There is a real weight loss boom in the world. Many girls now and then sit on debilitating diets in order to throw off a couple of extra pounds. But there are also young ladies who, on the contrary, dream of getting better, considering themselves thin. That is why most girls overeat hamburgers, chips, cakes and other high-calorie foods, hoping to gain weight. However, this tactic is extremely unhealthy. After all, malnutrition leads to serious problems of the gastrointestinal tract, deterioration of the skin condition and even the appearance of tumors. The online publication estet-portal.com will share with you useful tips on how to quickly gain weight without harm to health.
The most common causes of unwanted thinness
Every girl with a low weight probably wants to know the causes of an exciting problem. In fact, there are a lot of them. It could also be malnutrition. It goes without saying that when a person eats little, he will not be able to get better.
According to dietitians, about 15% of people by nature cannot get better. In this case, they speak of a peculiar type of physique, when the bones of a person are thin, and the muscles do not want to grow in any way. Such people are called asthenics.
Also, a person does not gain mass when he has a fast metabolism - the nutrients obtained from food are converted into energy intensively, as a result of which those elements that affect weight gain are not retained in the body.
Stress, depression, strong emotions and other problems also have a very bad effect on weight. Due to various psychological disorders, appetite disappears. Often the amount of food consumed is reduced up to its complete refusal. And this is fraught with serious consequences, such as: anorexia, loss of consciousness and even death.
Bad habits can also reduce weight: smoking, alcohol, excessive coffee consumption. And if weight loss occurred abruptly, then the reason lies in a serious illness. This may be diabetes, the appearance of parasites after eating raw fish, as well as malignant tumors.
Before gaining weight quickly, it is worth finding out the true cause of the problem. For this, it is better to contact specialists who will prescribe a complete medical examination, including a complete blood count, measurement of body weight using special scales and other procedures.
When should you think about gaining weight
Many girls, looking at themselves in the mirror, consider themselves too thin, although they feel great. In fact, their weight is normal and there is no reason to worry.
You can find out if your weight is normal by calculating your body mass index. To do this, you need to divide the weight by the height squared and compare the resulting figure with the data in a special table.
But if thinness has a negative impact on health and overall appearance, then you need to act. It is imperative to gain at least a few kilograms in the following cases:
- constant feeling of tiredness and lack of energy;
- irregular or no periods;
- unhealthy complexion;
- dull hair;
- brittle nails;
- can't get pregnant.
How to quickly gain weight: nutrition, sports and healthy lifestyle
If you need to round your shapes a little, you should reconsider your diet and lifestyle. And then it is already worth taking measures to gain the necessary kilograms.
Setting optimal weight includes three main components: a fractional balanced diet, exercise and maintaining a healthy lifestyle.
- 1. Increasing Portions and Maintaining Healthy Eating Rules
In order to add a few pounds, you need to increase the portions of food consumed, in other words - eat for two. And since such a load is difficult for the body at first, the daily diet should be divided into several meals. In addition to breakfast, lunch and dinner, there should also be small snacks. In general, you should eat at least 5-6 times a day.
As for the food itself, it should be high in calories. The number of calories in the daily diet should be increased from 1500 to 4000. And it should not be junk in the form of chips and fast foods, but healthy protein and carbohydrate foods. The following foods will help you gain weight well:
- sour cream with a high percentage of fat content;
- full milk;
- butter;
- yogurt;
- chicken, pork, lamb and other meats;
- eggs;
- cereals boiled in milk (pasta, rice, oatmeal and other cereals are suitable for cooking);
- fruits: bananas, grapes, melons, apricots, persimmons and other “heavy” products;
- vegetables: potatoes, zucchini, beets, pumpkin.
Dried fruits, nuts and muesli are great snacks. They can be eaten alone or added to yogurt or fruit salad. All of the above products are easily digestible, and also perfectly saturate the body with vitamins and minerals necessary for a full existence.
- Regular strength training
Eating right to gain weight is not enough. It is necessary to include physical activity in your life. Just don't overdo it. It is worth choosing just such exercises that are not aimed at burning fat, but at gaining muscle mass in the thighs, buttocks and arms. This will help running, swimming, squats with a barbell, as well as strength exercises with dumbbells and on the simulator. The training program itself should be compiled by an experienced fitness trainer. After all, if you exercise on your own, you can gain weight in the wrong place. And it's worth doing in the morning. This will help to activate the appetite for dinner.
- Life without bad habits and stress
Smoking, alcohol and other bad habits disrupt metabolism. Therefore, if you are concerned about the question of how to quickly gain weight, you need to give them up. The second problem of modern women is stress, anxiety, depression. After all, what kind of weight gain can we talk about when only bad thoughts are spinning in my head? Psychologists recommend not to take everything to heart and look at everything positively.
Restructuring on proper nutrition, playing sports and giving up bad habits - this is the recipe for a beautiful, toned and slightly rounded figure.
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