You have to do it to gain weight. Key questions that arise at the start of the program
People are in an endless battle with being overweight. There are a lot of tips and tricks on the topic of losing weight. There is much less information on how to gain weight for a skinny guy or girl. I will pay a little attention to this issue.
I offer some useful tips for gaining weight at home.
- Adjust your diet. Follow a “reverse diet” of increasing your calorie intake to gain weight.
- This does not mean that you will have to abuse fatty foods and watch TV all day long with a pack of chips in your hands. Eat healthier by increasing your portion size.
- Choose foods that are high in calories. If you drink milk, buy it with 3.5-6% fat content.
- For breakfast, prepare porridge with milk and butter.
- To gain weight, include flour, fried and baked foods in your diet.
- Eat more fruits. Peaches, bananas, and apricots are suitable. Have small snacks between meals. They will cheer you up and charge your body with energy.
- Are you interested in increasing muscle mass and not growing a “beer belly”? Go to the gym. The right exercise program, several sessions per week, will help you gain several kilograms of muscle tissue.
The key to rapid weight gain is a high-calorie diet, a healthy lifestyle, strength exercises, and healthy sleep.
Men gain weight by building muscle mass. This is not easy to do. First, consult your doctor, because changing your lifestyle can cause unpleasant consequences.
- The main building material is protein. You can increase your body weight by consuming protein foods. There is a lot of protein in meat, fish, vegetables, dairy products, eggs.
- To gain weight, you need energy, which the body produces from carbohydrates. Simple carbohydrates increase body fat; they are found in sugar, ice cream, and sweets.
- The growth of muscle mass is ensured by complex carbohydrates contained in vegetables and grains. Include similar foods in your diet.
- If the body does not work correctly, you will have to forget about weight gain. Its coordinated work directly depends on the amount of consumed microelements and vitamins contained in milk, vegetables, fruits and meat.
- Normal functioning of the body is impossible without fats. Nutritionists recommend vegetable oil, dairy products and sea fish. It is better to avoid fatty meats.
- Intense training will help you gain weight quickly. It is better to use the services of a professional trainer to create a program. Exercise at least three times a week. Increase the load gradually.
- After each workout, give your body a rest. Don't exercise every day. Sleep about 8 hours a day.
Video tips
Effective ways to gain weight for a thin girl
Almost all girls, dreaming of a slim figure, are interested in methods of dealing with extra pounds. Some, on the contrary, want to gain a few kilograms.
I offer proven instructions.
- Start eating more. Include white bread, sweets, flour products, potatoes and honey in your diet. Don't forget about protein foods - eggs, fish, meat.
- Before your meal, drink a glass of freshly squeezed juice. Drink an average of 2.5 liters of fluid throughout the day.
- Go to the gym or work on your body at home.
- Eat about 5 times. Have snacks between breakfasts, lunches and dinners.
- Chew your food thoroughly and rest a little after the meal to allow your body to absorb the food. Buy a vitamin complex at the pharmacy.
- Increase portion sizes, add new dishes. If you ate regular porridge for breakfast, make a sandwich with sausage in addition. Over time, a woman’s body will get used to increased portions.
- Bad habits slow down your metabolism. Give up alcohol and cigarettes. Sometimes you can treat yourself to non-alcoholic beer.
- Stress burns calories. If you really want to gain weight, get rid of stress and bad emotions.
- Pay special attention to sleep. Get at least 8 hours of sleep.
- Seek help from a nutritionist. He will create a special menu for weight gain.
Is it possible to gain weight in a week?
Many people are surprised when they hear that someone wants to gain weight. There is nothing surprising. For example, some athletes have to increase their weight in order to compete.
- To increase weight and maintain energy, reduce activity. During physical and intense mental work, calories are quickly consumed.
- If you can't imagine life without sports, reduce the amount of training. If you study 4 times a week, reduce the number of lessons to three.
- Train only the main muscle groups. You will have to forget about jumping and aerobic exercise for a while, they require a lot of energy.
Nutrition
- Strengthen your nutrition by choosing protein foods. Dairy products and meat dishes will be a wonderful “fuel” for the body.
- Divide your meals into 5 meals with small snacks.
- For breakfast, eat porridge with milk and sandwiches. For lunch - a plate of rich borscht, some boiled meat or a few cutlets with mashed potatoes. For dinner, make baked chicken and pasta.
- To increase the calorie content of low-calorie dishes, add a little milk or grated cheese. Season salads with rich sour cream.
- For an afternoon snack, cottage cheese with yogurt, fermented baked milk or sandwiches are suitable. You can eat some jerky, nuts or protein bars.
- Overeating is not recommended. This will help your stomach cope with the stress.
- Don't eat at night. Eat two hours before bedtime. Otherwise, the gained kilograms will become fat, which is not easy to remove.
The key to successfully solving the problem is proper and healthy nutrition, increased rest and rational exercise.
Getting better without a strengthened diet is extremely problematic. But not everyone can freely switch to five meals a day, eating only soups, cutlets, milk porridges and sandwiches.
- To increase weight, perform special physical exercises and use sports supplements. Visit a fitness trainer and create a training program and sports nutrition together.
- Stick to a proper meal schedule. An hour before training, consume a serving of carbohydrates and drink a glass of protein shake.
- After exercise, eat sweet yogurt or a few bananas. So replenish your glycogen reserves. Half an hour after class, it is recommended to eat some protein food.
- Be sure to count calories. Body weight will increase if you eat a little more calories every day.
- When calculating, take into account energy costs for working out in the gym, preparing for exams, doing housework, and so on. There is no need to calculate to perfect accuracy. Record your most energy-intensive activities.
- If you don’t have time to go to the gym, and the thought of a normal weight doesn’t leave you, eat more and move less. At the same time, there is no need to consume kilograms of fried and fatty foods, sweets, pickles and smoked foods. Eat a balanced and nutritious diet.
- Sleep on average 8 hours a day.
- Most often, impressionable and nervous people fail to gain weight. Try to achieve peace of mind. Walking and walking will help with this.
Diet for weight gain should be based on foods that are high in calories but also have a lot of nutrients. On the other hand, other necessary types of food must be taken. Also, continue to lead a healthy lifestyle.
Gaining weight can be a time-consuming process. But you have to be patient and practice it correctly. Your goal is to gain a healthy weight, not add unhealthy pounds! So, focus on eating, but at the right time and in the right quantity, instead of looking for different diet plans to gain weight.
The first step to gain weight is to increase your daily calorie intake. The next section tells you that eating high-calorie but healthy foods will help you.
Basically, in order to gain weight, first of all, we must calculate the number of calories that our body should take in during the day. This is done using an equation where its result is called Resting Metabolic Rate, varying from male to female:
- MEN: COT = (10 x P) + (6.25 V) – (5 x E) + 5
- WOMEN: COT = (10 x P) + (6.25 V) – (5 x E) 161
P means our weight, B means our height and E means our age in years.
The result will be the number of calories our body needs to function properly throughout the day without participating in our physical activity.
Now we also need to know exactly how many calories we are getting, given, as we already said, the physical exercise that we do daily. This varies depending on the person in question, where we must multiply the result of the previous equation by 1.2 if not doing any exercise, by 1.55 if done regularly, and finally by 1.9. for a person who is extremely physically active.
Then from the result we should start to see the diet related to our calories and know the foods that will help us reach our goal.
Regardless of the type of diet, there are a number of weight gain products that can help us with this difficult task. They are mainly rich in carbohydrates and B vitamins. Also, fats should be consumed with caution, as their use can often be harmful to our health. Among them we find three types:
- Nuts, especially walnuts and almonds, but we can also eat pistachios and other nuts.
- Dairy: An extensive list of dairy products follows, as they are the most nutritious. Rich in vitamin D.
- Cereals: Emphasizing buckwheat and quinoa, with fiber making a big contribution.
- Legumes: Always healthy and rich in various nutrients, richly covers our energy needs for weight gain.
- Fruits and vegetables Especially avocados, coconuts and bananas are shown to be high calorie foods within this family. You must take at least five parts per day if we want them to start having an effect on our metabolism.
- Other Supplements: Here we find some, such as honey, where a small spoon to accompany your dishes will lead to a nutritious and healthy intake of substances and a good product for weight gain.
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Precaution
Avoid fast foods.
Do not misunderstand me. You need to increase your daily caloric intake, but you don't need to pack more food into just three meals a day. You should also increase the number of dishes. Let's see how this can be done.
Increasing the number of dishes
Have six meals a day - three large meals and three small ones. Breakfast, lunch and dinner should be heavy and rich in calories. Eating a heavy dinner adds weight to your body because your metabolism is not as active when you're asleep compared to when you're awake.
What should you do
For breakfast, have a bowlful of cereal, toasted bread with butter, and fruit. If you're not a big fan of butter, you can always opt for cheese or peanut butter.
For snacks, nuts and dried fruits, boiled vegetables with a spoonful of cream or sandwiches with cheese.
You can add a few weight gain foods to your dessert tray.
And, every now and then, you can indulge your taste buds and treat yourself to cakes, pizza and whatever else you like.
Diet for weight gain: example
Here's an example of a body weight gain diet from the digital magazine Relaciones TN that will help you take off a few extra pounds without having to consume too much saturated fat or processed foods.
According to University of Florida nutrition professor Linda Bobrof, a minimum of three meals a day and sandwich snacks throughout the day are recommended. And, of course, this is a gradual process that takes a lot of time:
Monday
- Breakfast: coffee with milk or orange juice and bread with vegetable oil and jam or honey or muffins.
- Lunch: Artichokes with ham or vegetable stew with potatoes, beef with red pepper and French fries and a piece of fruit or cottage cheese.
- Dinner: a variety of salad, fish or breaded chicken breast and a piece of fruit or custard.
Tuesday
- Lunch: rice or pasta or porridge with vegetables and potatoes, fish with tomato sauce or red pepper or potatoes, a piece of fruit and fruit yogurt.
- Snack: coffee with milk or orange juice and a ham or yogurt sandwich.
- Dinner: Vegetables with potatoes or a variety of salad, ham and a piece of fruit or yoghurt or custard.
Wednesday
- Lunch: pisto or cream of zucchini or Russian salad, chicken beaten with red pepper or tomato sauce and a piece of fruit or rice with milk.
- Snack: coffee with milk or orange juice and a ham or yogurt sandwich.
- Dinner: a variety of salad or julienne soup, a hamburger with red peppers or lettuce or potatoes or escalope and a piece of fruit or cheese from Burgos.
Thursday
- Breakfast: coffee with milk or orange juice, bread with vegetable margarine and jam or honey.
- Lunch: chickpeas, rice, pasta or vegetables with potatoes, meat with red pepper or pork breast with potatoes and a piece of fruit or custard.
- Snack: coffee with milk or orange juice and a ham or yogurt sandwich.
- Dinner: A variety of vegetables or salad, scrambled with garlic sprouts and shrimp or tortilla de patatas and a piece of fruit or Burgos cheese.
Friday
- Breakfast: coffee with milk or orange juice and bread with vegetable margarine and jam or honey.
- Lunch: Spinach with shrimp or cabbage with potatoes, roasted chicken with red pepper or pork belly with potatoes and Burgos cheese with quince.
- Snack: coffee with milk or orange juice and a ham or yogurt sandwich.
- Dinner: julienne soup, cream, carrots, chicken breast with tomatoes or peppers and a piece of fruit or yogurt.
Saturday
- Breakfast: coffee with milk or orange juice, bread with vegetable margarine and jam or honey or muffins.
- Lunch: paella, pasta or rice with vegetables or vegetables with potatoes, squid or fish with potatoes and fried apple or Burgos cheese with quince.
- Snack: coffee with milk or orange juice and a ham or yogurt sandwich.
- Dinner: Baked mushrooms or mixed vegetables, egg with turkey sausage and peppers and a piece of fruit or Burgos cheese.
Sunday
- Breakfast: coffee with milk or orange juice and bread with vegetable margarine and jam or honey.
- Lunch: Mixed salad or fish soup or Russian salad, sauteed round or in gravy with mashed potatoes or turkey or steak with potatoes and fruit salad and fried apple.
- Snack: coffee with milk or orange juice and a ham or yogurt sandwich.
- Dinner: Vegetable puree, York ham, Serrano or cold turkey or fried fish and a piece of fruit and cheese.
Meals for weight gain
The online nutrition site offers alternative options to typical foods that we usually eat with some creative dishes to gain body weight.
- Cauliflower: The secret to gaining weight from this dish is based on adding sauces to the cauliflower.
- Pasta with nut sauce: We all know that pasta is one of the highest carbohydrate foods, which along with a passive sedentary lifestyle will make us gain weight in a remarkable way. This combined with a good tomato sauce with nuts will add calories.
- Yogurt with raspberries, almonds and chocolate: What better treat than eating good yogurt paired with rich raspberries and almonds and a good flow of chocolate syrup? Yogurt improves intestinal flora by making fats easier, nuts provide a variety of nutrients, to finish with raspberries that contribute vitamin C with a little chocolate.
- Salads: The number of salad preparation options is endless, such as potato salad with walnuts, which adds calories thanks to nuts with their omega 3 and especially a large amount of potatoes or one of avocado and cheese, translating into a large fat cluster.
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Here is a list of exercises that will help you build muscle. Make sure you perform these exercises under the supervision of a professional trainer. Don't forget your sports drink!
Push ups
Push-ups are one of the most effective forms of exercise as they do not require weights or any fancy machines. This is ideal for gaining weight in the upper body as it works better when more muscles are worked.
Low Intensity Aerobic Training
This form of exercise for weight gain involves inhaling oxygen and exhaling carbon dioxide while performing low-intensity exercise. It stimulates appetite and improves metabolism, which leads to weight gain.
Swimming
This cardiovascular workout is effective for both weight gain and weight loss. When a person swims diligently, his appetite is irritated and he tends to consume a lot of food, which causes weight gain.
Run
Running, like swimming, is good for the cardiovascular system, which has the ability to increase a person's metabolism. This results in added muscle mass as the individual develops the ability to easily digest heavy meals and digest a lot of protein in the process.
Lunges and squats
Lunges and squats are great exercises to gain weight. They are an option when it comes to excess weight in the quads, back and calves. The area around the legs is the largest muscle area and can gain a lot of weight if these lunges and squats are performed in sets.
Bench press
Bench presses are effective in adding weight to the inner and outer chest areas than to the shoulders and forearms. The incline press and several other modifications are known to produce better results. Two sets of ten each are ideal for increasing weight.
Deadlift
Before practicing the deadlift, you need to understand how it involves using heavy weights with your arms, back and legs. It may be unstable, hence it should be practiced in the presence of a trainer. This gymnastics helps you gain weight quickly.
Pull-up
Pull-ups are more effective when performed with weights. This can be done anywhere and like push-ups, this exercise is part of calisthenics. It helps in increasing the weight around the shoulder and chest.
Standing vertical barbell or dumbbell press
These exercises are wonderful for gaining muscle mass in the upper body and help a thin body get a good physique. These weight gain exercises must be done repeatedly in sets and can also be done at home.
To gain weight, you need to focus on muscle growth and development. These muscles thrive on exercise and meals full of high calories. These weight gainers can be combined to form a complete workout. Keep in mind that results in gaining weight are possible when a person exercises regularly.
Most people wonder how to lose excess weight, but there are only a few who are interested in how to quickly gain weight at home. Why do people generally feel the need to gain weight? Most often this is due to illness and professional requirements for athletes. If you fall into this category of people, then our article will be very useful for you.
Not everyone can boast of an ideal figure. Some people have to spend their entire lives trying to lose weight, while others have to gain weight. And if an overweight person has many health problems, he also has vitality, energy, thanks to which he lives.
Thin people have nowhere to get this energy. Therefore they are very weak and powerless. No matter what they do, they cannot gain normal weight in order to live a full life. Why this might happen:
If you have any of the above, you just need to make sure that you really are underweight. This can be done by calculating the body mass index using the formula: weight/height (m2):
- If your result is 0-16, this indicates that you have a pronounced lack of body weight. Most likely you have anorexia.
- If the result fluctuates between 17-18, then we can talk about underweight, but not pathological.
- If the result is 19-25, then your weight is in normal condition. This is the result you need to strive for in order to feel like a healthy person.
All indicators above 25 are coefficients indicating the development of obesity in a person, which must be combated in order to prolong one’s life.
Now let’s look in detail at how to quickly gain weight for a thin person.
How to quickly gain weight for a girl?
A girl needs to have a normal weight and at least a small layer of fat, if, of course, she is going to one day become a mother. So, what does a representative of the fair sex need to do in order to gain the required number of kilograms:
- Enrich your diet with bread, sweets, flour products, potatoes and honey. Your diet should also include eggs, meat and fish.
- Drink as much fluid as possible throughout the day. The daily norm is at least 2.5 liters.
- You should eat at least 5 times a day, between each main meal you need to snack on something high in calories. In this case, the portions should be large. For example, if you have oatmeal for breakfast, add a sandwich with sausage and butter to it.
- Get rid of stressful situations and depressed mood, because this does not contribute to weight gain.
- Sleep as much as possible per day - at least 9-10 hours a day.
You can make an appointment with a professional nutritionist who will take into account all your individual characteristics and create the ideal diet for weight gain.
How to quickly gain weight for children?
If a child was born with insufficient body weight, then parents need to devote all their efforts to ensuring that his weight is normalized. Otherwise, the child runs the risk of constantly getting sick, being exposed to various infections and other ailments. We will give you some recommendations on what to do to help your child begin to recover:
- The baby is up to 6 months old, if he is breastfed, but this is not enough for him, then you need to add an artificial formula, which will be prescribed by the pediatrician.
- A child under 1 year of age needs to increase the frequency of feedings up to 5 times. However, his diet should include breast milk, formula, porridge and fermented milk products.
- A child over 1 year old needs to eat at least 5 times a day. His diet should be balanced and healthy. You can eat sweet foods, but in moderation. It would be more correct to give your child additional probiotics so that his intestines work as they should.
How can a man gain weight quickly?
Men most often gain not weight, but muscle mass in order to acquire a sculpted and beautiful body. This is a rather difficult task, but doable if you follow all the necessary recommendations:
- First of all, you need to saturate your diet with proteins. They should be 70% of the total nutrition.
- A man will need to eat simple carbohydrates - sugar, flour products, because they will give him the necessary energy.
- It is imperative to take additional vitamins. They will adjust the functioning of the intestines correctly so that there are no failures when you radically change your diet.
- To ensure that calories do not turn into fat, but go into muscles, you must work out in the gym under the guidance of a professional trainer.
- To achieve the desired result, you need to alternate loads with rest. Sleep at least 8 hours a day.
If you find yourself in a situation where you need to gain weight as quickly and efficiently as possible, then you need to behave this way:
- Reduce your activity level to a minimum. After all, everyone knows that intense mental or physical work burns calories. Just relax and try not to do anything.
- Fill your diet with protein foods. If you don't exercise, you will quickly gain weight. Eat fish, meat, full-fat milk and cottage cheese with eggs.
- In addition to the fact that protein should be present in your diet, you should know what else you need to eat in order to gain weight quickly. We advise you to stick to this menu during the day:
- For breakfast, eat milk porridge with a sandwich
- for lunch, cook borscht or soup in rich broth, mashed potatoes with 3 fried cutlets or a piece of meat
- for dinner, bake chicken and eat it with pasta
- Season all your food with fatty sauces, such as sour cream or mayonnaise. This applies mostly to salads.
- Be sure to add bananas or sweet yoghurt to your diet. These treats won't be stored as fat on your thighs, but they will release the right amount of glycogen to keep you energetic and feeling good.
- Achieve peace of mind in order to gain weight, because unnecessary emotions and impressions will not contribute to this. To do this, you may need to do yoga, take sedatives, get plenty of rest and relaxation.
- Use folk remedies to gain weight quickly:
- brew yourself a mixture of pollen and condensed milk - just mix the 2 ingredients in equal proportions and eat 1 tsp every day, which must be washed down with warm water;
- Every morning, chop 3 walnuts for yourself, mix them with 2 tsp. honey, eat it all, and then wash it down with a glass of beer - in this way you will gain 3 kg in a month;
- add 1 tbsp to a glass of beer. fat sour cream and 1 tsp. salt - this cocktail will help you gain 3-4 kg in a month.
- Please note that pills are a very effective, but unsafe way to gain weight quickly. All drugs have many side effects, which mainly affect the health of internal organs. If you want the process of weight gain to occur as naturally as possible, but quickly, then refuse pills. The same goes for bad habits. If you smoke, you will have to quit this useless activity, because smoking promotes weight loss.
If you follow all the above recommendations, you will be able to gain 10 kg of weight in the shortest possible period of time. Just be extremely careful that you do not store fat, but build muscle mass. The body just needs to acquire shape, and not become saggy and ugly.
Video: “How to gain weight and gain weight quickly?”
Girls who suffer from excessive thinness, in order to figure out how to gain weight without negative consequences for the body at home, need to study the principles and rules of weight gain.
The human body can gain weight by increasing the amount of food consumed, but sudden changes in body shape are usually not sustainable.
The key to healthy weight gain is choosing nutrient-dense foods. Consuming high-calorie foods such as soft drinks, candy, and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.
To gain weight wisely, you need the nutritional strength of all food groups:
For harmonious weight gain, sleep should be at least 7–8 hours, but you shouldn’t forget about daytime sleep either.
To get better in a short period of time, you need to follow the right diet and change your lifestyle.
How to adjust your lifestyle
Emotional condition. Weight loss in thin girls directly depends on their psycho-emotional state. Constant stress and bad mood do not contribute to weight gain. For weight gain to be permanent, you need more positive emotions. Against the background of a positive emotional state, the body will rebuild itself much faster and begin to gain physical mass.
Abuse of bad habits. When fighting for every kilogram, the damage caused by bad habits is very often underestimated. These habits lead to a constant feeling of stress and thereby speed up metabolism. Quitting smoking will speed up the gain of the desired kilograms.
Physical activity accompanied by physiologically unjustified energy expenditure. Aerobics, dancing and other types of aerobic exercise do not affect muscle growth. This means that a person expends a large amount of energy and loses even more weight.
Therefore, it is worth abandoning this kind of physical activity and giving preference to those sports that help increase muscle mass (fitness, swimming).
Target. Self-confidence and a positive attitude are a significant part of success in the fight against thinness. It is impossible to achieve results without believing in yourself. You won’t be able to achieve a healthy, beautiful body in a couple of weeks, but every positive result will bring a feeling of joy and contribute to the desire to further work on yourself.
How to quickly gain 5 kg for a skinny girl
A girl can quickly gain 5 kg of weight at home if she follows a simple formula - sports plus diet. The diet should be high in calories, but since refined food is empty, i.e. It contains few useful substances and should be excluded. Deciding on the type of products that provide maximum weight gain can only be done individually.
But the menu must certainly meet the following requirements:
![](https://i0.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-7.jpg)
To gain weight, you need to eat at least 3 times a day and don’t forget about snacks.
Strength exercises will speed up weight gain and improve your figure. To make sure that excess calories go into muscles and not just into fat cells, you need to visit the gym 2-4 times a week.
When and how to eat
Stable weight gain without reviewing the diet and further correction is not possible. Weight gain occurs when there is an excess of nutrients in the body. However, if nutrition is uncontrolled, fat folds will begin to appear on the body, which will significantly spoil the figure. To avoid this, you need to watch your diet and do strength exercises.
How to gain weight for a girl at home - stick to a diet based on energy-intensive foods. These are foods that contain a lot of calories compared to their weight. You should eat at least 4 times a day, portion sizes are also increased. If there are not enough calories, you will not be able to gain weight in a short time.
Snacking at night will help you gain weight, but don't overload your stomach. At night, it is advisable to eat dairy products with a high percentage of fat. Protein intake is required to increase muscle mass, not just fat. Carbohydrate-containing foods should be included in the first half of the day menu.
What to eat: foods
Nutritionists advise how to gain weight for a girl at home. They recommend eating foods high in calories.
Here are some high-energy foods that are suitable for weight gain:
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It's best to eat plenty of protein, fat, and carbohydrates at every meal.
Sample menu for the week
A correct and balanced menu will allow you not only to gain weight in the shortest possible time, but also to maintain it. This type of diet for girls will be a good reason to forget about all prohibitions and pamper yourself with high-calorie foods.
Monday
![](https://i1.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-1.jpg)
Tuesday
![](https://i0.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-16.jpg)
Wednesday
![](https://i0.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-8.jpg)
Thursday
![](https://i1.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-12.jpg)
Friday
![](https://i0.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-25.jpg)
Saturday
![](https://i0.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-3.jpg)
Sunday
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The main thing in weight gain is diet and food.
What to consider when creating a menu
The most important thing when creating a menu for quick weight gain is that all dishes should be high in calories. and contain vitamins and amino acids. The weight of portions is increased by 2.5 times. Snacks before bed are also encouraged by nutritionists, and dairy and meat products should be of the highest fat content.
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The problem is that people on a diet with a monotonous menu are much more likely to experience nervous tension and loss of strength. Therefore, the menu for increasing body weight should be diversified with various variations of dishes, using spices, sauces and seasonings. The tastier the food, the easier it is to eat large quantities of it.
How to gain weight with a fast metabolism
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By following simple rules, you can notice a positive result in a short period of time.
Rules for gaining weight with gastritis
Gastrointestinal diseases complicate the task of gaining weight, but following simple rules for gaining weight during gastritis will make this task easier:
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Sports supplements for fast weight gain
Weight gain supplements provide the body with calories that will help create a positive energy balance. If you have weight problems, an extra 1,000 calories a day will help you gain weight quickly. However, choosing a truly high-quality and suitable drug is difficult.
- Amino acids
Amino acids are involved in the construction of muscle mass in the human body. The human body generates most of the amino acids independently, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have a general strengthening effect.
- Protein
Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of fat deposits. The more amino acids are included in the protein chain, the faster and better the kilograms are gained.
- Gainer
The gainer contains, in addition to protein compounds, carbohydrate-containing components for faster weight gain. This is an excellent remedy for people who have difficulty gaining weight. Gainer, unlike protein, promotes overall mass growth, not just muscle tissue.
Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall performance of the product.
Weight gain pills - which ones to take
Weight gain pills are divided into two groups. The first group includes drugs that contain protein compounds, proteins and various vitamin complexes. This type of medication can be purchased at a pharmacy without a prescription.
Drugs of the first group:
![](https://i0.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-20.jpg)
The second group of medications are mixtures of hormones that help increase appetite and maintain body weight. They are prescribed only in extreme cases, when the total mass is at a critical level. Self-administration of hormone-containing medications can cause severe side effects.
Drugs of the second group:
- Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large number of side effects.
- Diabetes. Increases the body's secretion of insulin. If you follow all your doctor's instructions, this drug will help you gain weight and will also reduce the risk of unwanted effects from accelerated weight gain.
- Duphaston. Provokes rapid weight gain.
Folk remedies for weight gain
To increase body weight, girls at home can resort to traditional medicine recipes, such as:
![](https://i1.wp.com/ladysdream.ru/wp-content/uploads/2018/03/kak-nabrat-ves-devushke-v-domashnih-usloviyah-13.jpg)
Exercises for gaining weight
Gym training should be based on complex exercises that involve several muscle groups at the same time. These exercises are suitable for rapid weight gain in women. Muscle is denser than fat, and by pumping it up, you can gain weight faster.
Squats. The barbell squat is one of the best exercises for training your muscles. To perform this exercise, you need to lift the weight while holding the barbell with your hands with the back of your shoulder. If necessary, use a gasket for convenience. You need to squat slowly. Having reached the point when the buttocks are parallel to the knees, they return to their original position. Squats will help increase muscle mass in your lower extremities.
Barbell press. This exercise will help you gain weight in your chest area. By lifting weights while lying down, you can not only increase your weight, but also correct your pectoral muscles.
Deadlift. The right solution for weight gain, as well as for the prevention of spinal diseases. This exercise can be combined with pull-ups on the horizontal bar. After a month of hard training, the result is noticeable.
Exercises for the abs. It is better to do this type of exercise in the first half of the day. By raising your limbs from a lying position, you can get rid of fat folds, replacing them with elastic muscles in the abdominal area.
You can increase body weight either by increasing muscle mass or by increasing the amount of adipose tissue. Thin girls should stick to the golden mean at home. Here is a rule that will help you gain weight quickly.
Video on how to gain weight
How to gain weight:
How to gain weight and gain weight quickly:
Why and how do people want to gain weight at home? Any work on your appearance is a tribute to fashion and the desire to please others. Modern society strictly dictates the standards of beauty: a slim, fit figure, athletic shape, absence of unhealthy thinness, etc. The fashion for too fragile bodies, set in the 60s by the Twiggy model, has long passed: now the public holds naturalness and a healthy weight in high esteem.
There are many ways to achieve ideal shape: a balanced diet, maintaining water balance, playing sports, internal psychological work. If you want a perfect body, then the first thing you need to do is understand that no one will do it for you! Your health and your appearance always depend only on what you do and how you think.
Our article was created to help those people who suffer from insufficient body weight. If you:
- are unhappy with their thinness;
- don’t feel healthy and attractive;
- want to gain sufficient body weight;
– this material will help you achieve your goal at all stages!
Rules for gaining weight at home
This is interesting: BMI taking into account age and physique: how to calculate your ideal weight for a woman + TOP 5 myths about losing weight
Have you objectively assessed your body and come to the conclusion that your weight is not healthy? Have you decided to do everything possible to look and feel better? Amazing! After all, no one can help a person better than himself!
In order to achieve the most effective result, you should definitely adhere to several rules:
- Remember that your main goal is not to achieve an external ideal! The main priority in your actions should be to preserve and maintain your own health. No one has ever looked better than a healthy and happy person!
- Any action must be done wisely. Do not succumb to stereotypical reasoning and do not try to achieve results by acting “at random.” For example, it would be a big mistake to think that eating fast food every day will help you gain a healthy weight. Yes, it is possible that fat mass will appear on your body, but you will face many unpleasant consequences - rashes on the face, cellulite, diseases of the gastrointestinal tract, etc.
- If your lack of body weight is caused by diseases of the internal organs, then you cannot do without medical consultations. In order not to harm your health, be sure to consult several doctors: your specialized specialist and a nutritionist. This is the only way you can get the right recommendations and start acting without the risk of harming your body.
- Believe in yourself! Many people trying to gain or lose weight needlessly forget how important the psychological factor is in this process. In order to achieve success, you should definitely create a favorable psychological environment around yourself. Eliminate stress from your life, try to smile as much as possible and maintain a positive attitude - you will see how quickly and easily results come when a person is in psychological comfort.
Where to begin?
If you have already decided to gain weight at home and are properly tuned in to the process, this means that the first step has already been taken! After reading the general recommendations given above, you will already have a rough idea of how to build your plan to restore your health and strive for an ideal appearance.
Several stages in the formation of our body weight:
- Every day we eat the nth amount of calories, distributed among proteins, fats, and carbohydrates.
- All substances received by the body are processed and distributed for consumption.
- All energy that was not spent on vital processes is stored in the body in the form of a “reserve”: adipose tissue accumulates (its presence is necessary for the normal functioning of the body!).
- If your daily diet in terms of BJU and energy value (number of calories) exceeds the normal level, you begin to accumulate excess body weight. If the level is insufficient, your body cannot create an energy reserve and is depleted.
Having carefully familiarized ourselves with the metabolic process in our body, we draw the following conclusion: in order to normalize your weight, you need to correctly calculate the energy value and ratio of dietary fat in your daily diet.
Calorie counting
A rough calculation of daily calorie intake is carried out using the universal formula: kilograms of body weight multiplied by 33.
According to it, for example, the energy value of the daily diet for a person weighing 60 kg should be at least 1980 kcal. In order to gain weight, kilograms must be multiplied by a factor ranging from 40 to 45. In addition, for a healthy increase in body weight, the daily distribution of these calories must comply with the BZHU percentage:
- proteins: 20-30%;
- carbohydrates: 40-60%
- fats: 15-25%.
Do not neglect consultations with nutritionists! The formula multiplied by 33 is considered universal and is only suitable for rough calculations; it does not take into account the characteristics of your metabolism, physical activity, amount of sleep, and many other important factors. Seek advice from a doctor: he will help you create an individual nutrition plan that fully suits the characteristics of your body. It is with professional recommendations that you can gain weight at home without risking harm to your health.
Rejection of bad habits
If you decide to take care of your body, then you should definitely start by completely abandoning all bad habits. Let's look at the two most popular of them:
Smoking
Cigarettes suppress appetite and at the same time trigger metabolic processes in the body. It turns out that the body is working, but there is nothing for it to process. A person does not eat often enough and a lot, so thinness occurs and corresponding diseases begin to develop. Moreover, this negative effect is merely a contributory factor to the terrible nicotine poisoning of your lungs.
Alcohol
Oddly enough, alcoholic drinks are very high in calories, but they do not help you gain healthy weight. The fact is that alcohol is considered an “empty” food - the calories entering the body do not carry any nutrients, and, moreover, take a very long time to be processed. Drinking strong drinks also negatively affects metabolism - it slows down almost twice, and the functional abilities of the stomach, liver, and pancreas deteriorate.
How to gain weight for a woman
Girls who want to cope with painful thinness should adhere to the following rules:
- Meals should be regular - at least four times a day at equal intervals. Each piece must be chewed as long and thoroughly as possible so that the body can absorb all the nutrients well. Girls should also abandon the fashion for low-calorie foods (for example, 0% yoghurt or Coca-Cola Zero) and give preference to healthy and tasty food.
- The main emphasis in the diet should be on carbohydrates and proteins. It is very important for girls to remember that sweets (chocolate, lollipops, cakes) and fast food will not help them gain healthy weight and become more attractive, but will only harm them - they will develop problems with the skin (rashes, acne, etc.) and with the functioning of the gastrointestinal tract. intestinal tract.
- Get enough sleep! In order to improve your appearance, you need to give your body enough time to rest. The amount of sleep should be at least 8 hours a day to avoid painful thinness (or vice versa, excess weight), bruises and “bags” under the eyes, and deterioration of brain activity.
- Girls don't need to exhaust themselves with workouts: too much physical activity will exhaust you. Exercise only as much as you feel comfortable: 3-4 times a week will be enough. Important: choose only the type of activity that you like - training should be fun!
How to increase body weight for a man
In order to normalize their weight and become more attractive, men need to follow two main guidelines:
Nutrition
The male body “builds” protein, so there should be a predominant amount of it in the diet (of plant and animal origin). Of course, we should not forget about other important components of nutrition - carbohydrates and a small amount of fat (up to one fifth of all food) must be present in the daily menu.
If you want to make your body truly attractive, then simply gaining weight will not be enough. To ensure that the body fat does not exceed the norm, weight should be gained from muscles. Constantly increase your strength training, work on all muscle groups in a balanced manner, get plenty of rest - then every day you will look more and more attractive, your health will improve, and you will become more confident!
To create the right training plan, it is best to contact a professional trainer. He will be able to correctly assess your initial training, think through the most optimal process for development and help ensure that there is not too much stress on the body.
Protein shake recipe for men:
- 3 liters of milk;
- 40 gr. protein powder;
- a few tablespoons of cocoa powder (not necessary, but will help improve the taste).
Mix in a blender or shaker until the mixture becomes homogeneous. Store the drink in the refrigerator. It is recommended to drink it shortly before or immediately after physical activity: this way, all the calories contained in the cocktail will be used to build muscle, not fat.
Diet
In order to gain weight steadily, be sure to include the following products in your menu:
- chicken;
- legumes;
- potato;
- chicken eggs;
- sea fish;
- pasta;
- cereals (oatmeal, wheat, semolina, etc.);
- dairy, fermented milk products;
- fresh fruits and vegetables (bananas and grapes are considered the best helpers in weight gain).
When planning your meals for the day, don't stop at one or two items from this list. If your breakfast, lunch and dinner consists only of pasta or only potatoes, this will negatively affect the functioning of the gastrointestinal tract and the general condition of the body. Compose your diet wisely, taking into account the correct ratio of proteins, fats and carbohydrates.
Example menu
An example of a one-day menu for a person who wants to increase their body weight:
- Breakfast: oatmeal or semolina porridge with butter, a sandwich with cheese, cottage cheese, coffee or tea with milk, freshly squeezed fruit juice.
- Lunch: a small portion of any recommended food (for example, a baked potato, an omelette, or a chicken leg).
- Dinner: soup with meat broth (any taste is suitable, the most preferred option is borscht), for the second - a meat dish with a side dish. If you don't feel full enough, you can add any salad to lunch.
- Snack: fruit or vegetable salad, nuts (a mix of different varieties is best), berries, natural yogurt.
- Dinner: meat dish with side dish and salad.
- Before bedtime: It is not recommended to eat solid food at night, but without compromising the rest of the digestive system, you can drink a glass of milk or kefir.
The sample menu should not be taken as a mandatory algorithm for planning your daily diet. Try to eat so that every meal brings you pleasure: if you eat tasty food, then normalizing your weight will be easy and pleasant! Love food for the energy it gives you and try to get as many healthy nutrients as possible every day.
How to calculate your healthy weight
Before you accept weight gain as a necessity, ask yourself a question: why did you decide that your body weight is insufficient? How will you know that you have reached your goal and don’t need to gain more?
Focusing only on the reflection in the mirror is not advisable. The fact is that you do not notice the changes that occur daily in your body. Your daily food and exercise activities affect your appearance gradually, and you will not be able to soberly assess exactly when you will arrive at the ideal result.
In order for people to objectively assess their weight, doctors have developed a special unit for measuring body weight - the index (BMI). To calculate it, a universal formula is used, suitable for everyone: this is the ratio of weight in kilograms to the square number of centimeters of height. By performing this simple mathematical operation, you will receive a certain coefficient. You can find out what it means by using a special body mass index table:
Body mass index chart
Index value | Decoding |
---|---|
Up to 16 | Body weight is dangerously underweight (if this indicator persists for a long time, this will lead to pathological changes and even death) |
From 16 to 18 | Insufficient body weight (the indicator is not critical, but definitely needs to be increased, otherwise the body risks being at risk of anorexia) |
From 18 to 25 | Norm (weight at which the coefficient fluctuates in the range from 18 to 25 is normal; within these limits it is permissible to gain and lose weight depending on the ideal appearance that you want to achieve) |
From 25 to 30 | Overweight (the stage preceding obesity - in order to return to normal, at this body mass ratio, it is enough to only slightly adjust the weight) |
From 30 to 35 | 1st degree of obesity (this stage does not yet pose a health hazard, but the person no longer feels comfortable in his body) |
From 35 to 40 | 2nd degree of obesity (in the second degree of obesity, it is necessary to urgently take measures to normalize body weight, otherwise the weight can become not only uncomfortable, but also dangerous for the human body) |
Over 40 | 3rd degree of obesity (such excess weight is already considered a pathology - at this coefficient, normal life activities are impossible) |
Please note that the body mass index formula and the decoding of the coefficients are calculated only for adults, fully formed people. For children and adolescents who are still developing, these calculations and their interpretation may show unfair results that distort the idea of normal weight. To calculate the index for children, a different system must be used.