How to gain weight in a healthy way
DEAR NANAY,
I have been following your column weekly and noticed that there have been a number of letters the past weeks that deal with weight loss and weight gain.
I am a trainer in one of the numerous chains of gyms here in Manila and would just like to share my two cents’ worth on the topic.
From my experience — and as you like to say, Nanay — there are no shortcuts. If you want to lose (or gain) weight there is no substitute for working hard. And if you think about it, the harder you work on it the happier you will be when you achieve success. Also, the safest way to lose (or gain) weight is to do it in a healthy manner. Slow and steady is better than fast and drastic.
You see all these diets that promise 30 pounds of weight loss in one month. Yes, it might work for some people but from my experience all that weight will come back once you are off the diet and who knows what that diet will do to your blood chemistry and body functions? Better to just eat healthily and exercise and lose one or two pounds a week. When you lose four to six pounds a month while losing fat and building muscle, I think the weight will tend to stay off and you will be healthier long term. The best part is you don’t have to give up any kind of food just as long as you eat everything in moderation and maintain a balanced diet. There is no secret! Everyone knows this advice but people just have to have the discipline and not look for a shortcut.
For people who want to gain weight, my advice is the same. Balanced diet and exercise. Gaining weight for some people is just as hard as losing weight for most people. So the same amount of work is needed and the same amount of discipline is also needed.
Again, Nanay, I just want to remind your readers that there is not shortcut. Just like in school or in your job, if you want to succeed then you have to be willing to work hard. And you only get the results that you deserve depending on how much hard work you have put into the project.
— DANNY
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DEAR NANAY,
I have some advice for your letter sender “A” who is 6’2” and wanted to gain weight because he is too thin.
Let me tell you that I am also quite tall at 6’3” and I used to be very thin. They used to call me “payatot” or “patpat” because that’s the way I looked, too tall and too thin. So one day I decided that I would do what I could not only to gain weight but also to gain weight healthily. I started eating correctly, which meant a well-balanced diet with lots of fruits and vegetables. Then I started exercising and working out with weights. This was what changed my life.
I slowly started putting on weight but not just fat to make me bigger but muscle as well. I was exercising and eating correctly, healthily and pretty soon I was getting bigger but also remaining very healthy.
Now I am happy with my body and they no longer call me “payatot” because modesty aside my body is quite in shape. I have never felt better in my life and I have never been more confident of my body and myself.
My advice to A is to follow the same regimen I followed. Start exercising. It might seem like if you exercise you will lose weight. In some ways, maybe, but you will also start to build muscle. Make sure you have weight training in your exercise program to help you build muscle. This will fill out your body and so you will not be too thin. Also make sure you keep eating right and keep eating healthy. It is not too difficult. Less fried and fatty food and more fruits, vegetables and fish. But do not cut out anything because your body needs the fat and protein especially because you are exercising with weights. The key is a balanced diet.
Keep working at it!
— NO LONGER “PAYATOT”
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