How to gain weight in a healthy way: tips for adults and children

Not all men and women want to lose weight, get rid of extra pounds. Many are concerned about the reverse problem – how to gain weight and stop being painfully thin. And often this goal becomes almost unattainable, because gaining weight can be just as difficult as losing weight.

The editors of estet-portal.com will tell you how to gain weight at home for men, women and children – and do it in the healthiest way possible. You will get not only a beautiful figure, but also improve the functioning of the digestive tract, improve the overall quality of life.

How to gain weight at home

Many advise in weight gain to go from the reverse – that is, just eat more, including lean on fried, fatty, sweet. They say that those who are losing weight refuse this – and lose weight. So why not do the opposite? However, in this way you will only spoil the health – especially "will get" digestive system.

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Weight gain should come from muscle mass, not fat. Therefore, the method of how to gain weight for a woman is no different from how to gain weight for a man. And girls should not be afraid that they will "turn into a man." The female body is designed so that the muscles are formed and look different – that is, you will take on feminine forms.

So, how to gain weight for a girl or a guy:

1.    There should be a lot of protein in your diet. This is the only way to gain weight due to muscle, not fat. Therefore, meat, dairy products, legumes, soy, fish, seafood – must be included in the menu.

2.    Do not forget about carbohydrates, because they are – the main source of energy. In the diet, carbohydrates and proteins should be in a ratio of 60 to 40.

3.    Choose complex carbs – Wholemeal bread, durum wheat pasta, cereals and cereals.

4.    Don't forget fiber – it is found in vegetables and fruits, greens.

5.    Take vitamin complexes – especially if you work out in the gym.

6.    If you haven't worked out in the gym before, then it's better to do it with a trainer – he will help to make a program, teach the correct exercise technique.

7.    You need to eat about 5 times a day – in small portions.

And don't forget to sleep – at least 8 hours. After each meal, try to just sit quietly for at least 10 minutes.

Read also: What is intuitive eating and why intuition often fails

How to gain weight fast at home: useful tips

In addition to the recommendations that we gave above, there are also a number of useful tips to help you gain weight in a short time. Using them, you will reach your goal faster, and also take care of your health. After all, the basis of weight gain – This is proper nutrition and daily routine. Workouts play only a supporting role – but you can't do without them.

So, how to gain weight for a guy or a girl:

1.    Increase portions gradually, listening to your body. You should not overeat and get up from the table with a feeling of heaviness.

2.    Healthy Snack – There should be small snacks between meals. Your body should not starve. As a snack, take nuts, bananas, and other fruits. Keyword – benefit. There is no need to seize hunger with chocolate bars – it will only harm the stomach, it may have a bad effect on the skin.

3.    You need to eat every 2-3 hours. This does not mean that you always need to have a hearty snack – it is not always desirable or possible. Between breakfast and lunch, lunch and dinner, always have a snack.

4.    Do not forget about dairy and sour-milk products. The former will be a source of protein, the latter – bacteria useful for digestion.

5.    We recommend pampering yourself with desserts, but healthy ones. That is, it is better to choose homemade pastries, confectionery products with natural ingredients. The abundance of dyes and other chemicals did not bring anyone any benefit.

6.    Regular workouts – you can work out at home or at the gym. But the main condition – regularity. Each muscle group needs to be given rest. Therefore, for example, on Monday, train your legs, and on Wednesday – back and chest, on Friday – buttocks, etc. That is, the muscles must have time to fully recover and grow.

And, of course, don't forget about a positive attitude. If you do not know how to gain weight at home, then, first of all, take care of the absence of stress. Of course, they cannot be completely excluded, because each of us has at least a job. We recommend doing auto-training techniques or meditation – they help to experience various problems with less loss to the nervous system.

Read also: How to gain weight for a man: dietary rules and types of training

Child is not gaining weight well: what to do

It happens that small children do not gain weight well. Parents notice that the baby is thinner than their peers, does not eat well. Especially often this happens in infants, whose digestive system does not always work stably. If you notice that your baby is not gaining weight well – this is cause for concern.

Of course, first of all, consult a pediatrician. The doctor will establish the real cause of poor weight gain. From it you will build on when solving the problem. It will also rule out possible diseases.

Read also: The basic principles of proper nutrition for weight gain

General recommendations for a child who is not gaining weight well are:

1.    Stop "experiments" for a while; with mixtures and complementary foods.

2.    Don't worry, protect yourself from stress while feeding your baby. The emotional state of the mother is transmitted to the baby.

3.    Feeding should take place in a calm environment – regardless of the age of the child. This contributes to the normal absorption of food.

4.    Work out a specific feeding schedule that is comfortable for your baby.

5.    There is an exception to the last rule – if the child wants to eat outside the established schedule, go to meet him. The child's body asks for reinforcements, needs food when it really needs it.

6.    If necessary, feed the baby at night.

I have one more recommendation. If you notice that the child is lagging behind his peers in weight, but, at the same time, the examination showed that he is healthy, do not rush to panic. Perhaps this is a normal build for your baby. Ask your parents to tell you what you were like as a child. Perhaps the baby has inherited the complexion from you.

The problem of underweight is as relevant as the extra pounds. But in both cases, the criterion for the need to lose weight or gain weight should be real problems. That is, if excessive thinness is harmful to your health. If you feel good, and you want to gain weight only for the sake of fashion or someone else's opinion, then this is not necessary. Of course, this does not apply to professional bodybuilding, where relief muscles are one of the conditions for winning during competitions.

Read also: Top 3 tips for gaining weight