How to quickly gain weight for a thin girl at home. How to get better quickly for a girl at home

Most people in the modern world are faced with weight problems. Most of them are either overweight or obese. However, there is another group of people who have the opposite problem - being underweight or thin. I can’t get better, they say.

For overweight people this problem may not seem real, but for underweight people this problem is very relevant. In most cases, this problem is not purely medical or psychological in nature. It often depends on a person's metabolism, body composition and genetic factors.

In this article we have collected little secrets and the most effective tips that can really help you gain weight.

The principles of gaining weight for almost all people with weight problems will be the same, regardless of what the root of the problem is.

This means that the human body does not have enough body weight to maintain an optimal level of health.

Despite the fact that excess weight is the number one problem in the modern world, being thin can also lead to a host of health problems. One study found that there is a high risk of early death due to being underweight. Excessive thinness has a bad effect on the immune system. The body does not receive enough vitamins, minerals and other nutrients. They are necessary to perform vital body functions. Such people are extremely susceptible to immune diseases, for example, viruses, osteoporosis and infections, if they do not have enough kilograms.

There are several reasons why a person loses weight or has trouble gaining it. The most common cause is eating disorders. The most common of these is anorexia nervosa, a very serious mental disorder.

Other causes of being underweight are various diseases such as diabetes, thyroid problems, infections or even cancer.

If you experience symptoms of any of the above, contact your healthcare provider immediately.

How can you gain the desired kilograms?

There are many ways to gain weight quickly, but we recommend doing it correctly and for health benefits.

If you want to gain weight quickly, then most likely, not only in the abdominal area. There is no need to immediately rush to donuts and Coca-Cola. If you start acting in this manner, then you can end up with type 2 diabetes or heart disease. Therefore, it is imperative to choose methods and a diet with which you can gain weight quickly and safely for your health.

How do you know if you are or are underweight?

The doctor can also help with this.

Taking into account your height and weight, the amount of food you eat and physical activity, a doctor or nutritionist can tell you exactly if you have problems. So, let's start with what you need to eat to get those treasured kilograms?

What to eat to gain weight

If you're eating like crazy, but it's not helping much, then you need to eat more nutrient-rich foods. It may well be that it only seems so to you, but in fact the daily calorie intake is not high enough for the body to begin to gain weight. And the second option is that you may have problems with the digestive, endocrine or hormonal systems.

Below we will look at how to wisely increase your caloric intake, and if you suspect health problems, we advise you to consult a doctor and get tested.

If the average daily diet for weight maintenance is 2500 kcal for girls and 2000 kcal for men, then you need to increase these numbers by 20%.

This means that women should eat 2400 kcal per day, and guys about 2900 kcal. These are average numbers. Specifically for your age, weight, height, activity level and other individual indicators, the daily calorie intake can be calculated using any calculator on the Internet. And then you need to experimentally determine this value for yourself.

This means that you need to determine how many calories you need to eat per day on a calculator, then increase this number by 300-500 kcal and observe your body volume and weight for about a week. If after 7-10 days the weight or volume of your legs, arms, and waist become larger, then everything is in order and we continue to eat according to the same pattern. If there is no progress, then you need to increase your caloric intake.

Most foods that help you gain weight are also very tasty.

List of foods rich in nutrients:

Lean red meat is high in protein and iron. Choose pieces with streaks of fat where the meat has a marbled appearance. Although red meat helps you gain weight, it is not recommended to eat it too often. This meat is very tasty, but contains a lot of bad cholesterol.
Tropical fruits are a good option. Fruits like papaya and avocado are rich in natural sugars. Half an avocado contains 140 calories and high levels of perchloric acid, vitamins E and B, and potassium. If you don't like the taste of fresh tropical fruits, then you can make a delicious smoothie from them.
Replace regular milk with whole milk and full fat milk. One glass of whole fat milk contains 60 calories, vitamins A and D. Milk can be added to a wide range of foods, including drinks, cereals, sauces or muesli. If you don't like the taste of milk, then you can eat products made from it, such as yellow cheese. One slice of yellow cheese contains on average 67 kcal.
All types of nuts, Almonds in particular are a great source of a variety of nutrients. A plate of nuts of all types is a healthy snack between meals that will keep you feeling full for a long time.
You can also try peanut butter. One tablespoon of peanut butter contains 100 calories and 4 grams of protein. If you don’t know which oil to choose, choose natural oil without added sugar or anything else.
Salmon and tuna considered excellent sources of protein. Tuna contains healthy fatty acids, thanks to which you can not only gain weight quickly, but also benefit your body as a whole.
Eggs. They contain healthy cholesterol, as well as vitamins A, D and E and protein.

Do exercises to gain weight

Exercise is the best way to increase lean body mass and stay healthy or even improve it. With the help of your usual workouts, you can also gain weight and improve your shape. You just need to be more careful in choosing exercises and performing them.

There are two main problems with muscle gain.

Firstly, how can you train some muscles and prevent others from losing their mass? Secondly, how to maintain the gained muscle mass after finishing training?

The answer to the first question is extremely simple: strength training.

To gain weight at home, it is not recommended to do cardio exercises; it is better to focus on strength exercises. Cardio exercise burns calories and all those pounds you gain will quickly come off due to this type of exercise. Therefore, put off cardio workouts for now, as they will burn all the accumulated calories very quickly.

On the other hand, strength training causes muscle contraction. They develop strength and stimulate muscle growth. This type of training may seem difficult and stressful. However, if you do them regularly, you will quickly get used to them.

Strength exercises include squats, leg curls, deadlifts, pull-ups, crunches, bench presses or bicep curls.

If you don't know where to start, ask your personal trainer, who will develop a personalized training plan for you according to your needs and abilities. You can try sports such as crossfit, bodybuilding, football, kettlebell lifting or weightlifting. Although it is quite possible to start training on horizontal bars and achieve good results without visiting the gym in your home yard.

The second point you need to pay attention to is what to do after training. Our bodies are naturally programmed to shed excess fat during exercise. To avoid this problem, you need to adjust your daily diet to accommodate your workouts. Eat regularly, at least 3 times a day, including two snacks between meals in your meal plan.

Remember, muscles grow when they rest. Try training a different part of your body every day. Give each muscle group a rest for one day. Most of the recovery process occurs overnight, but muscle tissue needs at least 12 hours to fully appreciate the workout you've done.

Don't drink water before meals

It is known that water reduces food consumption. Water is great for those who are losing weight, and not for those who are trying to gain weight (not to be confused with the daily fluid intake, both need quite a lot of it - about 2.5 liters per day, but there is a difference when to drink it).

The main reason for this is that water fills the stomach and makes you feel full. Even if you drink while eating, you still get the feeling that you don’t want to eat anymore. When we eat, our stomach gets the feeling that the digestion process has begun, and it begins to produce gastric juice.

The water entering at this moment dilutes the gastric fluids, which prevents the further breakdown of food.

There is no need to drink water before meals, this will help the digestion process. Water does not interfere with gastric juice, but it somehow suppresses gastric secretion.

Drinking large amounts of liquid at meals thins the blood, leading to an imbalance of electrolytes. This condition is called hyponatremia. It leads to digestive problems, which people who are underweight should avoid. At worst, this condition can cause muscle fatigue and irregular heartbeat.

If you love water very much, then, unfortunately, you will have to reduce fluid entering the body.

You can drink water about an hour before meals. It will be used to produce gastric juice in the future. If the food you eat makes you thirsty, then add less salt to it. Try not to eat in a hurry and find half an hour to enjoy your meal. The less you chew, the more water you will want to drink.

Instead of drinking plain water, replace it with this simple recipe: Take a small piece of ginger root and cut it into smaller pieces.

Place ginger in a cup of boiled water and let steep for 20 minutes.

Once the water has absorbed the ginger flavor, drink it with your meals.

Take creatine

Creatine is usually sold as a white powder, but the cheapest and most effective form is monohydrate, which must be diluted in liquid. This is a chemical substance often used in sports, in bodybuilding, for example.

For what? Because it stimulates the body to produce more energy.

Creatine is a dietary supplement. Athletes use it regularly, it increases performance and effectiveness in training. It affects the muscles of the body, increasing the amount of fluid in it. The body retains more water, and in just one week a weight gain of 450 g to 1,300 kg is obtained. By absorbing fluid into the muscles, creatine increases their strength.

It is an “osmotically active substance,” meaning it allows muscles to contract faster and better. When using creatine, you must adhere to the correct dosage of the supplement. The recommended dosage is 5 grams per day, but it is better, of course, to consult a specialist before deciding on the dosage.

Try to drink more while taking creatine to avoid dehydration.

Another important point about creatine is its ability increase metabolic rate. Your metabolism will work faster, which means you will want to eat more often.

If you want to achieve an ideal body, then drink creatine during meals and preferably after training.

Find your ideal macronutrient ratio

Once you have determined the daily amount of calories you need to gain weight, you need to find the ideal combination of macronutrients.

This means dividing your calories in the correct ratio between carbohydrates, proteins and fats.

Each of us has a different body structure, and therefore each of us needs a different approach to creating an ideal body.

Eat a few steps to determine the ratio of macroelements:

Determine what exactly you want to achieve with your diet. Most likely, if you are reading this article, then you want to get better. To do this, you need to focus on carbohydrates. This means that 40-60% of total calories should come from carbohydrates, 25-35% from protein and 15-25% from fat. It is this ratio of macroelements that stimulates muscle growth.
Secondly, you need to determine your body type. There are three main human body types. Some people have a mixture of the two types.

Ectomorph

These people are slender and narrow-boned and have small chests and shoulders.

Their metabolism is very fast, so it is difficult for them to gain weight.

If you are an ectomorph, then your diet should consist of plenty of high-quality carbohydrates.

They should account for 30-60% of the total calories you consume.

Also, 25% should be left for protein.

Mesomorph

This body type includes people who are strong and muscular, have well-defined shoulders and are very athletic.

The ideal ratio of macronutrients for them would be a large proportion of carbohydrates in the diet.

40-50% of food consumed should come from them.

Endomorph

These people have a soft and round body, more like a pear, and they have a slow metabolism.

Unlike ectomorphs and mesomorphs, endomorphs do not need to eat a lot of carbohydrates to gain weight quickly.

Only 30-40% of total calories should come from carbohydrates to gain weight and build muscle mass.

More often than not, women burn calories faster. So if you are a woman, then aim for 40% carbohydrates in your diet. But keep in mind that it all depends on the person, what suits one person is not a fact that it will suit another.

For example, to gain weight quickly, an ectomorph man needs more carbohydrates than a mesomorph woman.

It will also depend on the person's metabolism.

Drink nutritional shakes

Can't you eat more than you currently eat?

Or maybe three meals and two snacks isn't helping you?

There is another way to get more calories.

Try drinking them!

For many people, eating five meals a day becomes a real challenge. If you don’t have the strength to chew anymore, make yourself a delicious cocktail.

Can also be used in the form of cocktails.

Here are some tips if you have problems with high-calorie shakes:

Drink the cocktail very quickly;
Don't wait until the ingredients start to sour or ferment;
Add ingredients to taste. For example, almonds, vanilla, cinnamon or whatever you like;
If it is problematic to drink the entire portion at once, then try drinking half a portion for the first 4 days;
If you have malabsorption problems, try drinking avocado-based smoothies.

Here are some delicious and nutritious recipes:

1 medium or large avocado, 2 medium bananas, 1 jar of whole milk yogurt and 4 raw eggs. Total calories=1022;
1 jar whole milk yogurt, 1 cup coconut milk, 6 tablespoons whey protein, 3 tablespoons honey, 1 cup frozen blueberries, 6 raw eggs, 2 tsp. vanilla. Total calories=1575;
1 cup coconut milk, 2 medium bananas, 1 cup frozen blueberries, 4 large raw eggs. Total calories = 1005;
1 cup boiled sweet potatoes, 3 tbsp. honey, 6 tbsp. whey protein, 4 large raw eggs. Total calories=905;
1 medium to large avocado, 1 cup coconut milk, 2 medium bananas, 1 cup sweet boiled potatoes. Calories = 1283.

Try including brewer's yeast in your diet

Yeast is a substance consisting of a special type of microscopic mushroom, which are often used in the food industry and cooking.

Although they are used for various purposes, only one type of yeast, called brewer's yeast, helps you gain weight quickly.

They are sold in tablet form in any pharmacy.

Brewer's yeast is a nutritional supplement rich in vitamin D. It also contains high levels of carbohydrates and protein.

According to one study, adding 95 calories a day without changing your diet can help you gain 10 pounds in a year.

Brewer's yeast is considered a safe supplement, but it is not suitable for everyone.

If you have diabetes, then you should consult your physician before taking this supplement.

Rule out any health problems that may be preventing you from gaining weight

Last but very important point. Before you start working on gaining pounds, you should first rule out any possible health problems that could interfere with your goal.

There are several diseases that will prevent you from getting better.

Hyperthyroidism

This disease is caused by an imbalance in the thyroid gland.

The thyroid gland influences metabolism through hormones. This gland is responsible for the production of thyroxine. The more thyroxine produced, the faster your metabolism and the more calories you burn.

Even with a good appetite, weight does not gain at all.

Symptoms of this disease include trembling hands and fingers, irregular or fast heartbeat, restlessness or nervousness.

Women's cycles may change.

Gastrointestinal problems

Gastrointestinal diseases prevent your body from properly absorbing nutrients from the food you eat.

Most people suffer from malnutrition due to digestive problems.

This condition can be aggravated by various diseases, such as irritable bowel syndrome, Crohn's disease, and celiac disease.

Symptoms include blood in the stool, abnormal bowel movements, and abdominal pain or gas.

Type 2 diabetes

Type 2 diabetes is most often diagnosed in adulthood.

This is a condition in which the body becomes resistant to insulin.

Insulin is responsible for regulating the amount of glucose in the body.

Glucose, on the other hand, is responsible for weight and appetite.

Symptoms of type 2 diabetes include fatigue, frequent urination, and blurred vision.

Smoking

Although smoking is not considered a disease, it is harmful to the body. It prevents you from gaining weight because nicotine suppresses your appetite.

Everyone knows that nicotine increases the metabolic rate.

It is known that smokers lose about 200 calories a day due to the substances that make up cigarettes.

If you have any of the above symptoms, contact your doctor immediately.

Be committed to your goal. At first, you may not notice the result on the scale, but this is not a reason to give up. The process of gaining is just as difficult as the process of losing weight. People who are overweight see the first results only after a year of hard work on themselves; for people who are underweight, things are about the same. So if a week has passed and you say that I can't put on extra pounds, it will sound very stupid.
Eat foods rich in nutrients. Increase your calories by at least 20% to maintain a stable weight. Be sure to choose nutritious, healthy foods.
Don't try to gain weight with fast food. Create a balanced diet for the day.
Eat before your workout. During strength training, muscles need a lot of energy to successfully cope with the load. If you don’t eat before training, then you can even lose weight, let alone gain something.
Don't train the same muscle group every day. Muscles grow most during rest, so try to rest them for one day at a time.
The workout should consist of 6-8 repetitions in 5 sets. Between sets, take a 3-minute break and drink water.
Drink enough water, just don't drink before meals. Drink water at least an hour before meals.
Monitor your calorie intake and for their quality. Don't load up on "bad" calories, such as bad cholesterol.
Calculate the calories you burn during your workout. It's better not to do cardio exercises, but focus on strength training.
Don't go more than 4 hours without eating.
Eat immediately before bed. Muscle recovery and regeneration occurs mainly during sleep, so eat before bed to activate your body.

Precautionary measures

Don't overeat. This can lead to vomiting, stomach and abdominal pain, and colic.
If you gain weight too quickly, your skin may develop stretch marks.
Eat a variety of foods. Add plenty of vegetables and fruits to your daily diet. Choose tropical fruits, they are high in natural sugars. It is not recommended to eat the same dish over and over again.
Don't overdo it. If you gain extra pounds, then you will need to deal with another problem.
Before you decide to gain weight, consult a specialist. If you have a chronic illness, you'll want to address it first before switching to a high-calorie diet.
Don't mock yourself. Try to understand your body. Only it knows what it needs and what it wants. In your case, it is not only your fault that you have a thin body. Basically, it's genetics. Don't be discouraged if something can't be changed. But you have the remote control of your body in your hands, you must teach it how it should work. You have to show him how you want to look.
Tell your friends and relatives about your intentions, ask for help or support. People around you will start to notice the changes happening to your body and will start asking questions. Just be persistent and you will soon notice that all your efforts will pay off.
For people trying to get better, it doesn't always come easy or without problems. We often hear about actors who have gained muscle mass for a role in a film. But this does not mean that they did it without harm to health. The fashion for thin people has already passed. Many people may not even understand you, because for the most part people are trying to lose weight, and you suddenly decided to gain a few kilograms. Maintaining a healthy lifestyle and diet can be challenging. At some points you will have to sacrifice yourself and work hard to achieve your goal.

Have you always considered yourself too skinny? Skin and bones? While most people need to lose weight, gaining it back can be a very difficult task. Do you want to know how to quickly gain weight without harm to your health? In this article we will tell you how to increase body weight in a short time.

1. Eat frequently to consume more calories

Although everyone should follow this rule, this is especially important for those who are trying to gain weight quickly. Eating often means eating five to six small meals a day that contain as many calories and nutrients as possible.

This doesn't mean eating junk food and sugar, it means more protein and complex carbohydrates. If you want to gain healthy weight, don't store fat. Your snacks should be nutritious but high in calories, think about:

nuts
nut butter
dried fruits
avocado.

And this is your evening snack. Forward!

And while this is a great way to gain weight, it's not healthy, so avoid sugary drinks and coffee. Replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skim milk or juice shakes for a more active increase in calories.

Diet menu for weight gain

Have you already figured out how to gain weight in a short time? That's right, you need to eat well, that is, consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and they must be present in the diet of a person who wants to gain weight quickly.

To make things easier for you, we have compiled an approximate diet for weight gain for men and women. To begin with, you can use them as they are on the site or you can customize them to suit you by replacing products or increasing their quantity if you feel that this will not be enough for active growth.

For men

Breakfast

Dinner and supper

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie intake needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's your choice, whichever is more convenient for you.

2. Eat the right types of fats

You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereal, dairy products, nuts (including nut butters), and meat, and avoid ice cream, fried foods, and fatty junk foods.

Healthy fats should come from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, bran muffins, yoghurt, fruit pie and fitness bars are good alternatives.

3. More protein

While it's a myth that the more protein you eat, the more muscle you'll build, protein is an important part of your diet. It is a building material for our entire body: muscles, bones, skin, hair and blood. So complete your menu.

Foods enriched with proteins include meat, cheese, milk, fish and eggs. For vegetarians, protein can come from soy products such as tofu, or better yet from a combination of foods such as rice or corn and legumes.

4. Increase the amount of carbohydrates in your diet

Although they are criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are your body's main source of energy. But it is better to avoid simple carbohydrates. They hold empty calories and are likely to be stored as fat because sugar quickly entering your bloodstream causes your blood sugar levels to spike.

Buckwheat, rice, pasta (pasta made from durum wheat), potatoes and all grains fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period, without causing insulin surges that lead to fat deposition.

When gaining weight, the total calorie intake per day is calculated. And to gain weight, you need to increase your daily caloric intake. Eating before bed will add another meal and increase your overall caloric intake.

In addition, the body needs about 3-4 hours to digest and absorb food. After this time, he is in a state of hunger and begins to use muscles to obtain nutrients. That is, it begins to destroy hard-earned muscles.

To avoid gaining excess fat, you can eat the following as your last meal before bed:

cottage cheese
white meat
fish.

2. Exercises to gain weight quickly

If you decide to go to the gym or have some equipment at home, pay attention, this will allow you to properly create a training program. And also use our selection tips, because the length of the limbs, size and muscle strength impose certain restrictions on training.

1. Strength training

To gain weight quickly, it is not enough to simply increase your caloric intake. The fact is that the body must see the need to gain additional muscle mass. Because more weight means an increase in the load on the cardiovascular system and an increase in the load on the nervous system. Which, for safety reasons, our body will not do. He must see a clear need to gain muscle.

Strength training will help us with this, as it will give a signal that the existing muscles are not enough and we need to build new ones. And increased caloric intake will be a good opportunity for weight gain.

Yes, cardio training develops some of your muscles, but how can you gain weight quickly if your body does not receive sufficient strength training? No way. And here training with additional weights will come to the rescue. This is a good complex.

This doesn't mean you have to become an affiliation with the gym (although that certainly works!). Perform push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and get better results, you need to use additional weight.

Exercise will also increase your appetite. A protein bar or shake after your workout will give your muscles what they need.

2. Increase physical activity

As stated above, in order to gain weight, the body must receive a stimulus. Your muscles should receive more load and work harder. If your loads are small, change them up and make them more challenging.

Buy strength training equipment for your home. This will work if you only have 15 minutes before going to work, then you can flex all your muscles by doing a quick muscle building program that will set you on the right path.

3. Use less energy outside of training

Besides storing, burn as few calories as you can. Grab the remote, your milkshake, and collapse on the couch. 🙂

If you really are becoming less mobile everywhere, then it is important to do strength training. Even if you don't see fat on your body, visceral fat (the kind that covers your internal organs) may appear unnoticed. And internal fat loves inactivity. So before you sit down to watch a movie, pump the iron. And only then have a movie marathon with a few light snacks.

Bring snacks, cheese, nuts. They can be consumed between meals. This is convenient when it is not possible to take buckwheat with meat with you
If you feel like you're gaining extra fat, reduce your calories, eliminate or replace unhealthy foods with healthier ones, and do more exercise to burn fat.

Not many people dream of increasing their weight. There are many more who are trying to get rid of it. However, being too thin is sometimes more ugly and unattractive than being too fat. Angular and bony guys and girls would give a lot for the opportunity to have a round, dense body and not be known as herrings and scabs. And, of course, they are concerned about the question, how to gain weight to get rid of ridicule and feelings of inferiority. Nutritionists believe that it is more difficult for thin people to increase body weight than for their counterparts to lose the same amount. In both cases, weight change occurs under the influence of two factors: nutrition and physical activity.

Thin and slight people, as a rule, eat a lot, but do not gain weight. The absorbed food goes into them, like into a black hole - muscles do not grow, subcutaneous fat does not appear. You can eat it at McDonald's even every day - but you will gain the coveted kilograms. If all a person’s attempts to increase the size of his body have not been successful, it’s time to turn to.

Perhaps thinness is a consequence of the disease:

First of all, you need to check the functioning of the hormonal system, the function of the thyroid gland. With its hyperfunction, the metabolism becomes energy-consuming, the lion's share of which is spent by the body on internal problems. A situation arises: the more a person eats, the more energy is spent on digesting it. It will not be possible to gain weight quickly in such a situation.
Gastrointestinal diseases almost always cause increased thinness: these are worms, which get most of our diet; gastritis, colitis, in which food is poorly digested and absorbed.
Under stress and strong feelings, the body functions in a mode of increased readiness to deal with troubles. Maintaining such a state requires large energy expenditures; gaining additional body weight becomes an impossible problem.
Thinness in adolescence is a consequence of the rapid development of the body, when the increase in muscle mass lags behind the growth of bones and internal organs. The teenager doesn’t get better, doesn’t mature, and starts complaining about it.

The first rule for everyone who wants to increase weight is to establish the cause of negative changes in your figure, to find out what is preventing you from gaining (or losing) the notorious kilograms.

Expert opinion

Egorova Natalya Sergeevna
Dietitian, Nizhny Novgorod

The author wrote very correctly about diseases that can lead to excessive thinness. The cause of low body weight is very often helminthic infestations and gastrointestinal diseases, in which the process of digestion and absorption of nutrients is disrupted. As a result, the body does not receive vital nutrients, vitamins and minerals. This leads to weight loss.

I would also like to add that in old age, sudden weight loss can be caused by oncological pathology (cancer).

But even if you are young, be vigilant. Especially if you have always had normal body weight, and then you suddenly lose weight. Such weight loss may indicate serious health problems. Therefore, in such cases it is necessary to undergo a full examination.

But if you have always been thin/thin, there is no need to panic and run to the hospital in horror. Most likely, you just have such a constitution. In this case, the tips given in this article will be very useful to you. And you can gain the treasured kilograms if you follow them. But before that, still consult a nutritionist. Advice from a professional will definitely not be superfluous.

Ways to increase body weight

For thin people, absolutely healthy, who simply want to gain weight and become more attractive, there are some useful tips on how to gain weight at home, without the help of doctors and medications.

These methods include:

balanced in terms of nutrition and nutrition aimed at gaining weight;
drugs and vitamin supplements for weight gain;
elements of high-calorie sports nutrition.

Proper nutrition

Proper nutrition is based on a healthy lifestyle, when bad habits do not disrupt metabolism, and physical activity, on the contrary, speeds it up.

Practical advice: Breakfast is the main moment of nutrition; the body’s daily metabolism starts. Ectomorphs and asthenics (people prone to thinness) can eat sweet foods, high-calorie rolls, chocolates and candies for breakfast.

But the ideal breakfast menu for those who want to gain weight would be something like this:

Porridge – oatmeal, buckwheat, pearl barley, rice.
Tea with honey or coffee with cream.
Sweet pastries.

After a couple of hours, you need to make a second breakfast: a snack of kefir or yogurt with a sandwich.

Lunch, as a rule, consists of 3 courses; basically, this is the time of predominantly consuming protein foods with side dishes of potatoes, vegetables or cereals.

Note. When gaining weight, it’s good to… fast. Yes Yes. Arrange a fasting mono-diet for one day several times a month (apple, cucumber, kefir or buckwheat). The diet will put stress on the body; it will begin to put aside reserves for a “rainy day” that will help round out the figure.

For dinner, even for thin people, sweets and high-calorie foods are prohibited. You can’t tease your body, which is preparing for rest, with carbohydrate foods. It instantly turns into unnecessary energy at night. For some people this energy becomes fat, for others it brings insomnia. In any case, the metabolism is upset. Eggs, cottage cheese, a glass of kefir are a worthy end to the daily diet.

What foods will help you gain weight?

Gaining weight requires more than just high-calorie foods. We must not forget about vitamins and minerals - without them, metabolism is impossible. Sweets and baked goods can deposit a couple of kilograms of fat on the stomach or waist, but sweet food will not create the sculpted muscle mass that all guys dream of.

To do this, you need protein foods and foods with slow carbohydrates:

Eggs – contain protein that is optimal for absorption, vitamins A, and folic acid.
Milk porridge is the best energy drink for the first half of the day.
Meat (chicken, turkey, beef) - supplies the body with amino acids for muscle growth. Meat is a source of iron and vitamin B12, without them hemoglobin in the blood decreases and anemia develops. A person loses energy, weight, melts before our eyes.
Pasta has a high carbohydrate content, their consumption is very useful for asthenics and ectomorphs, in whom energy quickly disappears. Navy pasta is doubly useful: as a source of protein and energy.

Diet for weight gain

To get better in a short time, you need to have a properly composed diet, in which foods are balanced in energy value, vitamins, minerals, and dietary supplements.

Sample menu for 1 day

How to gain weight for an ectomorphic man

Many guys and young men of asthenic build (tall, thin with long limbs, with poorly developed muscles) pin their hopes on bodybuilding. And they are absolutely right: strength training combined with proper nutrition can transform the puny figure of an ectomorph. Sculpted muscles appear on the arms, the muscles of the back and chest grow, and the coveted abs appear on the stomach. No one would call the owner of such a figure shabby.

Successful exercise in the gym should be supported by proper sports nutrition and regimen:

High calorie food; frequent appointments;
Regular consumption of proteins and gainers;
Drink plenty of fluids, especially during training;
Sleep should occupy 1/3 of the daily time

The effect of brewer's yeast on weight gain

Brewer's yeast is a source of B vitamins, which together participate in various metabolic processes. By themselves, they have no calories, they do not contain proteins, fats, or carbohydrates.

Please note: Yeast promotes the fat burning process. In their presence, proteins are digested faster and absorbed into the blood, therefore, muscle tissue is built and weight is gained faster.

Brewer's yeast can be bought in different forms: tablets, powder, flakes, you can simply add it to food, mix it into protein shakes, or gainers. But you should not mix brewer's yeast and beer. Alcoholic beer will cause negative weight gain: beer belly and female obesity.

Types of protein

A dietary supplement made from protein – pure protein – should definitely be used by people who experience increased stress on the body, spend a lot of energy, do physical work – and at the same time want to gain weight or at least maintain the same. Combining protein with strength training is a way to gain muscle mass. Athletes use it daily, and those who want to improve their figure should definitely add this supplement to their diet. The best way to consume protein is in shakes. In this form, it is absorbed almost without loss, it is convenient to take in any situation. You can purchase different types of protein, but which one is best for a particular case will have to be found out with a nutritionist.

There are the following types of sports cocktails:

Whey protein.
Casein.
Soy protein.
Protein from egg whites.
Protein isolates, etc.

The problem of a woman's weight during pregnancy

Typically, women do not have problems with weight gain during pregnancy. During this time, her body adapts to feeding the fetus, and her body weight normally increases by a couple of tens of kilograms. But if the expectant mother does not gain weight well, the baby risks being born premature and weak. So, once pregnant, a woman simply must eat well to ensure a healthy and normal body for her child. The diet should contain all the necessary nutrients for a healthy diet, and if they are lacking, a doctor’s consultation is necessary.

Nutrition rules for expectant mothers:

Complete food rich in vitamins and minerals.
Sufficient oxygen supply - frequent walks in the fresh air.
Introduction of infant formula into the diet.

During lactation

Sometimes, after giving birth to a child, a woman begins to rapidly lose weight. Health problems during pregnancy and childbirth, breastfeeding, overexertion, fatigue and stress have an impact. First of all, you need to try to establish a diet and rest regime, attract relatives to help and care for the baby in order to be able to fully rest. The absence of menstruation, which provokes insufficient weight, should cause alarm.

To find out what the reason is, you will have to examine:

Check the stomach;
Get tested for intestinal pathologies;
Eliminate the influence of endocrine diseases.

Video about how to eat better to have a normal weight:

How to gain weight after childbirth

Firstly, you shouldn’t strive to change your figure super quickly. You need to get back into shape gradually, since sudden jumps and changes in diet and physical activity can lead to long-term metabolic failure. And then, instead of an ideal figure, you will get a bunch of intractable problems.

Important! It is physiologically impossible to quickly increase muscle tissue, so rapid weight gain will only lead to fat gain.

In the future, such experiments can trigger the mechanism of obesity, which is very difficult to rebuild. Therefore, the main rule for those who want to quickly gain weight is a balanced, moderate diet. Harmonious physical activity, patience and good mood. And the timing will be determined by the body itself, gradually restoring health and normal weight.

The truth is that poor nutrition will hinder your efforts to gain weight. To add lean mass, these eight proven methods will come in handy. Let's study them in detail.

Ator: Vince Del Monte

Brief summary of the article

Eating everything is not the best strategy for gaining muscle mass.
Rule number one is to simply double your regular serving size.
Watch what you eat, otherwise you risk getting fat.

Eight secrets on how to gain weight and not get fat!

Everyone would agree that to gain muscle mass we have to eat, right? I hope you agree, otherwise you're just on the wrong site.

If you train without drugs, you will not be able to gain weight or significantly increase muscle size without consuming enough quality calories to support hypertrophic processes, that is, muscle growth.

You won't be able to gain muscle mass without consuming enough quality calories.

Conversely, if you don't eat well, you risk losing muscle mass, no matter how hard you train.

In light of the above, you don’t have to be Sherlock Holmes to understand that the more we eat, the faster we gain weight and grow faster. But is it?

Not really.

Poor nutrition slows down all your attempts to gain weight - this is the absolute truth. But there is a big difference between the concepts of “gaining overall weight” and “gaining muscle mass.” Here we strive to increase weight precisely due to muscle mass, and not to a banal increase in total body weight.

Now we've stepped on my pet peeve...

Guys who justify eating all sorts of junk food in order to gain weight are also putting up with excessive increases in body fat (more than I condone in my book) in hopes of stimulating additional muscle growth.

This tactic doesn't work.

You need to understand that when it comes to gaining muscle mass, your body's potential is very limited. But unfortunately, the same cannot be said about its ability to increase fat tissue reserves (otherwise we would live in a much more attractive society).

The ability of the human body to build muscle mass varies greatly from person to person. They depend on how much protein your body can synthesize, which in turn is affected by testosterone levels, the degree to which it increases under stress, tissue sensitivity to insulin, and the genetic predisposition of your muscle fibers to grow. And many more factors.

Now let's look at eight secrets that will help you gain lean weight and increase your daily diet, without turning you into a fat guy.

1. Double the quantity

If you are not gaining weight, the solution suggests itself - you need to give your body more calories. What's the easiest way to raise your caloric intake through the roof? Double your portion sizes! For example, if you previously ate one chicken breast at lunch, now you will have to eat two.

Whenever possible, eat twice as much as you are used to.

Have you toasted a piece of bread in the toaster for breakfast? Now fry two. Whenever possible, eat twice as much as you are used to and you will double the energy value of your diet. Since you have to cook the food anyway, doubling the portion size won't require any extra effort.

2. Focus on meal times

The next point is not to allow yourself to be distracted during the day. You need to eat and eat often - every 2-3 hours, this is the best choice if you really do not have enough calories in your diet. Forgetting to eat on time? Set a timer for a specific time or buy a watch with an alarm clock. This also applies to breakfast. You should load your body with quality calories within fifteen minutes of waking up. Do not allow the body to use its own tissues as a source of fuel, otherwise you will mark time.

3. Take large cutlery

Another neat trick that I recommend to many clients is to purchase large plates. Just as diet guides recommend reducing your plate size to lose weight, you should do exactly the opposite when gaining muscle mass. Once you've got your hands on a big plate, make sure you fill it to the brim!

4. Don't skimp on post-workout supplements.

Next point. You must be absolutely sure that immediately after training your body receives a quality product. If you ignore that crippling hunger at this point, you won't get the maximum benefit from your workout.

The body will gratefully absorb literally every calorie that you give it immediately after a training session, and your reluctance to load the body with a batch of high-quality proteins will negatively affect the course of recovery processes.

If you're looking for the perfect moment to throw a high-calorie cocktail into the fire, this is it. And yet, even if you are one of those who exercise in the morning, you still have no right to leave home without breakfast. As with anything else, you need to fuel your body before you start exercising. If you do not accept a full meal in this situation, then use a shake that will provide you with calories.

5. Look for high-calorie foods

Guys who need a high-calorie diet to build muscle tissue need to reach for the highest calorie foods available. If you waste time eating too much food, you will have a harder time meeting your body's energy needs, which will hinder your ability to gain muscle mass.

Let's list the high-calorie foods: peanuts, peanut butter, brown oats, lean red meat, chicken breasts, chicken eggs and dried fruit. The more products from this list you put on your menu, the sooner you will see results.

Avoid foods such as whole vegetables (puree them or take concentrated juice as a source of vitamins), cooked oats, popcorn and low-calorie soups. These foods are too bulky and will make you feel full too quickly.

6. Record, record and record again!

Now that you're diligent about your diet and getting a ton of calories, you'll have to carefully record the amount. You don’t want your efforts to lead to obesity, and therefore the best solution in this situation is to monitor the energy value of your daily diet. If you exceed the limit, you will begin to gain weight due to adipose tissue.

When the first signs of an increase in fat tissue appear, you should reduce the energy value of your diet by 200 calories (or 10%). And the growth of adipose tissue will stop.

You should record how many calories you consume during the day.

If you don't keep track of your caloric intake, you will never know how many calories you are getting per day and how much to reduce the energy value of your diet if you accumulate fat. Often, when this problem appears, guys sharply reduce the caloric content of their diet, which is a serious mistake, since by doing so they also slow down the gain of muscle mass.

You have to balance on a very fine line. Too little and your muscles don't grow. Too much and you get fat. But, having found the golden mean, you will immediately understand it, since you will become stronger and slimmer at the same time.

7. Let's discuss cardio exercises

To top it all off, you should think carefully about incorporating cardio into your training program. Most guys make the same common mistake - they think that doing cardio every day will protect them from becoming fat. But too intense cardio exercises also interfere with the growth of muscle tissue, so they need to be strictly dosed.

What cardio can really do is increase your appetite, increase the efficiency of recovery processes (if you stick to a low intensity level) and speed up your metabolism a little.

With a balanced diet, I only need a ten-minute warm-up on the treadmill and a twenty-minute final set after strength training - this is enough to squeeze out the last drops of glycogen. I set the treadmill speed to 6 km per hour and the incline from 8 to 12 degrees - this protects me from the appearance of a double chin and does not interfere with muscle gain. And more intense exercise will take too many calories.

Cardio exercise should not be too intense, otherwise it will slow down muscle growth

8. Never exercise on an empty stomach!

How many times have you hurriedly drunk a protein shake and headed straight to the gym as soon as you wake up? Or did you skip several meals during a difficult day, and then also try to lift weights after work?

I used to think that common sense prevented people from making such mistakes, but then some of my skinny clients admitted that they came to workouts having eaten only a couple of crackers or some unfortunate piece of fruit all day.

When I heard this, I dropped a 20-kilogram pancake on my foot in shock, and they continued to tell me that they did not feel hungry. In response, I roared at them: “Yes, you are not hungry, but that is because your metabolism has switched to complete exhaustion mode, goner!”

I also realized that the morning hours for many people are the only time free for training, however, I still recommend fitting at least one of the three main meals into this short period before the training session. Otherwise, your largest meal should take place immediately after your morning workout.

Will you go on a long trip with a half-empty gas tank? Not unless, of course, you're going to manually push a dead car halfway. So why would you send your body into a grueling workout with a completely empty stomach?

Conclusion

Gaining muscle mass is not an excuse for swimming in fat and eating everything on the buffet every day. I suggest you master one of the rules mentioned above every week and watch how the proportion of muscle tissue in your body increases with each new week.

Perhaps you're just one or two rules away from revealing a gorgeous physique to the world, then you don't need to use all eight secrets. Conversely, thoughtfully place accents if your muscles have clearly slowed down.

I would like to know which rule you like best, and which principle you will begin to implement in your program this week. Leave your comments and questions about my article.

To quickly gain weight for a girl or man, you need to follow several rules in nutrition and daily routine that will help you gain quality weight.

The beautiful half of humanity is divided into two groups of different sizes:

representatives of the same every fiber of soul and body want to lose weight and better quickly;
others are constantly concerned about solving the opposite problem, about how to get better quickly.

If the first, who are the majority, are understood and supported by everyone: the pharmaceutical industry, the modeling business, women's print media and other industries that make money on their desire, then in relation to the second, many do not understand what the actual problem is - eat whatever your heart desires, and everything will be resolved by itself and quickly.

But the fact of the matter is that the problem of the second group is no less serious and difficult to solve, especially at home. Usually these are girls or women with an accelerated metabolism, that is, all high-calorie foods are burned in their bodies like in the furnace of a steam locomotive. Their desire to get better quickly is often dictated by more important factors than just becoming plump - for example, gaining weight in order to recover from some disease or carry and give birth to a healthy baby.

The first thing that thin people do is eat what is forbidden for those losing weight: fast food, fast carbohydrates, cakes. But it turns out that you won’t gain weight by eating this way, but you can cause significant damage to your health.

Gaining weight at home, especially quickly, requires a competent approach. You need to start with a medical examination to find out the cause of thinness. And only when the tests show that there are no health problems, the girl can rebuild her diet in a new way, so that the result is feminine forms and an acceptable weight.

Cocktails for fast weight gain

An athlete often has to reduce body weight to the desired level, and he cannot stretch out the process of weight gain due to the training regime and the schedule of sports competitions. All weight problems can be solved quickly if a special cocktail for weight gain, called a gainer, is included in the diet. It is sold in sports nutrition stores and gyms.

These are not harmful hormonal products administered intramuscularly, but pleasant-tasting powders high in carbohydrates, amino acids, fats, fiber, vitamins and minerals, which can easily be turned into a cocktail and guarantee additional kilograms if you follow the instructions for use.

In addition to expensive store-bought cocktails, there are also cheaper homemade options.

Mix 200 grams of kefir, 100 grams of cottage cheese and three tablespoons of jam in a blender. This cocktail can be drunk for breakfast or dinner. Jam can be replaced with any fruit.