Girls suffering from excessive thinness, in order to figure out how to gain weight without negative consequences for the body at home, you need to learn the principles and rules of weight gain.
- Principles and rules for weight gain
- How to adjust your lifestyle
- How to quickly recover for 11 pounds a thin girl
- When and how to eat
- What to eat: products
- Example menu for the week
- What to consider when creating a menu
- How to gain weight with a fast metabolism
- Rules for weight gain in gastritis
- Sports supplements for fast weight gain
- Weight gain pills – what to drink
- Folk remedies for weight gain
- Weight Training Exercises
- Video on how to gain weight
Principles and rules for weight gain
The human body can be replenished by increasing the amount of food consumed, but sudden changes in body shape are usually not sustainable.
The key to healthy weight gain is choosing nutrient-rich foods. Consuming high-calorie foods such as soft drinks, sweets, and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.
For a reasonable weight gain, you need the nutritional strength of all food groups:
- Proteins are one of the main “building” materials in the human body. High protein foods include meat, fish, eggs, lots of dairy products, and legumes.
- Carbohydrates are an energy supplement for the nervous system and the whole body. Getting a large amount of carbohydrates, a person quickly gaining weight.
- Fats are a storehouse of thermal energy. To increase body weight in the diet should include both vegetable and animal fats.
Sleep for a harmonious weight gain should be at least 7-8 hours, but also should not be forgotten about daytime sleep.
To recover in a short period of time, you need to follow the correct diet and change your lifestyle.
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How to adjust your lifestyle
Emotional state . Weight loss in thin girls is directly dependent on the psycho-emotional state. Constant stresses, poor mood do not contribute to weight gain. For weight gain to be permanent, you need more positive emotions. Against the background of a positive emotional state, the body will rebuild much faster and begin to gain physical mass.
Abuse of bad habits . When fighting for every pounds, the harm done by addictions is often underestimated. These habits lead to a constant feeling of stress and thereby accelerate metabolism. Quitting smoking will speed up the set of desired pounds.
Physical activity, accompanied by physiologically unjustified energy expenditures . Aerobics, dancing and other types of aerobic exercise do not affect muscle gain. This means that a person spends a large amount of energy and loses weight even more.
Therefore, you should abandon this kind of physical activity and give preference to those sports that contribute to an increase in muscle mass (fitness, swimming).
Purpose . Belief in one’s strengths and a positive attitude are a significant part of success in the fight against thinness. It is impossible to achieve a result without believing in one’s strength. It will not work in a couple of weeks to find a healthy, beautiful body, but each positive result will bring a feeling of joy and contribute to the desire for further work on oneself.
How to quickly recover for 11 pounds a thin girl
Gaining 11 pounds of weight for a girl at home can be fast, if you follow a simple formula – sport plus diet. Food should be high in calories, but since refined foods are empty, i.e. it has few useful substances, it should be excluded. Deciding on the type of products that give maximum weight gain is possible only individually.
But the menu must certainly meet the following requirements:
- cereals and egg dishes should be included in the breakfast menu;
- lunch consists of first courses, side dishes and meat or fish dishes of high fat content;
- dinner – foods with a lot of protein;
- snacks – liquid foods, sandwiches and sandwiches, cheeses and nuts.
To gain weight, you need to eat at least 3 times a day and do not forget about snacks.
Strength exercises will accelerate weight gain and improve your figure. To make sure that excess calories get into the muscles, and not just into fat cells, you need to visit the gym 2-4 times a week.
When and how to eat
Stable weight gain without revising the diet and its further correction is not feasible. An increase in mass occurs with an excess of nutrients in the body. However, if the food is uncontrolled, fat folds will begin to appear on the body, which will significantly spoil the figure. To avoid this, you need to monitor the diet and perform strength exercises.
How to gain weight for a girl at home – adhere to a diet based on energy-intensive foods. These are products that contain a lot of calories compared to their weight. You should eat at least 4 times a day, the portion sizes are also increased. If calories are not enough, gaining weight in a short time will not work.
A snack for the night will help to get better, but do not overload the stomach too much. At night, it is advisable to eat dairy products with a high percentage of fat content. Protein intake is required to increase muscle mass, not just fat. Carbohydrate-containing foods should be on the menu in the morning.
What to eat: products
How to gain weight for a girl at home is recommended by nutritionists. They recommend eating foods that are high in calories.
Here are some foods that are high-energy and suitable for weight gain:
- nuts: almonds, walnuts, macadamia nuts, peanuts;
- dried fruits: raisins, dates, prunes, dried apricots;
- high-fat dairy products: whole milk, fatty yogurt, cheese, cream;
- fats and oils: extra virgin olive oil and avocado oil;
- whole grain cereals such as oats and brown rice;
- meat: chicken, beef, pork, lamb;
- coconut milk, peanut butter, avocado;
- chocolate and pastry.
It’s best to eat plenty of protein, fat, and carbohydrates with every meal.
Example menu for the week
The correct and balanced menu will not only allow you to gain weight in the shortest possible time, but also save it. This type of diet for girls will be a good reason to forget about all the prohibitions and pamper yourself with high-calorie foods.
- Breakfast : an omelet of 2 eggs, a sandwich with smoked chicken and cheese, a glass of sweet herbal tea or fruit drink.
vegetable soup with meat broth – 300 g, 200 g of roasted veal with 100 g of mashed potatoes, one banana, jelly.
- Snack : a glass of homemade yogurt, 150 g hazelnuts.
- Dinner : chicken chop – 100 g, garnished with canned sweet corn – 150 g, 3 toasts with jam or jam, tea with cream.
- Breakfast : millet porridge in milk – 220 g, cashew nuts – 50 g, a glass of sweet coffee, pear.
- Lunch : carrot casserole – 300 g, mushroom soup – 200 g, vegetable salad – 150 g, milk jelly.
- Snack : melon – 250 g, a glass of cocoa with milk.
- Dinner : buckwheat porridge with milk and butter – 250 g, biscuit cookies – 100 g, a cup of fat milk.
- Breakfast : omelet from 2 eggs with cheese and herbs – 200 g, carrot salad – 250 g, jelly from oats – 100 g.
- Lunch : borsch – 250 g, pork schnitzel – 180 g, fruit smoothie, two walnuts.
- Snack : 100 g dates, vanilla ice cream – 150 g, fermented baked milk – 100 g.
- Dinner : rice – 100 g with stewed liver – 100 g, lemon jelly – 100 g, biscuit – 100 g.
- Breakfast : donuts with sour cream – 200 g, an apple, a glass of coffee with cream.
- Lunch : noodle soup on mushroom broth – 200 g, dumplings with chicken and sour cream sauce – 250 g, fruit juice – 100 g.
- Snack : squid salad – 200 g, two toasts with Nutella – 160 g, a glass of fat yogurt and 50 g of raisins.
- Dinner : vegetable salad with olive oil – 220 g, pasta with cheese – 200 g, milk jelly 100 g.
- Breakfast : oatmeal in milk – 200 g, a sandwich with butter and ham, a glass of sweet coffee.
- Lunch : pearl soup – 300 g, boiled potatoes – 180 g, chicken meatballs – 170 g, milk jelly – 220 g.
- Snack : biscuit cookies – 300 g, a glass of sour cream – 110 g.
- Dinner : a sandwich with tomato, tuna and mayonnaise – 150 g, compote – 150 g.
- Breakfast : omelette of 4 eggs with cheese – 350 g, biscuit with condensed milk – 200 g, a glass of milkshake or cocoa.
- Lunch : mushroom soup puree – 260 g, salad with pineapple and chicken, a glass of sweet tea.
- Snack : assorted nuts – 100 g, smoothie from vegetables.
- Dinner : pasta with seafood – 250 g, vinaigrette – 100 g, tea with herbs.
- Breakfast : semolina pudding with cottage cheese – 250 g, a glass of fat milk.
- Lunch : green borsch or cabbage soup on meat broth – 200 g, potato casserole – 200 g, a piece of boiled chicken – 100 g, vegetable juice – 100 g.
- Snack : chocolate pudding – 150 g, dates – 250 g.
- Dinner : roast chicken – 250 g, a salad of vegetables and walnuts – 150 g, herbal tea with sugar.
The main thing in weight gain is diet and foods.
What to consider when creating a menu
The most important thing when creating a menu for quick weight gain – all dishes should be high-calorie and contain vitamins and amino acids. The weight of the portions is increased 2.5 times. Snacks before bedtime are also welcomed by nutritionists, and dairy and meat products should be of the highest fat content.
The problem is that people who are on a diet with a monotonous menu are much more likely to experience nervous tension, a breakdown. Therefore, the menu for increasing body weight should be diversified with various variations of dishes using spices, sauces and seasonings. The tastier the food, the easier it is to eat in large quantities.
How to gain weight with a fast metabolism
- Faced with the problem of slow weight gain, most people do not think that one of the reasons may be the large amount of caffeine contained in their daily diet. It stimulates the metabolism, and extra pounds burn out in a short time.
- Cellulose. Products containing a large amount of fiber, such as pasta, flour dishes, cereals from whole grains – should be present in the daily diet of everyone who wants to get better.
- Protein is an important building block. Do not neglect proteins, they should be at least 40% in the diet.
- Metabolic failure. The body is quite simple to confuse by increasing the number of snacks during the day.
- Reducing the intensity of the load in the gym. Lesson time in the gym is reduced to 20 minutes. Running should be replaced by walking, excluding all cardio workouts.
- Reducing dairy products in the diet will slow down the metabolism.
Adhering to simple rules, you can already notice a positive result in a short period of time.
Rules for weight gain in gastritis
Gastrointestinal diseases complicate the task of weight gain, but observing the simple rules of weight gain in gastritis will facilitate this task:
- A competent diet is one of the main parts of success. You should eat at least 1 time in 3 hours, all food should be chewed carefully to facilitate its digestion due to a weakened stomach due to illness.
- Reducing excess fats and carbohydrates, replacing them with additional proteins. It is quite difficult for people with gastritis to digest fats, and their increased consumption can only worsen the condition of the patient.
- Healthy lifestyle. Quitting smoking and taking alcoholic beverages, as well as visiting the gym will improve not only the general condition, but also consolidate the weight.
- Acceptance of additional dietary supplements. In pharmacies, you can find a huge number of special dietary supplements that contribute to weight gain, and also improve the digestive tract.
Sports supplements for fast weight gain
Supplements for weight gain supply the body with calories that will help create a positive energy balance. If you have problems with weight, an additional 1000 calories per day will quickly increase weight. However, it is difficult to choose a really high-quality and suitable drug.
- Amino acids
Amino acids are involved in the construction of muscle mass in the human body. The human body generates most of the amino acid on its own, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have a tonic effect.
Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of fat deposits. The more amino acids are included in the protein chain, the faster and more efficiently gained pounds.
The composition of the gainer, in addition to protein compounds, includes carbohydrate-containing components for faster weight gain. This is a great tool for people who have difficulty gaining weight. The gainer, unlike protein, contributes to the overall growth of mass, and not just muscle tissue.
Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall effect of the product.
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Weight gain pills – what to drink
Weight gain pills are divided into two groups. The first group includes drugs, which contain protein compounds, proteins and various vitamin complexes. This type of drug can be purchased at a pharmacy without a prescription.
Preparations of the first group:
Potassium oratate. Used for rapid weight gain and increased appetite. The composition of the drug includes a complex of vitamins that enhance its effect.
They improve appetite, energize, and also increase the increase in total mass. By observing the correct proportion of the drug, you can increase weight in the shortest possible time.
Oxandrolone. A good tool not only for rapid weight gain, but also as an additive to nutrients for a comprehensive improvement of the body.
It accelerates the increase in muscle mass, strengthens the general condition of the body. Peritol is contraindicated in case of lactose allergy.
The second group of drugs is a mixture of hormones that help increase appetite and maintain body weight. Assigned only in extreme cases, when the total mass is at a critical level. Self-administration of hormone-containing drugs can cause severe side effects.
Preparations of the second group:
- Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large number of side effects.
- Diabeton. Increases the body’s release of insulin. If you follow all the doctor’s instructions, this drug will help you gain weight, and also reduce the risk of unwanted effects from accelerated weight gain.
- Dufaston. It provokes a quick weight gain.
Folk remedies for weight gain
To increase body weight, girls at home can resort to traditional medicine recipes, such as:
- Ashwagandha powder. The powder is obtained from the roots of the plant, which can be purchased at the pharmacy. Need to take 1 tablespoon. warm milk and add to it 2 large tablespoons of ashwagandha powder, then mix with 1 small tablespoons of melted butter, mix well and drink 2 times a day. Accepted within one month.
- Ginger. Ginger helps when a person has appetite problems. It irritates the digestive tract, thereby increasing blood flow and increasing hunger. A cup of ginger tea per day will improve digestion and energize the body for a whole day.
Dandelion root. Although this herb is bitter, it contributes to a significant increase in weight. Dandelion stimulates digestion and enhances hunger. It contains potassium, iron, zinc, vitamins C, D, A and B. Pregnant women can also take it.
Chen Pi (Chinese tea). This is a dried supplement of dried citrus, which causes appetite and stimulates the secretion of gastric juice, helps to gain weight.
You need to boil milk with almonds and dried figs. 1 tablespoon. warm almond milk for a month before dinner will speed up a set of pounds.
Weight Training Exercises
Training in the gym should be based on complex exercises that involve several muscle groups at the same time. These exercises are suitable for rapid weight gain in women. Muscles are denser than fat and, pumping them, it turns out to increase weight faster.
Squats with a barbell . Squatting with a barbell is one of the best exercises for muscle training. To perform this exercise, you need to increase weight by holding the bar of the bar with the back of your shoulder. If necessary, use a gasket for convenience. You need to squat slowly. Having reached the point when the buttocks are parallel to the knees, they return to their original position. Squats will help increase lean muscle mass.
Bench press . This exercise will help you gain weight in your chest area. By lifting weight, lying down, you can not only increase the mass, but also correct the pectoral muscles.
Deadlift . The right solution for weight gain, as well as for the prevention of diseases of the spine. This exercise can be combined with pulling up on the horizontal bar. After a month of hard training, the result is noticeable.
Exercises for the press . It is better to do this type of exercise in the morning. Raising the limbs from a prone position, you can get rid of fat folds, replacing them with elastic muscles in the abdomen.
You can increase body weight either by increasing muscle mass, or by increasing the amount of adipose tissue. Thin girls at home should adhere to the middle ground. Here’s a rule to help you gain weight quickly.
Video on how to gain weight
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