Causes of thinness
There are two main reasons that explainthe appearance of excessive thinness. The first reason can be called scoliosis, or, in other words, curvature of the spine. It is worth noting that today almost everyone can "boast" of such a disease, but everyone has it at different stages. At the same time, not everyone with a curved spine is thin. Severe thinness is caused by scoliosis, which develops in some parts of the spine responsible for the thyroid gland and gastrointestinal tract. In addition, if a girl is genetically predisposed to thinness, then the likelihood of severe weight loss with scoliosis increases significantly. How to gain weight in this case? First of all, you need to treat the curvature itself, which yoga specialists and osteopaths do an excellent job of. You can also contact a surgeon who will write you a referral for special therapeutic exercise for the spine. The sooner you visit a doctor, the faster you will solve the problem. Self-medication is not a way out in such a situation. The second reason for extreme thinness is problems with the stomach or intestines. If digestion is impaired, then food is digested very slowly. In addition, appetite is lost and a painful pallor and thinness appear. Many, seeing a thin girl who eats cake with appetite, sincerely envy her, not even suspecting that in fact this is not her natural advantage at all, but a disease associated with an excess of cortisol - a special hormone responsible for tissue breakdown. People with such a problem eat a lot, but do not gain weight, because cortisol burns everything.
Bug fixes
All people who are trying to gain weight inat home, without resorting to professional help, make the same mistakes. The first of them is switching to a diet of high-calorie, fatty foods or sweets. In particular, this applies to those who in ordinary life did not need such a diet and ate only low-calorie food. As a result, weight gain will depend not on how much you ate, but on how much your body managed to absorb. For this reason, you do not need to resort to radical changes in your diet - the "eat more" method will not help here. Just as a late dinner will not help. Please note that in case of overeating, food is poorly absorbed. When the stomach is full, all nutrients are absorbed by the body very poorly, so it will be difficult to gain weight. The main rule: eat in moderation, do not wait until you feel heaviness in the stomach. Remember that if your food contains too much margarine or butter, then the only thing you will achieve is high cholesterol and, as a result, problems with blood vessels and the heart. Another wrong strategy is lots of sweets. Of course, everyone can treat themselves to a candy or cookie sometimes, but eating only sweets is a direct path to high sugar levels and metabolic disorders. So how to eat right to gain weight?
Increasing muscle mass
To ensure that weight is gained well due to muscle massmass, you need to know that half of the success will depend not so much on nutrition, but on the lifestyle in general and on training in particular. Often, girls do not take into account the most basic rule of muscle building: heavy training and eating 20% more food than is burned. Anyone who wants to build muscle and thus gain weight should also know that any heavy training is, first of all, exercises with weights. You should do ten to twelve repetitions, no more, so choose the right weight for you. If you use light weights, your muscles will not grow. But with the right approach, this method of building muscle is the fastest and most effective. It is easy to gain weight at home and through diet, but it must be thought out to the smallest detail. Its effect is to create a "building" material that will restore muscle fibers, as well as carbohydrate fuel, without which this process is impossible. Therefore, it is important to follow this rule: both proteins and carbohydrates should be present in the diet at each subsequent meal. How to correctly calculate the necessary caloric content to gain muscle mass? Of course, all calculations are individual. Add 20-30% to your daily energy expenditure (including training) - as a result, you will get the necessary caloric content of your diet. Moreover, about 40% of these calories should be provided by proteins, 50% - carbohydrates, and only 10% - fat sources. Of course, when eating this way, you need to forget about cream, butter or lard. Now let's look at an example menu for girls who are worried about how to gain weight and muscle mass at home. For breakfast, you can eat some buckwheat (200 grams) and 100 grams of boiled chicken (breast should be used). For your second breakfast, immediately after training, eat an apple and a banana, as well as a gainer. For lunch, eat a serving of pasta with tomato sauce, as well as one serving of grilled fish (choose fatty varieties) and any fruit. The menu for the second lunch: banana and yogurt, one apple and cottage cheese. For an afternoon snack, you can drink a smoothie based on fruits or live yogurt, as well as a protein shake. For dinner, steam beef with stewed vegetables and potatoes. This diet will be effective only when you completely give up various kinds of processed foods and alcoholic beverages.
How to increase fat layer
Another way to gain weight is toincrease in fat layer. How can this be achieved? For those girls who systematically lose weight, such a diet may seem absurd or incomprehensible - how, they say, is it possible to want to gain weight? Increasing the fat layer is important when a woman has problems with hormonal levels, which could be provoked by strict debilitating diets. You may not know, but fatty tissue is an indicator characterizing the reproductive health of a girl. If such a layer is not enough, the chance of getting pregnant tends to zero. Often, gynecologists even advise eating more and moving less in order to deliberately increase fat tissue and thereby increase your chances of becoming a mother. What do nutritionists recommend eating at home to gain weight? First of all, increase the number of meals. Review your diet, making it more varied. Add more fats to it, but only healthy ones. Increase the calorie content gradually, weekly adding 5% of calories to the standard diet. Using this method, you can ensure high-quality absorption of all microelements and substances from food, respectively, you can recover faster. You should consume 30% proteins, the same amount of fats and 40% carbohydrates, but the percentage of animal fats should not be more than 10% of the total diet. Include nuts, cheeses, fish, bread and honey in your meals. What should the menu be to increase the percentage of fat tissue and help you gain weight? For breakfast, drink cocoa with milk and oatmeal cookies (four to five pieces), for the second breakfast, eat some almonds, possibly with honey, as well as an apple and tea. You can drink tea with milk, but only if your body tolerates it easily. For lunch, it is better to choose soup cooked in meat broth, as well as porridge with meat or fish. Do not forget about vegetables. The second lunch is cereal plus dried fruits, milk. For dinner, you can safely eat fish and meat, as well as potatoes or spaghetti, salads. Just before going to bed, you can pamper your body with kefir and any fruit. There are no restrictions on physical activity: do sports at home, outside or in a fitness center, do not forget about comprehensive care of your body. Every morning it is better to do light exercises to wake up faster and get in shape, or you can give preference to yoga - choose to your taste. Sports will strengthen muscles, improve appetite, normalize not only physical but also mental state - you will forget about stress!
Useful tips for everyone who wants to get better
There are some things you need to consider, without which it will be very difficult for you to increase your weight:
- Change the power mode
Fill your diet with as many of these as possibleproducts that, on the one hand, will have a positive effect on health, and on the other hand, will help you gain weight. Eat at least four times a day. Include a small snack in each time interval between meals. Nuts or dried fruits are ideal here, as well as muesli, which you can make at home yourself, as well as sweet fruits. You don’t need to eat until you’re full – just have a hearty snack. First, eat the largest dish in terms of volume. That is, for example, first you eat the second course, and then the first. It’s better to cook soups in broth (meat), and use spicy seasonings to whet your appetite.
- Serving size - large
All the girls who want to gain weight,should eat in portions that are larger than they have been eating up to now. This may seem difficult at first, but you will get used to it over time. Usually, people who gain weight poorly eat portions that are too small – you will have to forget about this to get the shape you want.
- Negative factors
When answering the question of how to gain weight, it is worthalso talk about negative factors that prevent you from gaining weight. Of course, these are bad habits. Both alcohol and cigarettes have a negative effect on metabolism in general. It is known that if a person cannot lose weight or, on the contrary, gain weight, then he suffers from metabolic problems. If you abuse alcohol, your metabolism will not be able to return to normal for a long time. Therefore, you will have to choose what is more important to you: an extra cocktail or attractive forms.
- Down with stresses
There is a category of people who are capable of everythingto make a problem. They are the ones who are affected by stress, which, as we know, burns calories entering the body, which prevents weight gain. It is not for nothing that they say that the thinner a person is, the angrier he is. Of course, one can argue, but it has been repeatedly noted that people who torture themselves with hunger are constantly in depression and nervous breakdowns. Are you happy with this prospect? Hardly. Therefore, your goal is to learn to avoid stress and various kinds of worries. As soon as a problem appears in your life, try to solve it, and not just fall into worries about it.
- Fitness tips
You can gain weight even on instant cocktails.How to gain weight this way and what are the benefits of this method? First of all, go to a special sports or fitness store, which can be found at every self-respecting fitness center. Now it's a small matter - buy a product that suits you. Such cocktails can taste completely different. There are options for men and women. The peculiarity of such a drink is fiber, vitamins and protein in the composition - a real complex for solving your problem! Beforehand, you should talk to your trainer, who will help you buy the "right" cocktail that suits you. If you think that one diet will be enough, you are mistaken. In order to gain weight correctly, you need to make no less effort than others need to lose weight. Pay attention to the strength load, which will allow you to distribute the kilograms entering the body evenly and, accordingly, will model your figure. Give preference to dumbbells and barbells. Do not forget to warm up before starting heavy loads - the body needs to warm up. Ideally, your fitness trainer should individually select a program for you that will bring your figure into order. Weight gain should occur without any injuries or health problems, and here, too, you cannot do without the help of a specialist. The rules listed above are the key to gaining weight quickly and effectively, but also without harming your health. If you are puzzled by the question of how to gain weight or lose weight, then once again adequately assess the situation and decide: do you really need this or is this just your guess or a manifestation of self-doubt? The human body should be in perfect shape: it should not be too fat or too thin, so any diets should be used only when there is a real need for it. Take care of yourself, and then your appearance will always please you!
