Can skinny people gain weight without problems? How to gain weight quickly for a girl at home Gain weight for a girl.
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It turns out that not only weight loss issues are highly popular among women. There is a category of girls who dream of gaining weight and making their bodies more feminine. Excessive thinness can not only hinder you in your normal life, but also threaten you with health problems. Let's figure out how to quickly gain weight for a girl and make her body shape appetizing and attractive.
Guide on How to Gain Weight for Girls
How to gain weight for a girl: action plan
Once a girl has set a goal to “gain weight,” she needs a plan to achieve it. It consists of three points, which will be discussed step by step:
- Nutrition
- Power training
- Lifestyle
Lifestyle
No stress, more joy and positivity in life. Due to nervousness and a storm of emotions, your body may refuse to accept any of your attempts to gain weight - and you will lose weight. Give up bad habits. Alcohol, even in small doses, will not bring health benefits (the story about a glass of wine before dinner is nothing more than a myth). Smoking, in addition to harming health, affects metabolism by accelerating it. It is easier for a person who quit smoking to gain weight.
No aerobic exercise: running, exercise bike, elliptical trainers, dancing, competitive swimming, aerobics - put all this aside. You simply don’t need extra energy expenditure.
Girls who want to gain weight should avoid any cardio exercise.
Your own confidence and belief in success. I think comments are unnecessary here. If you don't believe that you can gain weight, then nothing will work out for you. Get ready to work on yourself for a long time, without expecting quick results. A beautiful body is not built in a month. As you progress, enjoy how your body will change.
Power training
Why is strength training necessary? Weight gain is a gain of muscle and fat tissue. No matter how you twist it, it is impossible to gain muscle alone. Therefore, your task becomes to gain weight as much as possible through muscles.
You can solve this problem by including strength training in your regimen. Firstly, it is not very energy-intensive (an average hour-long workout burns 350, maximum 450 kcal). Secondly, it stimulates the growth of muscle tissue, which means your body will begin to take on attractive shapes.
Moreover, what you train will grow. Well, isn't it wonderful? I recommend reading the following articles:
Nutrition is the basis of weight gain
Nutrition is the main stimulus for weight gain. The body functions in such a way that when there is an excess of nutrients, it begins to increase its mass:
- Due to the growth and maintenance of new muscle tissue (yup, this is where strength training comes in),
- Due to the growth of energy reserves (glycogen, fat depots).
I dare to dispel your fears - you will gain a lot of fat only if you eat a lot and uncontrollably, and at the same time move little.
And now the basic principle by which you will begin to gain weight:
You should consume more calories from food than you burn in a day. Only the calorie content of your daily diet affects how much you weigh.
How to find out how many calories a girl needs to gain weight?
Let's calculate the equilibrium point. This is the number of calories in your daily diet at which your weight is stable (not losing weight, not gaining weight). I recommend recording your weight, and then eating as you usually eat for exactly a week, while counting calories every day. How to correctly count calories is described in a separate article, I highly recommend studying it.
The calorie content of your daily diets throughout the week should be approximately the same (without surges or declines). At the same time, do not deny yourself any foods, eat what you want ( Only daily total caloric intake is important).
Exactly one week later (preferably at the same time) measure your weight. If it is stable, then take the average calorie intake for the week. This will be your balance point - when the scales of weight loss and weight gain are balanced.
The optimal rate of weight gain for a girl is an increase on the scales of 500 g per week, which will give you about 2 kg of excess weight in a month. The numbers are approximate and will vary for everyone. But in a month your increase should be from 1 to 2 kg, no more is needed. The longer you gain, the better your mass will be.
Now your task is to add enough calories to ensure this increase of 500 g per week. There are no typical tips here, but caloric intake should be increased. Some people need to add 300 kcal, while for others 500 kcal will not be enough. Only through experience can you calculate a weight gain formula that works specifically for you.
Start with a small increase (for example, 300 kcal) in your daily calorie intake. Eat for a whole week, trying to get your “balance point + 300” calories every day. After a week, measure your weight and make adjustments until you achieve a reasonable rate of weight gain.
Increase your caloric intake and track your weight gain once a week
Now to the diet. Calories are the energy the body needs to ensure the functioning of all body systems (basic energy pool) and compensate for the costs of physical activity (expenditure energy pool).
Our body takes this energy from the food we eat. Any of the three main nutrients (proteins, fats and carbohydrates) coming from food can act as a source of energy:
- 1 g of carbohydrates provides approximately 4 kcal
- 1 g of protein provides approximately 4 kcal
- 1 g of fat provides approximately 9 kcal
This statement gives an understanding - in fact, it doesn’t matter what you eat, what matters is how many calories you consume. Using this knowledge, you will be able to have a flexible approach to your diet without denying yourself all kinds of goodies (mostly carbohydrates).
Essential Guidelines for Gaining Weight
Used/W/U ratio
In order to create a daily diet that will allow a girl to gain quality weight, mainly through muscles, take care of:
Protein intake.
A training person needs 1 to 2 g of protein per 1 kg of weight. More often than not, this figure is overestimated by sports nutrition manufacturers. Because Protein is an expensive nutrient that needs to be sold. Myths were invented in the style of consume more protein and you will be happy.
The body will take as much protein as it needs - the rest will be converted into glucose (if needed for energy) or eliminated. Rely on the figure of 1.5 g of protein per 1 kg of weight - this is enough to cover all the needs of the body, including the construction of new muscle structures. For a girl weighing 50 kg, this would be 75 g of protein per day.
Intake of fats.
Fats are essential for our body - they provide it with fat-soluble vitamins and essential fatty acids. Excluding fats from the diet leads to serious consequences. Fear about fats is, in most cases, unfounded.
Fats are a convenient thing, because... are very high in calories and give you a feeling of satiety. Eat whatever you want, but maintain the following ratio: 20-30% of the energy in your diet comes from fat. Thus, with a calorie diet of 1600 kcal, fats will account for 1600 x 25% = 400 kcal or 400/9 = 44 g of fat.
Intake of carbohydrates.
Everything is quite simple here. Carbohydrates are a direct source of energy. Having calculated the required amount of protein and fat, feel free to add calories with carbohydrates and don’t be afraid of anything. You can eat both slow (rice, buckwheat, oatmeal...) and fast carbohydrates (cakes, cookies, buns...), The main thing is to watch your calorie intake.
You can find a set of useful products for gaining weight. The same diet of 1600 kcal will look like this:
- Protein: 75 g per day x4 = 300 kcal
- Fats: 44 g per day x9 = 400 kcal
- Carbohydrates: 1600 – 700 = 900 kcal/4 = 225 g per day
A few more words about nutrition
Drink plenty of fluids (water, including juices, compotes, teas, etc.). All processes in the body take place with its participation. You should not feel thirsty - this is a key indicator of the required amount of fluid in your body.
Consume vitamins. Better sports, at worst, pharmacy complexes. For reference: all vitamins are the same, the price depends only on the brand. Rely on the amount of vitamins and minerals presented in the complex, as well as their dosage.
By rationalizing her diet, the girl will begin to build her body
Eat vegetables. The calories obtained from them can be ignored. Vegetables are not only a source of vitamins and minerals, but also fiber, which is so necessary for our digestion. Vegetables should make up no more than 30% of the diet.
Regarding the fact that you need to eat more often, but in small portions. Rely on the sensations of your own body. A good appetite is a sign that the body is working as it should. Eat as convenient for you: 3 or 6 times a day - it doesn’t matter. Missed a meal? It doesn’t matter - you won’t lose weight because the total calorie content will do its job!
Conclusion
A balanced diet and strength training are a surefire way to quickly gain weight for a girl and build a beautiful body. Use the principles described above and share your results. I wish you success!
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Most people who are losing weight, in an effort to lose excess weight, look at skinny people and silently envy them, believing that they are much more fortunate in life. However, excessive thinness disfigures a person in the same way as excessive fatness. Thin girls have it much more difficult, because gaining weight, having a fast metabolism and the body’s predisposition to thinness, is much more difficult than losing a couple of extra pounds.
There are many ways how to gain weight for a girl quickly and effectively, without resorting to extreme measures. To gain weight, doctors and nutritionists recommend restructuring your lifestyle and creating a special diet, including healthy foods that promote the growth of muscle mass and fat reserves. The main thing is that such methods are as natural as possible and do not harm the body.
As a rule, a problem such as excessively low body weight can be solved by increasing the amount of food consumed. However, in order for such a weight gain scheme to work, the transition to a denser diet should not be abrupt and rapid. It is not recommended to switch to a double diet in one day, as this can cause stress in the body and have the exact opposite effect - weight loss. Successful and safe weight gain for the body depends on the nutrients available in the diet.
Each group of nutrients has its own special properties and is needed for proper nutrition of the body:
- Carbohydrates – a valuable nutritional material for the nervous system, a storehouse of energy and emotional stability; it is carbohydrates that allow the body to increase fat mass;
- Squirrels – an important building material for muscles and blood vessels, fast protein is necessary for the full development of muscle mass, weight gain through the smooth deposition of fat reserves;
- Fats – are most often considered harmful to the body, but they cannot be excluded categorically, they are a source of thermal energy for the body and help to build up the fat layer, increasing body weight.
To gain weight, you should not focus on fats and carbohydrates, because this approach does not always guarantee a positive result. For successful weight gain, it is recommended to balance your diet by including sufficient amounts of all categories of substances.
Diet and lifestyle
In order to gain weight and form the correct body proportions, you need to rebuild not only your own diet, but also your lifestyle. Even with a long-term adherence to a special diet for weight gain, bad habits such as smoking, drinking coffee and alcoholic beverages will greatly spoil the final result.
To gain weight, girls need to switch to a balanced diet or develop their own regimen aimed at increasing fat mass.
Please note: with any diet, sleep plays an important role; with an incorrect, disrupted sleep pattern, a person experiences stress, which in turn leads to weight loss. To gain weight, you need to adjust your sleep schedule and sleep no less and no more than 7-8 hours.
Any diet regimen for weight gain or loss requires long and hard work. A quick result will be short-lived and may affect your health. Remember that excessive nervous excitement, frequent stress and breakdowns lead to accelerated fat processing and weight loss.
When asked how to gain weight for a thin girl without harming her health, most nutritionists give an ambiguous answer. It all depends on nutrition and metabolism, but each person has an individual body and physique, so everyone needs an individual approach.
Rapid weight gain involves a certain nutritional method based on the following principles:
- It is best to exclude refined foods from your diet; they are low in calories and beneficial.
- Meals should be nourishing, but measured and frequent; it is best to eat 5-6 times in moderate portions.
- The diet should consist of fats, proteins and fast carbohydrates in equal proportions.
- It is recommended to add foods high in fats of plant and animal origin to the menu.
- It is better to exclude cereals and eggs from your diet.
- For lunch, it is recommended to consume liquid dishes, side dishes of meat and vegetables.
- For dinner, it is best to focus on protein foods.
- It is recommended to eat sandwiches and sandwiches as snacks.
- The diet must be combined with exercise.
It is best not to rely on existing diets, but to develop your own diet according to your taste and individual preferences. Nutrition for weight gain must be correct, contain a lot of calories, at least twice the usual amount of calories consumed per day.
List of useful products
When dieting for weight gain, the main thing is not how much food you eat per day, but what kind of food. An irregular and ill-conceived diet, which consists only of flour and fatty foods, will, of course, affect weight gain, but in this case the fat will be deposited unevenly, in folds. In order to gain weight, you need a thoughtful diet with pre-selected foods.
To gain weight, you need to include more of the following in your diet:
- Dried fruits and nuts (almonds, dried apricots, walnuts, prunes, hazelnuts);
- Fatty dairy products (yogurt, fermented baked milk, whole milk, cheese, cream);
- Meat (pork, beef, chicken, turkey);
- Whole grain porridge (brown rice, oats, buckwheat);
- Fat and oil (avocado, coconut, olive oil);
- Chocolate and flour products.
In order to competently and correctly create a menu for girls to replenish, you need to focus on the calorie content of foods and dishes. To achieve weight gain, all foods consumed must have a high calorie content and a high fat content.
However, you should not eat only fatty confectionery products and smoked meats. Products must be both high-calorie and healthy, contain vitamins, amino acids and minerals to support the body.
Important! Nutritionists have proven that with a constant diet of the same type, a person experiences more stress, nervous tension and loss of strength occur, which lead to weight loss. To prevent this from happening, it is recommended to diversify your diet for weight gain and change the menu every day.
In this case, in order for the girl to get better, it is recommended to eat often, but in moderate portions. The best option for increasing body weight is 5-6 times a day. When creating a menu, you should also take into account and be sure to add snacks, because frequent snacks lead to a guaranteed increase in body weight.
Diet for weight gain: sample menu
At first, it can be extremely difficult to choose a diet to increase weight that would suit your taste preferences and regimen. For girls who are faced with a similar problem for the first time, it is best to focus on existing diets for gaining weight.
Here is a sample diet menu for weight gain, designed for a week:
| Day of the week | Eating | Menu |
| Monday | Breakfast | Oatmeal with milk with dried fruits, sandwich with smoked chicken and cheese, juice |
| Snack | Yogurt with any fruit | |
| Dinner | Meat broth, fried veal with vegetable side dish, banana, fruit juice or tea | |
| Afternoon snack | Homemade fermented baked milk, 100 g hazelnuts and peanuts | |
| Dinner | Pork or chicken chop, vegetable salad with corn, toast with butter, tea with milk or cream | |
| Tuesday | Breakfast | Millet porridge with milk, nuts, toast with jam, coffee with cream and sugar |
| Snack | Sandwich with cheese and tomato | |
| Dinner | Casserole with carrots and mushrooms, vegetable salad, juice | |
| Afternoon snack | Full-fat yogurt with raisins and dried apricots | |
| Dinner | Buckwheat with milk and butter, a glass of full-fat milk with cookies | |
| Wednesday | Breakfast | Cheese omelette with ham or bacon, a couple of toasts with butter and jam, coffee |
| Snack | Carrot salad with nuts and hazelnuts | |
| Dinner | Borsch with pork and cream, pork schnitzel 200 g, tea | |
| Afternoon snack | Banana and strawberry smoothie | |
| Dinner | Stewed rice with liver, lemon jelly, sponge cake, a cup of full-fat yogurt | |
| Thursday | Breakfast | Donut with powdered sugar and sour cream, coffee with cream |
| Snack | Apple, yogurt with dried fruits | |
| Dinner | Soup with meatballs and mushrooms, chicken dumplings with sour cream 200 g, juice | |
| Afternoon snack | Squid salad, toast with Nutella, kefir | |
| Dinner | Vegetable salad with ham and olive oil, macaroni and cheese, fruit drink | |
| Friday | Breakfast | Oatmeal with milk and nuts, ham and cheese sandwich, sweet coffee |
| Snack | Fruit salad with full-fat yogurt and nuts | |
| Dinner | Meat soup with pasta, boiled potatoes 200 g, two chicken chops in batter, fruit drink | |
| Afternoon snack | Biscuit cookies, a glass of full-fat milk | |
| Dinner | Sandwich with tuna, cheese, tomatoes and mayonnaise, tea | |
| Saturday | Breakfast | Sandwich with bacon, cheese and salad, coffee with cream |
| Snack | Toast with jam, yoghurt | |
| Dinner | Cream soup with mushrooms, chicken salad with pineapple and cheese, tea | |
| Afternoon snack | Fruit smoothie, 200 g of any nuts | |
| Dinner | Pasta with tomato sauce and seafood, vinaigrette 150 g, green tea | |
| Sunday | Breakfast | 3 pieces of toast with jam and butter, full-fat milk, nuts |
| Snack | Fruit salad with nuts and cream | |
| Dinner | Borscht with lamb, potato casserole with cheese and chicken 200 g, juice | |
| Afternoon snack | Chocolate pudding, 100 g dates | |
| Dinner | Roast chicken, vegetable salad with nuts and mayonnaise 200 g, sweet tea |
Weight gain due to health problems
The solution to the problem of weight gain for girls is quite simple, but when it comes to weight gain for asthenics and health problems, the situation becomes a little more complicated. With gastritis, gastrointestinal disorders, slow metabolism, and diabetes, it is much more difficult for a person to gain weight.
For gastritis and stomach ulcers, it is necessary to strictly control the amount of fats and carbohydrates consumed, replace excess fats with proteins, and also avoid large portions of food and overeating. 2-3 meals a day are enough, but the food should be as balanced as possible.
Please note: For such categories of people as asthenics, diabetics and patients with gastritis, there are special dietary supplements and tablets that help stimulate weight gain. You can find such drugs in pharmacies, sports stores and on the Internet.
Since people with stomach problems have difficulty digesting food, food must be chewed thoroughly. Regardless of the problem or existing illness, it is necessary to give up bad habits and lead a healthy lifestyle.
Weight gain aids
If you are looking for all sorts of ways to quickly gain weight for a girl at home, additional complexes and pills for gaining weight will come to your aid.
This category includes tablets, preparations, powders and pills, as well as complexes for special nutrition. Such supplements provide the body with additional calories and, therefore, help you gain weight.
The most popular additives include:
- protein– synthesized protein for muscle growth, increases weight due to muscle mass;
- amino acids– take part in building muscle mass, strengthen the body, while increasing the amount of healthy fats;
- Gainers– consist of proteins, carbohydrates and vitamins to speed up metabolism and store fat reserves.
ethnoscience
Traditional medicine also has effective ways to gain weight. First of all, they consist of consuming healthy decoctions of herbs and plants, as well as squeezing their juice and preparing powder.
In this case, among the popular recipes it is worth highlighting:
- ginger decoction;
- dandelion root decoction;
- Ashwagandha powder;
- Chinese tea chen pi.
In addition, drinking almond and coconut milk is very useful for gaining weight, as it contains many vitamins, minerals and amino acids that help slow down metabolism.
Exercises for weight gain
In addition to nutrition and taking special pills for weight gain, sports activities will also help strengthen the body and gain weight. There is a special set of exercises that bodybuilders often use to build muscle mass.
Among the most effective weight gain exercises for women in this category are:
- deadlift;
- squats;
- abdominal exercises;
- barbell press;
- forward lunges with dumbbells.
Weight gain is achieved either by building muscle mass or by increasing the fat layer, but combining sports activities with a suitable diet will help you get a double effect and correct the correct, seductive shape for thin girls.
You also don’t know how to gain weight, but would you really like to? Now there are more and more such people, as well as those who, on the contrary, want to lose weight. How often do you meet people who don't complain about their weight? There are practically no such people left anymore. Some suffer from thinness, some have extra pounds, and there are only a few people with an ideal figure. Remember: it is not enough to know, you need to act. Most people who are so eager to gain weight it's their own fault that they cannot do this. A person, having read this or that article on this topic, follows the recommendations given in it for only a few days, after which, without seeing significant changes, he stops adhering to them altogether. Is this right? Is it possible to gain weight this way? Of course not! If you have been dieting for a long time, playing sports and trying in every possible way to gain weight, but this still does not happen, then you need to study the reason for your thinness as best as possible. Depending on the problem, the ways to solve it also change. And this applies not only to the topic of how to gain weight, but to absolutely any other topic.
Most often, there are two main problems that prevent you from gaining weight, but in my opinion there are three.
First - disorders of the gastrointestinal system. No appetite, food is poorly absorbed and digested, problems with stool are observed and, as a result, no weight is gained at all? It is quite possible that you have diseases with the digestive organs. But don’t be alarmed, there’s nothing scary or life-threatening in this. The most important thing is not to aggravate the situation and consult a doctor. All these diseases can be easily treated by following various diets and taking medications.
Second - rachiocampsis. Almost every second inhabitant of our planet suffers from this problem. But if the spine is severely curved in the area where it comes into contact with the digestive system, then this may be the main reason preventing you from gaining weight. In this situation, you should also consult a doctor. Most likely, you will be prescribed special physical exercises and massages. Naturally, it will not be possible to quickly correct the curvature of the spine. The longer you've had it, the longer it will take to get rid of it. The main thing is not to stop working on yourself and follow the recommendations, otherwise everything will be in vain.
Third - psychological problems. This reason is often not mentioned, but it can lead to weight loss and interfere with weight gain. A person may be completely healthy physically, but due to mental disorders he may lose his appetite and his body may stop eating. Ultimately, such a problem can lead to very serious consequences, which sometimes even specialists cannot cope with. If you feel that such a situation, even to a small extent, is observed in you, immediately contact a psychologist who understands this issue. By the way, there are very few of them, since the problem is relatively new and has not yet been well studied. In any case, do not aggravate the situation and take action as soon as possible. Try, at least a little, but be sure to eat at least three times a day. If you have exhausted your body with hunger for a long time, then begin to accustom it to food gradually, increasing the portions each time. Initially, it may seem unrealistic to you to start eating normally again, but everything must have a starting point, start small, believe me, if you don’t give up, you will succeed. The main condition for solving this problem is is the need to remember why you began to deny yourself food. Maybe your boyfriend dumped you because you were overweight? Or, for example, you weren’t hired by a modeling agency? Be sure to remember this moment and look at it from the other side, try to solve the problem on a subconscious level, beat the situation and find the positives in your life before you began to refuse food and lost a lot of weight. I’m sure there were many more positive aspects, you just didn’t notice them.
These problems are observed to a greater or lesser extent in many people who suffer from thinness. All of them are easily treated, unless, of course, they have time to develop into something more serious. But that’s not about that now. There are also other reasons that interfere with weight gain:
- fast metabolism;
- drinking alcohol and smoking;
- excessive consumption of caffeine-containing products;
- improper and insufficient nutrition;
- rhythm of life.
I think you have already understood that you can get rid of some problems on your own, while others can be solved under the supervision of a doctor and other specialists. There is nothing insoluble in our life. Surely you have heard more than once about people who suffer from thinness, that they have such a body constitution and it is almost impossible for them to gain weight. In a sense, this is true. But most likely these people have excess cortisol in organism. This hormone is responsible for the breakdown of tissue, and if there is too much of it, then gaining weight is quite problematic.
When should you think about gaining weight?
Most often, lack of weight does not affect people’s lives in any way, but, on the contrary, makes them more attractive and sexy. Now, of course, I’m talking about girls; for men, in this regard, the criteria are slightly different. Surely those who have been trying to lose weight for years and have failed do not understand those people who are trying to gain weight. Their logic in this regard is quite simple: if you are too thin, just start eating more, and everything will work out. After all, what advice is most often given to skinny people? “Start eating more.” But it's not that simple.
A girl needs to seriously think about how to gain weight if thinness begins to interfere with her life, affects health and appearance.
Take action immediately if you experience the following problems:
- frequent fatigue, lack of strength;
- irregular periods;
- sore hair and nails, unhealthy skin color;
- long-term illness, which indicates weak immunity;
- I haven't been able to get pregnant for a long time.
Naturally, all of the above can be a consequence of other problems, but if your weight is not up to normal, then it is quite possible that this is the cause of the malfunctions in your body.
If you are also tormented by the question of how to get better, then first, as mentioned above, find out the reason underweight. Sometimes this is where the solutions to the problem lie. If there are no serious reasons, but you still can’t gain weight, then move on to plan B. Oh yes, I forgot to tell you about it. 🙂 I’m correcting myself. Remember, any way to gain weight lasts on three pillars: healthy eating, sports and a healthy lifestyle.
We will look at nutrition at the end and look at it in more detail. Let's first talk about correct lifestyle. First of all, you need to eliminate or at least minimize everything bad habits, which have already been mentioned above. Try to stop smoking if you have this problem, drink less alcohol or stop drinking altogether. It all depends on your fortitude and desire. If you really want to get better, and not just create the illusion that you do, then you will certainly do everything possible for this. Avoid stress. Of course, a modern person is tormented almost every day by some kind of worries and worries, and there is no escape from this, but if there are negative situations that can be avoided, do so. When you are nervous, your body begins to burn more cells and you begin to sweat. Try to exclude such moments.
Don't forget about full sleep. If you don't get enough sleep every day for a long time, you end up risking not only losing weight, but also compromising your health. Sleep at least eight hours a night. If you feel sleepy during the day and you have the opportunity to lie down, do not deny yourself this pleasure. After all, you’ve probably heard the expression more than once that “sleep heals.” This is true. In general, try to rest more, in the good sense of the word. If you have a regular partner, work out with him more often sex. Positive emotions and pleasure have a beneficial effect on your health.
Be sure to play sports. A properly selected course for weight gain can give very good results. If you don’t have time to go to the gym, you can find recommendations on the Internet or even buy a ready-made course compiled by a person who already has experience in this matter. The main thing is not to run into a dummy. Be sure to read reviews before purchasing. In the evenings you can take a calm and leisurely stroll. It is very useful.
Let's move on, perhaps, to the main component of the topic of how to gain weight at home - this is nutrition. For some reason, many have the erroneous opinion that if you want to gain weight, you need to eat a lot, almost forcefully stuffing food into yourself. This is absolutely not true. Don't even think about following this advice. Nutrition, first of all, should be healthy and sufficient, but in no case excessive. Some simple rules to follow:
- eat at least three times a day;
- Have small snacks between main meals;
- eat at the same time every day;
- slightly increase your usual portions, but do not overeat;
- do not let your body feel hungry for a long time;
- eat healthy and nutritious food.
It would seem that the recommendations are quite feasible and simple, but the rhythm of life of a modern person often makes its own adjustments. Sometimes, for example, you cannot have lunch at the same time or even have to eat on the go. This, of course, is very bad and wrong, but there is no escape from it. In any case, try to follow the above rules as much as possible.
Many people try to gain weight by eating junk food, fast foods, and excessively fatty foods, without exercising or following the correct daily routine. The method, by the way, is effective, but only for those who want to turn from thin to plump woman with unattractive forms. I hope you're not one of those people. If we're talking about food, let's stop there.
Foods for weight gain
When gaining weight you need to consume high-calorie foods high in protein and carbohydrates, but also don’t forget about foods containing healthy fats. Be sure to include chicken in your diet, it is very well absorbed by the body, eggs, legumes, potatoes, which are very nutritious due to the high starch content in it, brown rice, if you have not eaten herring before, then it is very advisable to start doing this, as it stimulates protein synthesis and contains chromium, necessary for the normal functioning of the digestive system. Be sure to eat bread, pasta, and don’t forget about vegetables and fruits. Milk, butter, fresh sour cream, cottage cheese - all this will also come in handy. As strange as it may sound, garlic will also help you gain weight.
As you can see, you can eat almost anything, focusing on certain foods. The main thing is not to fill your body with junk food, which was already mentioned above.
Daily diet for weight gain
Let's make a list of possible foods for each meal of the day.
Breakfast - oatmeal, porridge, bread, cheese, sausage, butter, omelet, cottage cheese, cocoa, tea with milk, coffee with cream, juice. This list can be continued with other products. The main thing is that you like the food. Don't eat the same thing every day, try to diversify your menu. For second breakfast, you can also eat something from this list.
Lunch - soup, veal, chicken or fish, baked or steamed, mashed potatoes, pasta, vegetables.
Afternoon snack - vegetable or fruit salads, dried apricots, nuts, raisins, dried fruits, muesli, milk, cereal.
Dinner - meat, fish, potatoes, pasta, rice.
Before going to bed, about an hour before bed, drink a glass of kefir and eat some fruit, for example, a banana.
I have already said and I will say again, your diet can include almost all food products, naturally, except harmful ones. Eat only for pleasure, never in excess, but also don’t let your body starve, play sports, rest, sleep at least 8 hours a day, try to lead a healthy lifestyle, and after a while you will no longer worry about the question of how to gain weight. The main thing is to believe in yourself and follow the instructions above.
Find out why it's hard for a girl to gain muscle mass and how to structure her workouts and diet to achieve results at home.
The content of the article:
Now you can find many articles about proper weight loss. However, girls often pursue a different goal. In practice, it turns out that gaining weight for thin girls is much more difficult than losing excess weight. The inability to gain muscle mass can be due to various reasons. It is possible that you will even have to see a doctor. Today we will talk about how to quickly gain weight for a thin girl at home.
Why is it difficult for girls to gain weight?
A person can be naturally thin and it all comes down to his unique genetics. At the same time, the problem of low weight may be due to poor nutrition. If your body weight is low, this negatively affects the functioning of the entire body. First of all, we are talking about possible problems with the immune system; even small wounds can take a long time to heal, etc.
Another reason for unhealthy thinness is problems with the thyroid gland. Some people do not cope well with stress and because of this they cannot eat normally. As a result, their body weight falls. In addition to all of the above, a thin person is exposed to other dangers. They see that body weight is not increasing, and they try to gain it through nutrition, using unhealthy foods.
This can help, but being overweight also takes a toll on the body. This can cause an increase in blood pressure, the development of type 2 diabetes and an increase in the concentration of lipoprotein compounds. If you want to know how to gain weight quickly for a skinny girl at home, then first of all, avoid junk food. By consuming such foods, you will definitely face the problem of obesity at some point.
Let's note the most common causes of low muscle mass:
- Genetic characteristics of the organism.
- Basal metabolism - disturbances in the functioning of the thyroid gland are possible and you should conduct a diagnosis.
- The presence of serious illnesses.
- Constant stress.
- Insufficient time for sleep.
- Eating disorders such as anorexia.
- High physical activity.
- Low rate of absorption of nutrients.
Now we will look at all the negative effects of being underweight for the female body:- There may be problems with the functioning of the reproductive system, resulting in irregular periods. As a result, it is extremely difficult to get pregnant and carry a child to term.
- Low weight contributes to an increase in blood sugar concentrations and the subsequent development of type 2 diabetes.
- Problems with the functioning of the hormonal system.
- Due to a very low percentage of body fat, internal organs cannot function normally.
- Excessive thinness can cause kidney problems, such as prolapse.
- Problems with the functioning of the digestive system and decreased activity of defense mechanisms. As a result, frequent colds and infectious diseases occur.
- In ordinary life, there is a high risk of overloading muscles and internal organs.
Types of thinness
Scientists distinguish two types of unhealthy thinness:- Physiological- after passing all diagnostic procedures, the cause of low body weight remains unidentified. Most often this is associated with increased metabolism, a special mode of operation of the endocrine system, or genetics.
- Pathological- can be detected during a medical examination and is most often associated with disruption of the functioning of internal organs.
How to gain weight for a thin girl at home quickly and correctly?
There are not as few people who want to gain weight as it might seem. Most often, this problem is relevant for young people, regardless of their gender. In adulthood, the problem of excess weight most often arises. Let's figure out how to quickly gain weight for a thin girl at home.Principles of proper nutrition for weight gain
First of all, it is necessary to increase the energy value of the diet. For the average girl, the recommended daily calorie intake is in the range from 1.5 to 2 thousand calories. But for thin people, due to their high metabolism, they can consume 3–4 thousand daily.Of course, it will be extremely difficult for the body to immediately process such a large amount of food. To avoid problems with the functioning of the digestive system, we recommend switching to a fractional nutrition system. It involves snacking one and a half to two hours after the main meal.
Equally important is changing your diet. You should increase the number of meals per day to at least five, and preferably six. Thus, you will have to eat every two hours. Never skip breakfast, and try to eat hot food during your first meal. These can be porridges prepared with milk and butter with the addition of candied fruits or dried fruits. In addition to lunch, make two dinners in the evening. Spend the first one as usual at six o’clock, and consume protein foods 120 minutes before bedtime.
You can't give up a single nutrient. The body needs all nutrients, but a certain balance must be maintained between them. In percentage terms, it looks something like this - 25/20/55 (protein compounds/fats/carbohydrates). Note that fats are extremely important for the normal absorption of protein compounds, and you should never give them up.
An increase in the energy value of dishes is achieved thanks to carbohydrates. You can safely eat simple carbohydrates, but don’t overdo it. Dairy products are high in calories and should be included in your diet. Scientists have found that milk fats have a positive effect on the body.
Start eating more meat. To normalize metabolism. You need to drink at least two liters of fluid throughout the day. Note that when calculating the amount of water consumed, all liquids should be taken into account, even those contained in fruits or vegetables. You don't have to drink only water; coffee and green tea are also great.
Vegetables do not have a high energy value, but are extremely important for the body. In addition to the presence of micronutrients in their composition, you should also remember about plant fibers. Thanks to them, the functioning of the digestive organs improves, and the processes of toxin disposal are accelerated.
Your diet should not be complete without fruits. You can eat those that are undesirable during weight loss - bananas, peaches, grapes. However, do this in the morning to avoid fermentation in the gastrointestinal tract. Pay special attention to dates and bananas, which can be bought in the supermarket throughout the year.
Various bee products will also help increase body weight. Let us remind you that this is not only honey, but also beebread, royal jelly, and pollen. Nuts contain healthy fats, and we recommend consuming them together with honey and dried fruits. If you want to know the answer to the question of how to quickly gain weight for a thin girl at home, try not to constantly increase the size of your dishes so as not to overload the digestive organs.
Principles of organizing the training process for gaining weight
Without regular exercise, you will not be able to gain weight properly. Since the energy value of your diet must be increased, the risk of fat accumulation increases. You don’t want to turn from skinny to fat, do you? To prevent this from happening, you will need physical activity.Exercising will allow you to use the nutrients your body gets from food to increase muscle mass. It is not only useful in everyday life, but also improves the appearance of your body. However, the main difficulty for many is determining the required loads. If they turn out to be excessive, then you will only harm yourself.
Now we will look at a set of simple movements that can be performed at home. Each of your workouts should begin with a warm-up. To do this, run in place, perform circular movements with your limbs, and you can work with a jump rope for a few minutes.
Squats should definitely be included in the main complex. This is a basic exercise that uses almost all leg muscles. The feet should be located at the level of the shoulder joints. The back must be straightened, and the hands can be placed on the belt or extended in front of you. Perform the movements in four sets of 15 repetitions each.
The next exercise could be a squat followed by a jump. This movement is also designed to strengthen the leg muscles. In addition, it has a positive effect on all elements of the articular-ligamentous apparatus. Perform three sets of 8–15 repetitions.
Push-ups will help you tone your arms and chest muscles. If you have not played sports before, then start with a simplified version - emphasis on your knees. Once your muscles are stronger, move on to the classic version of the movement. It is enough to perform four sets of 8–12 repetitions.
We recommend purchasing collapsible dumbbells. With their help, you will be able to progress much faster. An excellent exercise with dumbbells would be the Roman deadlift. During its execution, the muscles of almost the entire body are involved in the work. Place your feet at the level of your shoulder joints, and lower your arms with dumbbells along your body. Keeping your back straight, begin to lean forward, while moving your pelvis back. Perform four sets of 12 repetitions.
The next exercise is called “boat”. Lie on your stomach with your arms and legs extended. Imagine yourself flying like Supergirl. From this position, begin to raise your legs and arms at the same time, trying to bend your back as much as possible. At the end point of the trajectory, pause for 10 seconds. This is an excellent exercise to strengthen your back muscles.
If you wish, you can start visiting the fitness center. This will speed up progress, because the choice of sports equipment there is much better. If you have your whole day scheduled minute by minute, then study at home.
This video will tell you how a girl can quickly gain weight:
When deciding how to quickly gain weight for a thin girl at home, you should avoid fatty and unhealthy foods - sooner or later you will only get health problems with them.
Fat is stored in the abdominal area, which is why the effect of weight gain is not entirely ideal.
You can gain weight in a healthy way and evenly!
Vegetable oils
The best option is olive oil - a source of unsaturated fatty acids; it can be added to cold salads.
Avocado
Although avocados are considered primarily a dietary fruit, their fat content is quite high. In addition, avocado also contains some substances that are essential for the body and even reduce various heart diseases.
Nutritional aids for skinny girls.
Legumes - black beans, beans, soybeans, peas - are a good source of protein and carbohydrates and, at the same time, contain a minimum of fat.
Suitable food additives:
