequent visits to “Ken Chic” and the likes, no that is not healthy.

Don’t let more than four hours go by without eating.

Your body needs a continuous supply of energy since it’s like an engine that’s always turned on (your heart is always beating, blood is circulating, your brain and muscles are working). When you skip meals, you deprive your body of the fuel it needs to keep going. The result is a dip into your energy bank, which unfortunately includes muscle mass. The best way to prevent your body from losing any important tissue is to eat regular meals, spaced about three to five hours apart. If you’re trying to gain new muscle tissue, meal timing is especially critical. That is why losing weight by skipping meals is NOT advisable and by the way it never works.

Eat several foods at once. Always aim for at least three food groups.

No I am not saying you eat Rice+beef,Fries on the side,kebabs et.al. Instead of just a banana or handful of nuts, top a few slices of whole grain toast with butter and banana slices, along with a glass of milk.That is a balanced diet and it gives your body  a broader spectrum of nutrients to work with throughout the day.

Eat healthy, but dense foods.

Like I said earlier, don’t resort to junk. This is the time you can grab some nduma,mukimo,or fish chicken with some cabohydrates,just make sure the fats are not too much.

Have some drinks

 Liquids aren't as filling as solid food, so when you’re trying to gain weight, they can add nutrition without making you feel stuffed or bloated. Good choices include 100 percent fruit juice, milk and of course water is the best. I know of people who don’t take water at all. You are doing an injustice to your body

Eat right before bed.

I understand we are told but in this case,you will have to not to go to bed immediately after eating A lot of our healing, repair and regeneration takes place while we sleep. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to “go to work” inside the body. A great option that won't leave you feeling stuffed might be a small bowl of pasta salad,shredded veggies, and a lean protein such as beans, chopped chicken breast or an organic crumbled cheese.