Too Thin to Handle. I need your fat, anyone?

Most of the people I meet ask for my advice about how to lose weight, but some of them are actually trying to pack on pounds, and it’s not as simple as it may seem. Most of them talk about how awesome it was to down pints of ice cream, pasta, bread, cheeseburgers and donuts. That is one way to gain weight, but it’s not the best way. With a little patience, though, you can cross the finish line. Just don't expect to reach your daily goal of calories right away. You'll most likely have to build up to that slowly.

Here are six rules to gain weight in a healthy ways :

1. Bid farewell to products that have "light," "diet" and "low-cal" on the label. Eat higher-calorie or we called it as dense food, for example rice, breads, and choose bagels over toast or English muffins. Go for granola or muesli for breakfast and also put fatty fish, like salmon, on your dinner menu. It's higher in calories and has healthy omega-3 fatty acids.

2. Dont starve yourself. 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 piggy 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. 

3. Add it up. Try adding an extra 200+ calories a day in the beginning and adjust up or down depending on results. "I recommend eating six times per day and eating about every three hours," says Nancy Farrell, a dietitian in Fredericksburg, VA. "A snack is 100 to 200 calories, and a meal starts at 500 calories."And for those who want to increase their height, they need to drink milk at least 4 times per week. Milk can help to add up the growing bones and definitely increase your body height. 4. Focus on the quality instead of quantity. Healthy foods are always the right choice to make your body becoming like what you desire. Some choices that can get the job done:

• Nuts. They're high in fiber and protein and have about 150 to 200 calories per ounce. Seeds, such as sunflower and pumpkin, also cram a lot of calories into a few bites. They make a great snack. Sprinkle them on salads, oatmeal, soup, and anywhere else you can.
• Nut butters. A tablespoon of peanut butter has about 100 calories. You can also try a spread that's made from almonds.
• Dried fruit. You can get 147 calories from an ounce of banana chips. Don't forget raisins, prunes, raisins, dates, and figs, too. Snack on them and toss them into salads and cereal.
• Fresh, dense fruits. Some good choices are mangos and avocados.

5. Eat before bed. Consider this your permission slip for the midnight munchies. A lot of healing and regeneration happens while we sleep, so eating before bed can give your body the nutrients it needs to do the work. 

6.  Adjust your exercise routine. Focus more on strength training as opposed to activities that are going to spike your heart rate. Moderate-intensity cardio workouts are good, but nix anything that's too strenuous since you'll end up burning more calories. And remember to consume protein (good sources include poultry, eggs, tofu, beans, lentils, or nut butters) within 45 minutes after your workout to speed recovery.

I hope this post will help you to gain weight in a healthy way. Goodluck !

How To Start ?

1. It's in your mind.

Start with your mind set by stop COMPLAINING. I am not mad guys but yes, complaining doesn't change anything, at all.  First and foremost, be thankful for what you have. For a healthy body and healthy mind, for  food that you have everyday, for a family and friends. Being plus sized is better than live without legs or being homeless. Agree? So, be thankful.

2. Feed yourself with positivity.

If you have a goal kg to lose, keep focusing on that. Tell yourself that you can do this and you can make it happen. Commit and enjoy the journey.

3. Increase your daily activities.

Go shopping, go to park or everywhere you love (by extra walking guys, not just by sitting in the car and eating chips, that's not the right way). Try to park your car far away from the entrance so that you can walk longer to reach the destination. Help your mom cook or cook by yourself, wiping floor, go jogging or taking stairs instead of the elevator/lift. Just do extra activities to make the calories burnt !

4. Eat as clean as you can.

Compensate the bad food to a healthy one. Previously, I've told you which food is good, and which food is 'crap'. So stick with it. Enjoy the healthy food knowing that it will help you to lose weight more easier.

5. Go to the gym or join the fitness program

If you have extra money and time, definitely you have to join the gym and get a personal trainer. They know better. If you're  still studying and even working but lacking enough time, you can do the workout at home. Via YouTube, there are bazillion of fitness videos and workout. Trust me, I start from the YouTube, I lost kgs by watching the workout videos from YouTube. Its free right so do it.

6. Drink water.

People said 8 glasses of water may help you lose weight, but I drink more. And I lose even more weight. Bring a bottle of water wherever you go. Water can flush away the toxin inside you and water can make your tummy feels full. Sometimes if you're hungry that is because your stomach asked to be filled, so fill it by drinking plain water. Ditch the sugary one.

7. Stop eating by 3/4 hours before you sleep.

Your stomach needs to rest, so let it rest. Don't make your stomach working when it's tired and while you're sleeping. Moreover, you don't need  that much calories while sleeping don't you? excess calories make you fat. Hands down.

Last but not least, fitness is like marriage, if you cheat on it, it will never work. So, lets do this. Make a healthy lifestyle as a habit . 

Why I Needed a Change ?

Have you ever asked yourself what have you achieved in your life? What have you proudly done to yourself and others? What would you do to be a better person, to inspire, to help and to be there when people need you? Think. 

We live once, definitely once. You have that opportunity to choose either to choose for good or bad things. To be a better person or to do destruction to others and to yourself, basically to choose for a good and a bad things. But sadly, some of us, choose the bad ones.

Why? Why are you doing destruction to others, and especially to yourself? Where's the love that suppose to be shared, to be felt, to cheer with?

I want to share with you my experience that really made me sad and shock of it. It's about self -destruction. A healthy young cheerful friend of mine, who is so successful and very fun being around. She used to have a bad diet because of her tight schedule, because she works and studies at the same time. Never cared about food that she eats and definitely never care about exercises, sleep and stuff. 

I always stress to her that she really needs a life changing routine , in the form of diet and to get enough sleep. Unlucky me I failed. And one day she informed me that she had this kind of disease, that made her really terribly sick. She got the disease that make her unable to eat, not all foods but certain of them. Her stomach cant accept certain foods and it looks like she had lost the pleasure of eating, not to mention the need to take medicine for a lifetime.

I'm devastated. I keep asking her to be strong enough and to keep a positive thought that everything will eventually be fine. Now it sounds so easy because I cut the story short. But deep down in my heart I feel so heartbroken, and dissatisfied because now I'm a graduated medical student and in fact I am her best friend. I should've helped her at the beginning but unfortunately I cant restrain her from the things that happened.

Its true when people say the choice is yours. It may took me a lifetime advising but when you're not changing for yourself, nothing would happen. So please, for the love that I have in my heart, I really hope that people who read this can take care of their health. Eat clean, drink a lot of plain water. Be positive, do regular exercises and be good to one another. 

Much love.