Proper nutrition
First of all, if you want to quicklyto gain weight, you should change your diet, including those foods that contribute to weight gain. You should eat at least four times a day, and between main meals provide for several "snacks" - for example, nuts, dried fruits, sweet fruits, muesli with yogurt, etc. At the same time, it is not at all necessary to eat to the point of bursting, as some believe. Rather, on the contrary, it is worth thinking over your menu in advance before each meal. Another misconception that should be dispelled is that a lot of carbohydrates are needed for rapid weight gain. In fact, nutritionists advise for this purpose to eat meat, fish, seafood, fatty cottage cheese and eggs with vegetables. There is even a special order of taking certain dishes that is recommended for rapid weight gain. It includes the following tips:
- it is advisable to swap the first and second courses, that is, first you need to eat the second and only then the first;
- First of all you need to eat the biggest dish in its volume;
- learn to eat a lot, use spices and savory snacks to whet your appetite.
Be sure to have a hearty breakfast, for example, porridgeon milk. If you want to gain weight quickly, then your portions when eating should be large. There is a possibility that at first, out of habit, you will feel some discomfort after eating, but this is natural when gaining weight. The fact is that people who need to gain weight are used to eating small portions. You need to gradually learn to eat enough so that your weight is gained to the required level. Drink milk more often, eat dairy products, high-fat yogurts, etc.
Physical exercises
Physical exercise is usually recommended to those whowants to lose weight, but in order to gain weight without compromising your health and beauty, you need to exercise. Otherwise, you risk gaining weight at the waist and hips, which can ruin your figure. In order for the new kilograms to be distributed in the right places, you need to gain muscle mass (not fat) with the help of strength exercises. Your sports equipment should be dumbbells, barbells and special exercise machines. A fitness trainer should develop a program for training with this equipment or at least suggest the right direction. He should determine the level of loads so that your training takes place without injuries and health problems. Professionals advise doing basic exercises: squats, bench and standing presses, bent-over rows, arm curls with a barbell, etc. You should not lean too much on training your abs, but you should not completely abandon this exercise. If you do aerobics, you should temporarily give it up or do these exercises for ten minutes as a warm-up before the main workout. You should not do exercises that burn calories, for example, this applies to running on a treadmill, since this will nullify your efforts to gain weight. You can boost the process with special sports nutrition, in particular instant dry cocktails that have a variety of flavors. They are designed specifically for men and women who want to increase their weight by gaining muscle mass. These cocktails are perfectly balanced, they contain all the necessary substances - fiber, protein, vitamins, etc. Your trainer or sales consultants in specialized stores will help you decide and make the right choice.
Experiences and stresses
It is not uncommon for women to lose their appetite andweight due to strong emotions and stress. This problem must be solved, as sudden weight loss can lead to serious health problems, including immune system disorders. To restore a healthy appetite and optimal weight, you need to get rid of the cause of emotional distress: consult a psychologist, read books on personal growth, do your favorite thing more often or start a hobby. If stress arose due to a specific personal reason, for example, your husband or loved one left, then this is not a reason to despair. If you cannot cope with the problem yourself - contact a specialist. In any case, the problem needs to be solved, and there are many ways to do this. Perhaps you yourself cannot understand the reasons for your irritability and worries about everything. Analyze your condition, try to figure out what is driving you crazy. Maybe the reason is not in others, but in yourself, and you are not satisfied with the lifestyle you lead. A change of scenery, work or even lifestyle is not a very high price to pay for your health. Fatigue, problems at work, lack of time for rest - these are also possible reasons for loss of appetite and weight. You need to learn to relax, alternate active and passive rest. Do not think that you will be able to make up for the time lost during the work week for sleep on the weekend. Plan your rest correctly, try to sleep at least 9 hours a day. If there is an opportunity for an afternoon nap - be sure to use it. Do simple relaxing or stretching exercises at night. Try to practice meditation. If it helps you relax, then this will only have a positive effect on your health.
Bad habits
There are also factors that prevent you from gaining weightweight for a woman, like bad habits. The fact is that alcohol and smoking have a very negative effect on metabolism. If you are trying to gain weight quickly, eat well and often, but the calories consumed seem to “fall through” somewhere, then the problem may lie in the disruption of metabolic processes in the body. In this case, excessive alcohol consumption or frequent smoking make normalization of metabolism extremely problematic, and weight is gained very slowly. Here you need to make a conscious choice. And giving up bad habits should be your first step towards achieving your goal. How to do this? Remember that there is no such thing as weak will, there is weak motivation. Do not wait until suitable circumstances create conditions for you to quit smoking. Create conditions yourself, stay away from those people who suffer from the same bad habits as you. Always remember the goal: you do not just want to prove something to others, but to change yourself, restore your health and appetite. Tired of being a harried and skinny bitch, constantly disappearing into the "smoking room"? Take action, train your self-control. Excuses like "it's stronger than me" are common manifestations of laziness. Habits should not control you, but you should control your habits.
Forward - to the goal!
Let's sum up everything said above.Eat right, keeping to a meal schedule. Physical activity should not burn calories, but build up your muscle mass. Try to be balanced and calm, avoid stress, and if your work is associated with worries, then learn to cope with them. Do not be afraid to contact a psychologist, not all problems can be solved alone. Rest more often, because during rest, calories are spent more slowly. By getting rid of bad habits, you will not only join a healthy lifestyle, but also help your body establish proper metabolism. Following these simple rules, after two or three weeks you will feel an increase in your weight. Do not stop there, otherwise you will have to start all over again. This does not mean that weight should be gained constantly, choose a comfortable weight for yourself and stick to it. If you are confident in yourself, buy looser clothes than usual. You will need them when you gain weight. Wide trousers and skirts, loose T-shirts will be the most suitable option. Gain weight correctly, for the benefit of your health and beauty!
