Of course, losing weight is not easy, but adding a few pounds can be even more difficult. How can this be achieved? Learn from the article and take note of 31 ways that will help you gain weight quickly.

Lately we have been writing only about how to lose weight. But what if you are looking for just something else? Perhaps you realize that you are too thin and you need to get better? Yes, for such people, this is really a problem that you can’t solve by eating fast food. As in the case of losing weight, it is imperative to balance proper nutrition and exercise. Gaining and maintaining weight is not easy for some girls, so here are 31 actionable tips for gaining weight quickly and safely.

Add calories

If you are naturally thin but want to have a beautiful curvy body, start by adding 500 calories to your daily food intake. 500 kcal is not much, so you won't get sick, but these extra calories will make it easy for a girl to gain weight. A large bar of chocolate or a thick milkshake will do just fine!

Drink soda

Some people suggest adding high-calorie soda to your diet if you want to gain weight. A couple of bottles will give you an extra hundred calories a day! If you are interested in more healthy drinks(which is very clever), try replacing the soda with fruit juice. Fruit juices are tasty and high in calories, so they will help and give you extra energy.

Eat in the evenings

Nutritionists always advise us not to eat after 6 if we want to lose weight, so why not try the opposite? It will most likely be very effective. So go ahead – stock up on late-night snacks and have a belly feast before bed.

It seems that exercise and sports are just for those who are trying to lose weight, and not vice versa, but here we are talking about strength training, or rather, about weightlifting. Working with dumbbells and barbells will help you quickly build up muscle mass and therefore weigh more. So if you're trying to bulk up, try going to the gym and pulling dumbbells.

Eat More Protein

We suggest increasing the amount of protein in your diet, especially if you are also involved in weightlifting. Protein helps build muscle mass, keep the body in good shape and look beautiful. And at the same time increase the performance on the scales!

Here are just a few of the protein-rich foods you can find in stores near you:

• Milk
• Soy milk
• Yogurt
• Peanut butter
• Lean meat, fish and poultry
• Beans, tofu, lentils and other legumes
• Cereals, including bread and pasta
• Nuts and seeds

Add vegetable and butter

We all love cooking with vegetable oil, but when you're trying to lose weight, it's taboo. But in your case, vegetable is only welcome (in reasonable quantities, of course). It is not worth risking your own health, so it is better to use olive oil. And additional kilograms will not keep you waiting long.

Fat has twice as many calories per gram as carbohydrates or protein (9 kcal per gram versus 4), so a 100% fat meal is especially high in calories. Olive oil (and this is pure fat) contains 1920 kcal per 250 ml. Any food that is high in fat will have a high calorie content. So guys, the more oil you use, the better!

Eat high-calorie snacks

During the day, you can constantly snack on high-calorie snacks. For example, a cream cheese bagel, cheese crackers, or a peanut butter sandwich. If you have a very fast metabolism, keep it working at its best, and then you will receive more calories than you lose.

Drink more milk

Do you love milk? Regardless of the answer, you should drink it if you want to increase muscle mass. For example, chocolate milk is very tasty and, moreover, rich in calories. Drink it all day long. And not only milk, but also milkshakes and high-calorie smoothies.

Eat three times a day

Girls skip meals to lose weight, but if you're trying to gain weight, never - hear, never! - Don't skip meals. You must eat three times a day. Only in this way you will not feel hungry and at the same time save calories. Although some experts say that by skipping meals, we give our body a signal to start storing fat, but we think that this is true only for obese people. If you are thin, then skipping meals is not something that is not recommended for you, but simply contraindicated.

Increase your serving size

If you want to lose weight, portions need to be cut, but the opposite is true if you want to actually put on a few pounds. Take a bigger plate and gradually increase the portions, and if you feel that you are not full, feel free to ask for an addition :)

Taste forbidden fruit

If you need to "get a little fat", think about foods and dishes that you would normally avoid. Finally, you can try what you've always wanted! Just imagine how many desserts, delicious snacks and high-calorie snacks are waiting for you! However, try to avoid fast foods, because they are full of useless and even harmful calories that will not lead to anything good.

Choose your carbs carefully

If you consider bread, pasta and other carbohydrates your enemy when you are trying to lose weight, then you can consider them your friends if you want to gain weight easily. You can also pay attention to products rich in carbohydrates from rye flour. Go ahead and make yourself a rye bread sandwich with butter or cream cheese.

Avoid watery vegetables

Yes, vegetables are healthy, especially those that are full of water. However, in your case, instead of water-rich vegetables like celery and cucumber, it is better to choose starchy vegetables like corn, potatoes and carrots.

Eat the right fruits

As with vegetables, fruits also contain a lot of water. Because of this, they are great for those who are trying to lose weight, but if the opposite is true, then you are better off avoiding such fruits. So it is better to change watermelon and melon for something denser, for example, bananas or even dried fruits.

Add cream

Well, who doesn't love heavy cream? But they are so high in calories! Are you not losing weight? Just imagine how many delicious things you can add to your diet if it contains cream! Latte with cream, delicious cookies, hearty oatmeal ... mmm ... the mere thought of salivating run!

Get some rest

If you want to increase mass, then you need not only to eat more and exercise properly, but also to sleep at least 8 hours a day. During rest, your body builds muscle mass, so you will do it faster if you get enough sleep.

Add Supplements

You'll forgive us for this tautology, but it's true. Now there are a lot of different herbal and dietary supplements that can help you deal with your problem. Seek help from a knowledgeable expert in the field, as not all supplements are created equal.

permanence

Persistence is an insidious thing, many do not have at all. But it would be better to master this art if you are trying to get better (and lose weight too). How many times was it when you set a regimen, then broke down, and then returned to the beginning again, but with a lost result behind you? So this shouldn't be the case. Constancy should be integral part of your life.

Start a journal

Usually losing weight ladies start a journal to keep track of what, how and when they eat. Well, it will suit you too if you are pursuing the opposite goal. Record everything you eat, count calories, and keep a workout diary. In a word, write down everything that will help you monitor your body and health.

See a doctor

If you're having serious weight problems (no matter which way), see your doctor. Do not drastically change your diet and habits without consulting a specialist. Go to the doctor and make sure that your weight loss (or failure to gain) is not due to some kind of sore.

Double Fat

If you're trying to gain weight, one of the easiest ways is to simply double the amount of fat you eat at every meal (breakfast or dinner). Instead of one serving of nuts, take two. Add 2 tablespoons vegetable or butter instead of one when cooking, or add whole avocado instead of half, as directed in the recipe. It's easy to make and leads to delicious results. Plus, it will help you round up fairly quickly, no matter how good those fats are.

Eat potatoes every day

Potatoes contain nutrients, but they contribute to rapid weight gain. Believe me, it is. Even "healthy" varieties of potatoes, such as sweet potatoes, are suitable for those who want to put on a few pounds. Eat one at a time so your body doesn't have a chance to burn those carbs.

Eat ice cream twice a week

Ice cream (any) is rich in calories and sugar. Even if you are a vegetarian, eat a couple a week and don't even think about breaking it up into portions. And don't forget to enjoy! You will gain weight pretty quickly and your taste buds will thank you for it!

Two breakfasts

Why eat breakfast once when you can have two! Have breakfast around 7am and then again at 10am (well, or thereabouts). And do not forget about other meals to gain more calories. This will help you gain weight, no matter how healthy you eat.

Eat out more often

Dishes in a restaurant are higher in calories - that's a fact. Even "healthy" establishments cook more high-calorie meals than what you eat at home. Many restaurant salads have more calories than two cheeseburgers! So eat dinner out of the house several times a week and quickly gain the desired weight.

Eat peanut butter

No matter how healthy peanut butter is, for most people it contributes to weight gain. Eat several tablespoons a day. Better yet, have a peanut butter and jam sandwich before bed and wash it down with a glass of milk! Many athletes use this technique - some girls even managed to gain 5 kg in a month easily, only thanks to this habit.

Try smoothies

Girls turn to smoothies for help when trying to lose weight, but smoothies can help those who are trying to gain them, because they are full of high-calorie ingredients. Take two bananas, berries and pineapple, then add two scoops of protein powder, green vegetables and two tablespoons of peanut butter with full fat yogurt. You will instantly gain weight, especially if you add coconut as well. All of these are healthy foods, but such a cocktail contains 600 kcal, so drink such a drink twice a day, and excess body weight will not be long in coming.

Eat movie theater snacks

If you're one of those people who usually shy away from the high-calorie snacks that people usually go to the movies with, then it's worth considering giving them a try. Buy a small popcorn the next time you go to the movies. In one session, you will consume almost 400 kcal, especially if the popcorn is with butter. Popcorn and nachos are high in calories, so it's a great way to get fat and watch your favorite movie at the same time.

Milkshake and french fries

We all know that fast food leads to excess weight, but french fries and a milkshake is a truly explosive combination just for you. You can enjoy this dish several times a week, and you are allowed to order a large portion!

Cream and sugar

If you drink coffee, use heavy cream and sugar. Yes, this is a harmful combination, but it will lead you to rapid weight gain. Forget about stevia and unsweetened almond milk and turn your attention to sugar and cream. Try it and see for yourself.

Stop doing so much

Well, and finally, do not be zealous with physical activity. Of course, if you are used to living with sports, you can do yoga - it helps girls with problems with weight and the menstrual cycle. It's also a great way to bulk up quickly. Another alternative: walk for about 20 minutes every day at a slow pace. The fewer calories you burn, the more weight you gain.

If, unlike most women, you're trying to gain weight rather than lose it, perhaps some (or all) of the tips presented here will help you do it quickly and safely. And do not forget that after reaching a satisfactory weight for you, you will have to constantly maintain it at this level so that there are no too big fluctuations.

Video

Excessively thin people rarely seek professional help from specialists (endocrinologist, gynecologist-endocrinologist), because they do not consider this a medical problem. And this is a big mistake, because often exhaustion is caused precisely by pathological changes in human health. Another erroneous opinion is that in order to get better, you should just eat a lot and everything. Such erratic eating will not only not help solve the problem, but will also provoke the appearance of new ailments, for example, gastritis, heartburn, disruption of the gastrointestinal tract and others.

Before sounding the alarm and spreading panic, you should make sure that there is exhaustion and underweight. To establish this is quite simple, you just need to calculate the body mass index using the formula: BMI \u003d weight (in kilograms) / height squared (unit - meter). The resulting number will indicate the presence of problems with weight, if any (lack or overkill). So, if the BMI is below 18.5, this is a clear sign of underweight and you should definitely consult a doctor to establish the causes of this phenomenon and find the best ways to eliminate it.

The main danger of low weight is a violation of the reproductive function. So, in the fair sex, with a weight loss of up to 45 kg, menstruation disappears, fertility is disturbed, and men have problems with potency. In addition, excessive thinness is also not entirely attractive when it is already beyond measure.
The main causes of exhaustion include:

Not always low weight and excessive thinness are the result of pathological changes in the body associated with health. There are other reasons for this phenomenon:

Nutrition for weight gain

In order to gain weight at home, you should know the basic principles of nutrition that will help with this. It is worth completely forgetting that you need to eat a lot and give preference to high-calorie foods. Such nutrition will provoke an increase in the amount of fat, lead to metabolic disorders, problems with the gastrointestinal tract, which entails a number of new troubles.
To gain weight at home will allow you to follow simple rules of nutrition:

Physical activity and procedures that will help you gain weight

Achieving an ideal body is impossible without regular physical activity. Paradoxical as it may seem, but sports not only contribute to weight loss, but also help to gain it by increasing muscle mass, and not the percentage of fat. Before starting training, you should consult with a trainer who, using a special device, will set the amount of fat and muscle in the body and help you choose the most effective set of exercises.
In order to gain weight at home with the help of sports, you should know a few nuances for choosing loads and the rules for their implementation:

• Cardio loads are not suitable for weight gain, since, on the contrary, they contribute to weight loss, and this is the opposite effect, not at all what you should strive for.
• The ideal solution is strength training, which will help build muscle mass while increasing weight gain.
• Before starting training, you should make sure that there are no contraindications to this kind of physical activity (for example, if you have back problems, a hernia, it is better to find an alternative to strength training).
• The regularity of training should be 3-5 sessions per week.
• To the most effective exercises includes: pull-ups, push-ups, squats with dumbbells or a barbell, and more.

How to gain weight for a man

Men also often suffer from underweight, and many seek to eliminate this problem even in adolescence to have a beautiful, toned, inflated body. As a rule, weight gain is achieved by increasing the muscles, which also allows you to form a beautiful body.
Useful tips to help a man gain weight.

Some people want to lose weight. No less relevant is the problem of excess thinness. What to do, what to feed in order to quickly recover, gain the missing weight?

When to gain weight

The need to increase body weight is relevant in men, women, girls, adolescents. When health is in order, but body weight is below normal, you should not feed yourself hard, increase portions. First, identify and eliminate the causes of thinness.

Psychological reasons

One of the reasons for thinness is an emotional rejection of oneself, a refusal to recognize one's significant qualities. With such a psychological attitude, the mindset to become invisible dominates - the body loses weight.

As a rule, fat men are good-natured cheerful people. Zlyuchki and zlyuchki are often thin. Anger, negative emotions also interfere with the full absorption of food, reduce weight.

To gain weight, it is important to believe in your uniqueness and significance, to reconsider your attitude towards others, to become kinder and more responsive.

Simple approaches improve the absorption of food, relieve mental stress.

Temperament

Body weight is affected by temperament.

• Phlegmatic people are obese, with fatty deposits, easily gain weight.
• Melancholics are usually thin, and even enhanced nutrition does not help gain weight.
• Sanguine people have increased muscle mass.
• Cholerics are mostly incomplete, the amount of adipose tissue is small.

To find out the exact psychological temperament, take the appropriate test, which is not difficult to find on the Internet.

Optimal weight formulas

Having calculated the "optimal" body weight according to the popular formula, it is far from always possible to believe that this is the correct value, which takes into account individual constitutional features, the rhythm of life.

Imaginary thinness compared to the standard can actually be your norm - taking into account upbringing, attitude towards others, temperament, and other reasons.

Therefore, before applying methods to quickly gain weight, it is worth considering individual characteristics.

Eliminating these causes helps to quickly gain weight.

How to quickly gain weight at home

If the body weight is below normal, the desire to get better is justified, since excessive thinness causes:

• decrease in resistance to diseases;
• decrease in vital activity;
• insomnia, nervousness;
• bad, mood;
• accelerated aging;
• hair loss and graying;
• limb fractures;
• decreased sex drive.

With rapid weight gain, balance is important - mass growth is not due to body fat, but an increase in muscle volume.

The speed of muscle mass is determined by genetic predisposition, intake, testosterone levels, and other factors.

The balance of intake and consumption of calories keeps body weight at the same level:

• If there are not enough calories, the body burns fat reserves.
• If the food is excessive, it increases the volume of adipose tissue, stops the growth of muscle mass.

Therefore, in order to gain weight, it is important to perform physical exercises at home - squats, push-ups, abdominal exercises - and any others that give a load to various groups.

After fitness for quick weight gain to eat.

What to feed yourself to gain weight

To gain mass, include high-calorie foods in your diet:

• nuts - peanuts, almonds;
• dried fruits;
• lean beef, lamb, pork;
• chicken breasts;
• eggs;
• pasta, rice and bread;
• cottage cheese, cheese, dairy products;
• fish.

Vegetables, salads, oatmeal are voluminous, but not high in calories, quickly saturate, prevent you from getting enough calories so as not to overeat.

Protein is important for weight gain, it is he - construction material, which allows you to quickly recover. Eggs, cottage cheese, chicken, fish are rich in protein.

Do not eat at night - it is difficult to fall asleep with a full stomach. Dinner should be heavy, but no later than 2 hours before bedtime.

Refuse excessive consumption, sweet.

In order not to change the usual home diet, increase the serving size by 1.5 times. A simple method allows you to gain weight by 0.5-1kg per week.

How to gain weight fast and not get fat

To control weight gain, keep track of calorie intake. Otherwise, it is difficult to quickly respond to excess adipose tissue.

With the growth of body fat, reduce the calorie content of the daily diet by 10%. As a rule, this measure is enough for the fat to go away. More calorie reduction slows down muscle growth.

In other words, by trial method to determine the golden mean:

• With excess calories, hips and grows.
• Lack of energy makes it difficult to gain weight by increasing the volume of muscle tissue.

After all, the goal of the measures taken is a wonderful athletic form, an increase in muscles, and not body fat.

It is important to eat regularly. There is every 3 hours, a hearty breakfast is required.

This measure does not allow the body to break down its own tissues, which prevents rapid weight gain.

Modified: 20.07.2019

The weight of a person is reflected not only in the attractiveness of the external image, but also an indicator of health in general. Usually we are talking about the fight against extra pounds. In fact, there is also the problem of underweight. At first glance, a thin person looks slim and attractive, but this can negatively affect well-being. Therefore, the issue of lack of weight and its set must be approached comprehensively.

How to quickly gain weight?

Indicative for determining the deficit in weight is the so-called body mass index, which should not be lower than 18.5. If the calculations showed a reduced value, you should think about gaining additional kilograms. According to statistics, this problem affects the female sex to a greater extent, but men are also prone to excessive thinness.

From a scientific point of view, a low rate is much more dangerous than a high one. It carries very great threats to the health of the body: immunity decreases, muscle tissue atrophies, joints are affected. And according to some reports, the risk of premature death increases. It is worth clarifying that in this case we will talk about thinness as a separate problem of fast metabolism. If it is caused by internal diseases (oncology, thyroid dysfunction, diabetes), you need to treat the underlying pathology.

To recover, to some extent, is more difficult than to lose extra pounds, but, nevertheless, it is quite real.

Most fast way stress-free kit for the body includes such key recommendations:

Weight gain at home

Many believe that it is very easy to get better, you just need to eat a lot of all sorts of harmful things. But this is absolutely not true. You can get fat and earn a couple of chronic diseases in this way. But to achieve ideal internal and external indicators, you need to work hard.

You can gain body weight quite effectively at home. You just need to know how to do it right and not hurt yourself.

Safe weight gain involves:

• an increase in the amount of food consumed, in simple words - the portion should be about twice as large as usual;
• mandatory increase in calorie content due to dairy products, dried fruits, nuts, fatty meats, olive oil, cereals, potatoes, dark chocolate;
• frequent meals (every 3 hours) at approximately the same time, it is especially important not to skip breakfast;
• large bowls and plates that serve as a visual trick of the portion size: the larger the plate, the smaller the amount of food seems;
• a decrease in the number of vegetables and fruits, it is optimal to make juices or mousses from them to replenish the vitamin reserve;
• constant monitoring of nutrition, which involves daily keeping a calorie diary - this is how the norm is determined so as not to slide into obesity;
• strength training several times a week, but only if there is knowledge in this area and there are no contraindications.

You should not indulge in all serious, and from the first day follow all the instructions. You need to gain weight gradually, listening to the body's reaction to a particular method. Over time, an individual effective regime is formed, bringing only benefits and positive emotions.

How to quickly gain 10 kg?

It is quite possible to recover by 5-10 kg in a short time, but you will have to try a little. For a thin person, even a couple of kilograms affect the appearance, and what can we say about large numbers. Therefore, it is very important to understand that it is impossible to gain a significant mass only with fat. Or rather, perhaps, but it will already be obesity, and you will have to deal with a sagging stomach or sides.

A set of 10 kg of weight involves a complex of fat and muscle mass. Therefore, the recommendations include two main areas - diet and sports. To recover quickly by 10 kg will help proper nutrition. We are talking about healthy, but high-calorie foods. It is necessary to determine the rate of calories consumed for a comfortable weight gain experimentally. It is only necessary to calculate the caloric content of food consumed every day and compare with the result.

An approximate menu option to get better and gain kilograms:

• for breakfast, an omelette with porridge cooked in sunflower oil, and cottage cheese with honey or fruit is suitable;
• lunch should consist of a side dish (pasta, potatoes) and meat or fish, you can drink everything with sweet coffee with cream;
• dinner is lighter, but satisfying, for example, chicken breast with vegetable salad.
• do not forget about snacks - dried fruits, nuts, eggs, salads, dairy products.

By following a diet and a fractional diet, you can get better by 5 kg, but the rest must be gained in the gym. Exercises should be strength, not cardio: deadlift, push-ups, barbell, dumbbells, squats.

An integrated approach guarantees a harmonious physique and excellent well-being.

How to quickly gain weight for a girl?

A beautiful figure is very important for a girl. And this applies not only to full young ladies, but also too thin. Therefore, sometimes you can hear the question: what to do to gain weight? The answer is simple - you need to play sports. It is training that is given the main role in the formation of a harmonious young body.

A set of simple exercises that can be performed even at home will have a very good effect in just a week:

• for the hips and buttocks: squats, bringing the legs together in the simulator, bending forward with the barbell;
• for the muscles of the hands: push-ups from the floor, bench press with dumbbells or a barbell above your head and towards yourself.

The optimal number of workouts in order to quickly recover and gain a few pounds, according to reviews, is 3 times a week. You should not overdo it, there may be a reverse effect due to overwork. Thanks to sports, the right daily routine, a balanced diet and rest, the figure becomes perfect.

How to gain weight in a week?

Gaining weight is better at a slow pace, without creating a stressful situation for the body. But in some cases, prompt measures are required, for example, before a solemn event or filming. Is it possible to recover quickly? The answer is yes - it is quite real, if you significantly adjust your lifestyle.

1. You can gain 5 kg in 7 days by doubling the calorie content of food. At the same time, most of the calories should be healthy (nuts, fatty meat, honey). Some sweets are also needed, but only as a dessert. As a result, up to 10 kg is added in 2 weeks.
2. You should not eat all the food supplies for the day at one time. Meals should be frequent, without skipping. In this case, fat builds up steadily.
3. The menu must contain proteins (chicken, eggs) and fats (pork, olive oil).
4. Well helps in weight gain dairy products with a high percentage of fat. If there is no lactose intolerance, you need to drink a glass of milk several times a day between meals.
5. Snacks should be useful products(dried fruits, nuts, fruit mousses), not fast food.
6. It is important in the recruitment process to constantly monitor the calorie content of dishes and adjust according to the sensations. It is better to keep a special diet diary.
7. To get better, but not to get fat and not to gain too much, you should not forget about physical activity. Fitness will help turn calories into muscle.

If there are no good reasons, then gaining mass in emergency mode is not worth it. By spending a little more time, you can get a much better result that will last a lifetime.

How to quickly gain weight for a man?

Men rarely complain about thinness, rather about figure flaws. Therefore, the approach to weight gain in the male sex is slightly different. The main emphasis is placed, first of all, on nutrition and specific products.

A lack of body weight gives a guy, most likely, a fast metabolism. Everything eaten is processed faster than the body has time to digest. Therefore, special attention should be paid to the calorie content of food, and not its quantity. You should always satisfy your hunger by taking small snacks from home with you. An approximate set of high-calorie and healthy foods has already been mentioned.

A proven one will help a man recover folk remedy- Brewer's yeast. In tablet form, they will not form a beer belly, but will stimulate the appetite. You need to take 2-6 tablets with meals. Be sure to maintain a balance in nutrition at this time, do not eat everything.

Many men manage to gain weight up to 5 kg per week with a very intensive diet. But the problem is that, for the most part, it will be simple fat. But you need muscles, relief and strength. Do not do without serious strength training. They can be carried out both at home and in a specially equipped room. The fastest way to build muscle mass is to work out according to an individual program with a trainer. The ideal result will not come immediately, but it will certainly be.

What is a woman to get better quickly?

Diet, as it turned out, plays a leading role in weight gain. It is especially relevant for women who want to get better, but at the same time are afraid to get fat. To correct the figure without harm to health and appearance, you need to know what you can eat during this period.

In the set of mandatory products, in order to quickly recover, there should be:

• fatty natural milk (up to 3 tbsp.);
• sweet tea, coffee, compote with rich pastries;
• sour cream;
• butter;
• meat (pork, chicken, beef);
• fish (fatty varieties);
• cereals (rice, buckwheat, oatmeal);
• pasta;
• potato;
• fruits and vegetables in the form of salads, purees, mousses.

The main condition for a quick result is that calorie consumption should be lower than their consumption. It is also important to understand that the menu is approximate and is designed for a one-time effect. For a prolonged result, a more integrated approach is needed, including sports activities and health monitoring.

You rarely meet a woman who would dream of getting better. In the age of a variety of unhealthy, but tasty food, every lady is trying to keep her figure.

The same can be said about the man. In order for a guy to have a slender, inflated body, first you need to gain weight.

You can recover by 10 kg on your own at home- for this it is necessary to follow certain rules.

It is important for young men not only to be thin, but to have an attractive healthy body. Most teenagers and men under 30 cannot boast of such indicators.

Exhausting physical work is not fully covered by nutrition, as a result - thinness and constant stoop.

To quickly gain weight, and then pump the gained mass into muscles, you should follow these recommendations:

1. Fractional nutrition. Most best method mass gain - eat at certain hours of the day.

   The body will automatically generate a signal over time, which will inform the brain that it is necessary to eat. The optimal meal time is 1 time in 4 hours.

2. Mandatory breakfast. It is necessary to carry out a morning meal no later than an hour after getting out of bed.

   Breakfast should be nutritious and rich in proteins and carbohydrates. Dried fruits, cereals, eggs, cottage cheese are good for this.

3. A multi-ingredient meal will help you gain weight. For the first, eat a thick soup, for the second, a salad of fresh vegetables, a side dish of potatoes or pasta, boiled white meat.

   It is not bad to prepare a dessert from dairy products and drink dried fruit compote.

4. Dinner should also be nutritious but light.. When compiling recipes, use eggs, meat products, vegetables. For a light dinner, an omelette of tomatoes and ham is suitable.
5. If you want to eat a little at night- Give preference to fresh fruit.

You can quickly recover by 10 kg in a complex with certain medications. This is considered normal among athletes when a man needs to achieve certain results.

If the reception of funds will alternate with the specified diet and physical activities- achieve the desired result quickly.

How to quickly gain weight for a woman? Ways

Rapid methods of weight gain are suitable for those women who urgently need to gain a few pounds.

This is often suggested using medicines. It is important to know that a set of kilograms from hormonal pills will have negative consequences.

note! To calculate your correct weight, you can use the formula for calculating body mass index.

To do this, take the weight indicators and divide this figure by the squared height parameters. Underweight is considered to be less than 18.50.

A girl should know that the first rule on the way to weight gain is the normalization of nutrition.

The diet should contain an equal amount of proteins, fats and carbohydrates necessary for the proper functioning of the body.

In addition, stress should be avoided, which adversely affect health.

Below are several options for how to quickly gain weight for a woman:

Way	Description
Increasing calories	In order to increase this indicator, you need to know it. To do this, write down the foods you eat on a sheet during the week. Then next indicate the number of calories - they can be found on special tables. After counting daily calories for a week, you need to divide this figure by 7 - the resulting number will be the norm, which needs to be increased. By adding 500 extra calories daily to the diet, you can gain 1.5 kg per week.
Caloric drinks	Fast and tasty way weight gain for women. These include milk, dairy products, high-fat yoghurts
healthy fats	Products containing these components affect weight faster. Vegetable fats are rich in peanuts, avocados and olive oil. Animal counterparts found in meat
Frequent protein intake	The main source of this component is meat. Alternate chicken with fish, pork with eggs. Eat milk and legumes
Increasing Portion Sizes	If earlier meals were taken from small dishes - change the plate and impose larger portions
The introduction of snacking	This meal does not mean filling the stomach with unhealthy snacks - instead, eat a handful of nuts or whole grain breads

Many have witnessed how a thin person is trying with all his might to gain weight.. To do this, he uses as many different foods as possible, does not bypass fast foods and unhealthy foods.

Some of the people trying to gain mass use conspiracies, hoping for a last resort. In fact, the whole secret lies in proper nutrition.

It is worth following some tips for accelerated weight gain:

1. Eat 5-6 medium meals. This method is perfect for a teenager who dreams of gaining mass and a slender, inflated figure.

   Nutrition should be balanced: give preference to vegetable and animal fats contained in meat and milk.

   It is also necessary to include products from whole grain coarse flour in the diet - they will quickly help to increase body weight.

2. Eliminate bad habits. Constant alcohol consumption will not contribute to weight gain, smoking is also included in this list.

   If you want to get better in your legs, do intense physical exercises designed for certain muscles.

3. Maintaining good health. To quickly recover a guy or a girl will be prevented by a chronic disease in the body.

   To achieve success, try to put your health in order.

Often, girls want to improve their shape in frogs: for this, constant walking is better.

For example, when going to work, avoid buses if the distance is short. Take up dancing or fitness - they also affect the figure.

Important! One of the most powerful loads on the legs is nordic walking. To practice this sport, it is enough to purchase special sticks for walking.

In the desire to get better, the main thing is to have a purposeful desire. Good results can only be achieved by persistent actions described above.

Useful video

Similar posts