People often want to lose weight, so it seems strange to many, why gain weight. However, it is also unpleasant to be very thin, and it is often dangerous to health, as well as overweight. People who need to increase weight often do not understand how to do this without causing harm to their health. There are special nutrition systems and special exercises that help competently increase only muscle mass, without fat accumulation.
Why do people want to increase their weight?
The reason lies most often not in the aesthetic beauty of the body, but in solving health problems in the body.
The reduced body weight is usually associated with:
- Low immunity;
- Violations of children's and adolescence;
- Disorders of the menstrual cycle in women;
- Reduced bone weight;
- Dry skin and hair cutting;
- Disadvantage of energy.
You need to adhere to a special program, paying special attention to the number of food meals, composition and quality of products. There is no need to increase the calorieness of dishes at the expense of products with a large amount of fat and sugar. On the contrary, you need to eat healthy food filled with useful elements.
Proper nutrition for weight gain
The menu should be diverse and, most importantly, useful. No fast food and fast carbohydrates, they will add weight, but only in the form of unnecessary fat deposits in problem areas.
- Increase consumption in your diet nuts, seeds, cottage cheese, useful oils - olive and coconut. These are calories that are useful, natural sources of fats, so necessary to our body.
- Watch out for the calorie food of everyday use. For rapid weight gain, you need to make the calculation of the challenge per day and stick to this figure.
The amount of calories to add body weight depends on metabolism, gender, age and physical activity. You need to dial more calories per day than spending - which is the opposite of the power scheme when discharged excess weight. This is the total energy consumption per day, the necessary organism for healthy life. Muscular masses are larger, therefore, the calorie consumption is higher than that of women. However, not all. Special trackers will help who can calculate the number of calories of the required per day.
Eat more often, if there is a desire to increase weight. Strive for five meals, turn on dishes with a large protein content and complex carbohydrates, useful fats. Eat small portions, but more often, it will help the digestion and will give ease.
You can add snack before bedtime, because the body is restored after the working day and it also requires additional energy. Suitable protein cocktail or some carbohydrates.
- Useful snacks during the day.
The snacks will help to gain a larger calorie per day. The snacks will fit - seeds and nuts, various vegetables and hummus (chubby paste), yogurt, eggs, whole grain breadheads. Between breakfast and lunch you can eat fruits, doning energy.
The snacks will increase the ability to increase weight with health benefits. But in no case do not eat fast carbohydrates and high-calorie food to the ambulance hand.
Learn more about the rules of nutrition, the principles of formation of a reasonable diet are possible on courses on nutrition.
Proper nutrition for a weight gain for a girl
Girls having a body mass index (BMI) less than 18, 5 are in the risk zone due to weightless weight. Council to girls: consume 500 calories a day more than before. Balanced by feeding, you can score 1 kg per week. Try to eat more products with healthy fats: avocado, olive and flaxseed, nuts and seeds. They should take first place in your diet. Useful fats have a beneficial effect on women's health.
High-protein products that help to increase muscle mass in addition to workouts, you will be very helpful. Eat low-fat meat, fish, eggs, legumes, dairy products. Improve the taste of food, make dishes attractive. Then you will have a healthy appetite and enjoy meals.
Correct weight gain during pregnancy
Many believe that the future mother should eat for two, and some eaten for three and more. Extra weight gain in pregnant women have long become considered the norm, which some mothers cover the increment and laziness. By 9 months, the weight of the child is about 3-4 kg.
Slim woman can recover for 14 kg pregnancy without worrying. For women with lush body, the gain should be no more than 10 kg. It is believed that with the age of women they gain more weight for the pregnancy. Proper healthy weight will help proper nutrition and moderate load: swimming pool, yoga for pregnant women, walks.
Right weight set for a man
The biggest mistake for men with thin physique - energy consumption exceeds power consumption. With regular workouts, you need to eat correctly. If you want to recover, reduce cardiography and add strength training.
Eat high-quality proteins, useful fatty acids (omega-3 and omega-9), complex carbohydrates, vegetables with a large content of starch and cereals.
Important: In an effort to quickly gain weight, do not eat low-calorie products, it is fraught with a deterioration of well-being, increasing cholesterol. Choose products with useful composition and nutritious, which give energy charge. Do not forget to play sports, as it brings an increase in muscle mass, and makes the body volume and relief. Adhere to a healthy lifestyle and physical activity every day.
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How to gain weight?
Our appearance is a set of characteristics by which people create a first impression about us, and often the same features form a persistent perception of us with the eyes of others.
|It can be the subject of pride and admiration in the mirror, and sometimes on the contrary, it is perceived extremely skeptical and with a negative tint. The condition of hair and skin, facial features, body volumes, a total complex and, of course, our weight is an item for self-analysis and striving for excellence.|
It is considered a problem overweight. Often "superfluous" is called every kilogram in the form of bulge or folds. The huge number of nutritionists and their patients are struggling to bring their lush molds to ideal, however, the owners of slender bodies are extremely rarely thought that their weight is insufficient and they need To gain weight .
The concept of the provision of weight is very relative. Nutritionists and psychologists agree that the weight in which he is comfortable is considered normal for a person. Nevertheless, medical science has developed a formula for calculating the ideal weight, and the modern fashion industry, often promoting deliberate Huddobu, only works in contact with these formulas.
Causes of insufficient weight
Before being taken for the normalization of its forms and think about How to gain weight It is necessary to understand the reasons for their constitution. The analysis of the root causes is recommended to be carried out in a conversation with a qualified physician, then the conclusions will be more correct, and the response to them is adequate.
Low weight factors:
- Healthy factor , genetically determined by the body's constitution - if in your family, everything or sometimes even a remote relative is characterized by a bad job, then do not be surprised if you went to it; Conducted by this factor Hudget is almost impossible to overcome;
- Disease manifestation - the person is inclined to lose weight and during influenza, and due to the oncological disease; There is a huge number of diseases reflected at energy consumption, and on her assimilation of food; Their list begins with infectious and parasitic lesions of various location and ends with a disorder of hormonal, digestive, nervous systems;
- psycho-emotional factor - It should be considered separately, although the diseases of the nervous system were mentioned above; Against the background of mental disorders, constant stress or in the case of neron anorexia, it is almost impossible to do without professional assistance, but to eliminate the cause of the missing appetite or disorders in the assimilation of food is extremely necessary;
- Excessive physical exertion - the number of calories consumed must correspond to the amount of energy consumed; If a person feeds a little at what he extends himself to sports, it works hard or actively resting, his body will be distinguished by a fairious fragility that it is necessary to adjust;
- Bad appetite - the lack of desire to ride or habit to consume some food is non-critical to those while your weight is within the normal range; Otherwise, it is recommended to more responsibly and consciously approach the size of the portions.
Why should we gain weight?
In recent decades, it is customary to treat full and pretty fat people. They are pursued by oblique glances, but their discomfort is not limited. Doctors stubbornly say - excess weight harms health. This is an extra load on the heart and kidneys. This agitates the spine. This destroys normal metabolism and is fraught with endocrine disorders. It does not contribute to longevity and conduct an active lifestyle.
Insufficient weight is perceived by society much more moderately and neutrally than extra. Moreover, thin today in fashion. Young people extend themselves to diets in fear of superfluous kilograms, but does not make aware that he does not add health. The secret of a healthy diet and good physical form is to regulate. Doctors are extremely skeptical about the insufficient weight of their patients and call gain weight . People seeking a fairy hoodoo, reported that potential harm that they are able to apply:
- Osteoporosis is a disease that manifests the fragility of bone tissue, which is due to its insufficient development in people whose low weight does not have sufficient burden on the bone;
- Weakening of immunity - due to the insufficient amount of nutrients and vitamins;
- hair loss and nail fragility - hair and nails are largely consisting of keratin rich in various microelements (copper, iron, manganese, chrome, zinc) and vitamins (A, B, R, C, T), and if some of these substances do not get, then it leads to their weakness;
- Hormonal failures - due to the shortage of genital hormones. Scientists have proven that people with weight deficit more than others are at the attacks of depression.
What principles follow to gain weight?
Chief Principle Weight normalization is the balance of consumed and consumed energy. Persons leading an active lifestyle, it is necessary per day more calories than home to homes or mental workers. A growing body, that is, in adolescence or pregnant women, it is necessary for more nutrients than old men. However, the latter are more susceptible to any negative effects, with age, the function of flavor and olfactory receptors is dull, but their nutrition should not be depleted.
Second principle In tactics in order to To gain weight It is the consumption of food rich in nutrients. It is necessary to understand that not every dish is the source of useful and nutrients. For example, fast food or confectionery - they quickly quench hunger, but they contain a minimum of proteins rich, for example, a portion of beans or the fruit of avocado.
Steps towards low weight to normal:
- Measure the number of calories consumed and consumed - per day, a person with insufficient weight is necessary from 3000 calories at moderate physical exertion; In addition, there are a lot of formulas to determine individual needs:
- For young women who do not engage in severe physical labor, the norm is about 2800 kcal per day, for men - 3300 kcal per day;
- For women performing severe physical exertion, the daily calorie rate can reach 3500, for men - up to 4500;
- An increased amount of calories per day is required pregnant (up to 3200) and nursing breasted women (3500);
- In the elderly and with a sedentary way of life, women are enough 2100 kcal, and men - 2500;
- Balanced nutrition subject to individual rules:
- consume food in moderate quantity, do not overeat;
- fill the proportions of carbohydrates, proteins and fats as 3: 2: 1;
- diversify the diet is the prevention of overeating, and a full-fledged source of vitamins and microelements;
- consume food more often, but smaller portions, for example, in five receptions per day;
- focus on vegetables and fruits, as they contain fiber and dietary fiber;
- limit the amount of oily, sweet and flour, alcohol is albeit caloric, but does not saturate the body with useful substances;
- From the vegetable so necessary organisms of oils, it is necessary to give preference not to the thermal processing, that is, to fill with them for example, fresh salads;
- limit salt consumption and refined sugar;
- The number of simple non-carbonated water consumed per day should reach 2 liters.
- The number and size of servings deserve separate attention - again, with the aim of increasing calories, it is important to either increase the calorie content of the dishes, or a portion of loved ones - this will allow To gain weight ; If you are not used to eat a lot, then increase the number of food meals, and do not forget between them about snacks; If you prefer to eat strictly three times a day, then increase the size of the portions;
What products to consume to gain weight?
This is, first of all, high-caloric protein products. Usually among them:
- Cereals and cereals
- High starch garnish - potatoes, corn grains, rice, pasta,
- High fatty dairy products
- Radish broths
- Red meat, bird,
- Sub-products - liver, hearts,
- Fish and seafood
- Nuts, seeds, dried fruits,
- Olives and avocado,
- Spices and herbs - to stimulate appetite,
- Souces based on olive oil, cheese, butter.
An example of a power menu in order to gain weight
oatmeal on milk, with adding honey, raisins, nuts,
Sandwich with cheese and butter,
coffee with milk
dairy porridge made of millet cereals,
White bread with butter,
Cocoa welded on milk
High fatty cottage cheese and fruit
tea with milk or cappuccino
Meat meatballs and pasta,
Ham sandwich or boiled sliced meat, with butter
Flakes with milk or oatmeal, dried fruits
soup on meat broth
boiled potatoes with butter,
vegetable salad with sour cream
Meat welded borsch with sour cream,
Bits and pasta with cheese,
pea soup with smoked
Salad with sour cream
Cake or Cookies with tea
Milk with cookies
Vegetable salad, seasoned with sunflower or olive oil and grated cheese
Fruit salad, refilled sweet sour cream or yogurt
buckwheat with milk and sugar fruit or dried fruits, white bread with butter,
tea with sugar
Omelet with cheese, ham and tomatoes,
milk with honey
rice with vegetables,
sandwich with butter,
Food additives for weight gain
In trying to gain extra weight or increasing muscle mass. Thicken people hurry to try to try special nutritional supplements. Do not get involved and abuse, do not recommend physicians. The problem is that in many such products contain ingredients that may be harmful to health. If a simple increase in the daily calorie is not helped to gain weight, it is better to consult with a doctor or a nutritionist before taking protein mixtures or nutritional supplements.
Popular food additives for a weight gain today are:
- Heiner - the way to replace a full meal, but the abuse does not bring to the good; There are several varieties that differ in the core;
- Whey Protein - Method of increasing muscle mass; produced from high-class cow's milk, contains little fat, lactose and cholesterol, a source of amino acids;
- L-carnitine - the amino acid, the relative of the vitamins of the group B, which has an anabolic, antihypoxic and anti-rapid effect, and also stimulates the regenerative activity of tissues, improves appetite and activates the fat exchange;
- Nitri Oxide (oxide ozota) - a way to fully absorb all nutrients entering the body; Expanding blood cells, which, in turn, spread nutrients throughout the body.
Reception of food additives to gain weight, it is certainly necessary to combine with physical exercises. And the choice of the drug, and the set of exercises must be coordinated with the professionals in these issues, and not rely on your own knowledge and intuition. Abuse drugs, non-compliance of loads and needs their incorrect execution will not bring the desired result. It is necessary to give preference to exercises with dumbbells, which contribute to an increase in muscle mass, and hence the weight; We will not be able to perform exercises on endurance.
Tips for a set of muscular mass! 9 Stunning Soviets
Tired of everyone calling you a "dying" guy or a girl? Then time to try 9 muscle outflows that we offer you below.
9 stunning ways to increase muscle mass naturally.
Today I want to share with you several advice on how to gain weight qualitatively. I remind you that these advice are really for skinny guys and girls who are talking about "Some skin yes bone." I perfectly understand your condition and know what you feel when eat all the time, but you can not dial even a few grams. I was in your place and know the feeling when people begin to envy what you can eat everything you want and not to gain weight. Many do not understand that for those who are a kind of curse, rather than an advantage.
I despise those people who say "We tried everything, but nothing works." This biggest lie you should immediately stop talking to yourself and other people. Yes, indeed, perhaps you tried a lot, but if nothing happened, it means that you chose the wrong direction and the way to achieve the goal. Here are 9 tips to help you begin to gain weight in the shortest time. I personally used these tips and can give a guarantee for their work.
Tip 1. Training lasting less than an hour
You must use this rule as part of the program you perform during the workout. That is, you need to construct your program in such a way that it does not occupy you for more than an hour. Focus on the intensity of training more than above its duration. Remember the marathonteers, a visual example of the fact that the speed and activities of the marathonuts are not the best way to build muscle mass. Also emphasize the time you pay for rest throughout the workout. Allow yourself a vacation after approaches - no more than one minute, which you can use to share news or just chat with friends on fitness club.
Tip 2. To form food habits
In order to gain weight, you just need to develop certain rules in your nutrition. The first thing you should understand that you need to eat on time, and not late and passes some food intake. You must understand that your body is programmed with genetic predisposition to rapid metabolism, which splits and burns fats at high speed. Focus on 5-6 dense meals with an interval of 2-3 hours, with this system your body will constantly get calories and macroelements that will contribute to the growth of muscle mass.
Tip 3. Stop rely on additives
I was in your "skull," and I can't count how many times I became a victim of the food additive industry. You must understand that additives need to be perceived exactly as they position themselves - additives. Do not think that sitting at home, taking them you, achieve any results and, training in the hall. Success is not guaranteed to you and when they are taken. Single additives that I recommend are protein powder and possibly training drinks from the Gatorade series after training
Tip 4 Learn to relax.
Learn to relax a little more and try to limit activity outside the gym, as far as possible.
Tip 5. Understanding the definition - excess calories.
This is another thing that I'm already tired of listening to - "no matter what I do or what I eat, I can not gain weight." I heard this countless times and I can confidently say that you are wrong. No, what you are talking about this is done normally, since I said about it too, until I realized the truth. Most people think they eat a lot you probably think so too. But no matter what you eat, if you do not gain weight, you do not eat enough. Therefore, you must reconsider your diet, as well as focus on more high-calorie products. And if you do not gain weight, then, of course, there is more. In addition, changing the diet and the introduction of the correct habits to its body, its composition will change, respectively, he will need more forces to cope with "stress". Of course, your body does not want to change, and it does not care what you want to gain weight. You will have to face the fact that you will force your body to follow your principles and of course you cannot avoid discomfort. But this is just a matter of habit.
Tip 6. Focus on the result.
As mentioned above, your training should be in a duration really less than an hour, but the main principle of such training is that you make sure that you are progressing from training to training. And the training itself should be directed precisely for performance. It is so simple, but, unfortunately, many people are trained for years and do not see the result. They try to perform as much as possible, stretching one workout up to 2 hours. As a result, the opposite result is obtained. If you want a lot of tight a lot of persecutor over time, persecutor for the quality of the exercises performed. You can experiment with increasing weight within your program, but do not focus on the experiment with the number of repetitions.
Tip 7. Changing the repetition range every 3-4 weeks.
If you do not see big success or progress, try changing the repetition range every 3-4 weeks to avoid stability to which the body is very quickly getting used. Changing the repetition range can help your body adapt to new stresses on the body that will meet you on the way to the cherished weight of the weight in the form of muscle form.
Tip 8. Swedish Table Council.
Remember that you are a skinny guy or a girl and lean on the food in large quantities every day - dangerous. But try to do it at least once a week. Try to lean on food in large quantities and with a huge appetite after a difficult and intense training, it is this way that contributes to a large number of calories to enter the muscular structure and lead to a weight set in the right places. Do not go from extreme to extreme, but once a week, train your body on the announcement of more food than you are used to and soon you will see that your appetite increases noticeably.
Tip 9. Consider Gainer.
Gainer (protein-carbohydrate mixture) is a high-quality preparation for a set of dry muscle mass and the growth of power indicators. Does not contain aspartam. I know that I criticized the food additive industry earlier, but the truth is that you are really physically able to eat a huge amount of solid food (which is certainly the best option). Therefore, I suggest you consider Mass Gainer.
Instead of using rice, vegetables, chicken you can replace these products on the heiner. But make sure that three main meals are normal solid quality products, and you can use a heiner as an additional meal. It is even better to prepare your own fruit cocktail with the addition of protein powder. Thus, if you begin to apply these theoretical tips in practice, then in a short time you will guide the result. Your weight will grow immediately!
I also recommend you to see the videos on this topic.
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Company Megapit.kz. Wishes you success, health and prosperity!
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For people who are desperately fighting for each kilogram, many look with obvious surprise. Can you really want to ramp when everything around is only and thinking about weight loss? In fact, the body weight deficit can become an equally serious problem than excessive completeness or obesity. He carries a hidden or already obvious threat to life and health.
Nutritionists and nutrition consultants know perfectly well as it is not easy to persuade the client to recover a little, and how difficult it is to gain weight in the conditions of the usual diet and the lack of due motivation. Today, experts from the school of nutritionists of Lara Serebryanskaya Lara Lara will tell about why there is a shortage of body weight, and what the eating should be to get rid of the thin ...
Where does the body mass deficiency come from
This problem may have several different reasons or a combination thereof. So, the weightless weight is most often found at:
- insufficient nutrition when its calorieness is lower than the basic needs of the body (small portions, only low-calorie products, rare meals, for example, only 2 times a day);
- the poor absorption of nutrients with the body (most often a consequence of certain metabolic problems and diseases);
- the absence of a healthy appetite (the reduced reaction of the center of hunger, lack of hormones responsible for the desire is there is an advanced or painful state);
- Food Behavior Disorders (RPP), for example, with anorexia, orthorustration, electoral disorders;
- hormonal disorders;
- long starvation and frequent unloading days;
- Serious diseases.
Before appointing examination and analyzes to the customer, just talk to him about its nutrition. Find out what he usually eats, at what time and how often. You can ask him to keep a diary of food and physical activity during the week to see the whole picture.
If a person complains about a bad appetite, then try to understand what it is called: intentional nutritional restriction or possible health problems. This is especially important when there is a shortage of body weight in children or a teenager who are often not recognized that they don't want to eat at all, and can hide the real volumes of their diet.
In cases where the client is simply undernourished and, subject to the absence of HPP or other mental disorders, to achieve weight gains most often, simply by creating a daily variety of calories. It will work with people who have no serious abnormalities in health, originally called Huddobu.
However, it is possible that you are dealing with Vegans, rawls and other admirers of a restrictive diet, as well as with clients who have primary symptoms of food behavior disorders. Working with them will be long and multifaceted.
Vegetarians will have to develop a rather high-calorie diet, taking into account their food preferences and principles, but the Correction of the RPP will by and large under the plane of psychotherapy.
There is another interesting category of customers - professional athletes and dancers, such as gymnasts, ballerinas, which are forbidden to gain weight above a certain norm. Long strict nutritional restrictions and exhaustive workouts lead to the fact that the human weight becomes noticeably lower than adequate indicators.
The athletes also often have to attract psychologists, as their food behavior can be based on intentional restrictions in nutrition. If you do not intervene in time, this position in the future leads to the development of anorexia or bulimia.
How to understand that a person has a body mass deficiency
Here you can use the usual assessment of the body mass index (BMI). For its calculation, the following formula applies:
BMI = weight (kg) / (growth in meters) ²
Thus, if the growth of the girl is 175 cm, and the weight is 55 kg, then its BMI will be 55 / (1.75 × 1.75) = 18.3. Note that for women, the lack of weight is stated if BMI is less than 19, for men - if BMI below 20.
To assess the weight of children, the body mass index is not used, it is necessary to apply special central tables in which the analysis is carried out depending on the floor and age of the child. However, consider that all children are different, each has its own complexity and physiology.
Therefore, when checking weight norms, pay attention to the growth of the child. In some cases, the conditional deficit of body weight in children is only associated with the fact that their growth does not reach the age standards. If the child is lower than it should be in his years, it became, and its weight will also not correspond to age standards.
In this case, it is necessary to relate the parameters of growth and weight. If the ratio does not deviate from the norm (even let it be on the lower border), then there is no reason to state the body mass deficit in the child.
Body mass deficiency in normal nutrition
It also happens that the categories of the client is rather a calorie, he has no problems with appetite and disorders of food behavior, but at the same time its weight is lower than the norm. Then you should look for the cause in a state of health.
Here is a list of diseases that can potentially lead to body weight deficiency:
- hyperthyroidism and other problems in the production of thyroid hormones;
- Sugar diabetes of second type (in some cases, instead of a weight gain, it leads to its rapid decrease);
- strong stress and long-term depression when the nervous system is oppressed;
- long-term infectious and inflammatory diseases;
- celiac disease (gluten enteropathy or sharp gluten intolerance);
- oncological diseases;
- chronic intestinal infections;
- Diseases of the gastrointestinal organs, including the insufficient enzymatic activity of the pancreas and non-breaking food;
- Helmintosis (simply speaking, worms).
However, without appropriate analyzes and surveys, to say exactly what could cause weight loss and appetite is impossible. Therefore, advise your customers to pass the following:
- Ultrasound of the thyroid gland and consultation at the endocrinologist.
- Ultrasound of the abdominal cavity and consultation at the gastroenterologist.
- Fluorography or lung x-ray and consultation with a family doctor or a phthisiatra.
- Suppose a common and biochemical blood test, as well as blood on hormones of the thyroid gland, tolerability of gluten, on worms.
- Make a monacker.
- Caprogram and analysis of intestinal dysbiosis.
- Electroencephalogram and advice from a neurologist.
- Consultation with a psychologist or psychiatrist.
When identifying certain diseases, the client will have to proceed to their treatment. Otherwise, without removing the reason for the reduction of body weight, to dial additional kilograms can be quite difficult. And, nevertheless, people with a shortage of weight need to be corrected in any case.
Body mass deficiency: consequences
Low weight is also dangerous to health, like obesity. Here is just a small list of what a person expects if it does not normalize the body weight in time:
- hypovitaminosis due to a sharp lack of nutrients and nutrients;
- reduction of general immunity and the associated tendency to infectious diseases with severe course and complications;
- difficulties in treating diseases due to the weakness of the body and the lack of energy resources for the work of the immune system and restoration processes;
- the omission of internal organs due to the shortage of fat and muscular body weight;
- violation of the menstrual cycle in women and the development of infertility in both sexes;
- Serious violations of the hormonal background with all the ensuing consequences;
- prolonged depression, up to the appearance of suicidal thoughts;
- dizziness, weakness, loss of consciousness, hypotension (reduced blood pressure);
- the lack of forces on movement, which will lead to a completely lying lifestyle;
- neurological and mental disorders, including paralysis of the limbs, convulsions, coma;
- Extreme shape of dystrophy with possible fatal outcome.
After such a list it becomes clear why you need to quickly get rid of the body weight deficit. Do it better with the help of a proper balanced diet.
Nutrition with body mass deficiency
The first thing that the nutritionist should make is to calculate the daily demand in calories (SEC), based on perfect weight for a particular client. It is possible to calculate SEC and for real weight, given the basic metabolism, physical activity, gender and age age, but then it is necessary to add another 15-20% or 300-500 kcal to the resulting value.
A small diet hypercage will allow the client to gain weight smoothly and safely for health. With a strong shortage of mass, you can increase the daily calirage at 700-1000 kcal. After the normalization of the body weight should be moved to the power, which corresponds to the value of the SEC.
For the correct set of mass emphasis in nutrition will have to be made on proteins. For a day, the client needs to be used by 1.5-2 g of protein on every kilogram of perfect weight. Due to the sufficient use of proteins, in combination with adequate physical exertion, its mass will increase not only by fat, but also due to muscles.
You can get high-quality protein from low-fat meat, birds, fish, seafood, eggs, dairy and dairy products, cheeses, legumes, nuts. As an additional source of proteins, the whey isolate is tamed.
From carbohydrate food it is necessary to give preference to complex carbohydrates: whole grain porridge, macaronam and bread, vegetables and fruits. They will give a better weight gain and will not lead to sharp jumps of blood glucose levels, as it occurs when using simple carbohydrates.
The view is that thin people need to eat more fatty foods - erroneously. It is important to comply with the correct balance between saturated and useful fats so that the client does not increase the level of poor cholesterol in the blood.
In addition, it will be useful to add high-quality vitamin and mineral complexes, polyunsaturated fatty acids omega-3, lecithin.
And, of course, you should not try to increase the weight at the expense of beer yeast - this is the remnants of the past, which did not meet themselves on the safety and rationality of the application.
The main rate should be made on the correct balanced ration, and not only on calories. Otherwise, the weight will increase only due to fat savings, and this will not give the beauty of the figure and, for sure, will cause problems with well-being and health.
As for food habits, then it is necessary to adhere to the following principles:
- Practice fractional food is 5-6 times a day (3 main meals and 2 snacks) - this will allow the desired calorie content of the ration without overloads for the pancreas.
- There are from large deep plates, in which even weighty portions will seem insignificant.
- Drink plenty of peeled non-carbonated water (30-40 ml per kg of body weight), but not before and not in time.
- Gradually increase the caloric content of the nutrition and the size of the portions so as not to cause problems with the gastrointestinal bodies.
- To stimulate appetite and better muscle growth, apply nutritional supplements with left-cornitin.
Also, do not forget about exercise. They help muscle growth and the right weight gain. Advise the client to make an emphasis not on Cardio training, but on the power training. Moreover, sport improves appetite, especially, this applies to swimming, after which he almost always want to eat.
However, be prepared for the fact that the client does not have motivation to increase their weight. Such a problem is typically characteristic of people with RPP, professional athletes, vegans and raw foods, in cases with a protracted depression or with strong stress.
In the following materials, we will definitely tell you how to deal with such clients, and that you need to make a nutritionist so that a person wants to recover.
If you do not want to wait, you can already choose the online course at the School of National Studies of the Academy of Wellness Consulting and close all available spaces in your knowledge. Pay attention to the course "Disorder of Food Behavior" - in it in detail the mechanism of weight loss during the RPP and are given valuable recommendations on psychotherapy of such customers. Today you have and achieve the desired results!
It is very important for us to know your opinion on the account just read the topic. Be sure to share with us in the comments, did you have customers with a mass deficit of the body, and how did you learn them?
Also do not forget to put a fog for our efforts in writing the material. We are valuable every one heart. The more we have them, the joy we write new articles.
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If you want to gain weight, you can only envy! At least, so consider those who fully even because of one eaten candy. Nevertheless, people who dream to fix the figure and make it more rounded, not so little. "Fail" the missing kilograms them is much more complicated than to reset the weight.
Common power adjustments will make the weight gain process rapid and efficient, and its results are harmonious and beautiful. What is to do?
Determine the causes of thin
Sleepiness or thinness can be painful. If you have always been in the body, and then we lose sharply, you need to consult a doctor. The survey will show if there is a painful component of the rapid weight loss. In some cases, weight loss can be associated with 1 type diabetes, the appearance of malignant neoplasms, experienced stress or depression or the presence of parasites in the body.
If health status does not cause questions, the cause of the hush of the body can be the cause of the hush. With a shortage of weight, fat and muscle mass often faces asthenics. People of this type of physique have thin bones and the minimum amount of muscle mass.
You can find out, you belong to this type, you can measure the wrist circumference. If the value is less than 15 cm for women, and 18 cm for men, you can safely ran out to the asthenic type of physique.
Another reason to thin is often good metabolism. And it is rather plus than minus. Whatever it was, and with age, the metabolism slows down, so harmony will not always be your "disadvantage".
Elena Calen, nutritionist, expert in weight loss psychology, certified coach
Today it is fashionable to lead a healthy lifestyle and have a beautiful body. Millions are busy with a decline in their weight. However, there is another category of people who dream weight gain. Not slim, but the bad person causes the thought of a painful state.
The roots of the thinness can indeed be a disease, therefore a person who wants to gain weight is worth making a complete medical examination and test the work of the gastrointestinal organs, hormonal background, the presence of parasites, pass tests to oncomarkers.
It is also necessary to remember that constant stressful situations, improper nutrition and the absence of a healthy lifestyle can lead to thin. Some people work so much that they just fall in the evening from fatigue, forgetting about food.
Build the right power plan
To lose weight, you need to create a calorie deficit. Consequently, to recover - to form an excess.
An important remark is to lean on unhealthy high-calorie food, for example, on Fast Food - the idea is frankly bad. Such food will not only harm the health (provoking serious illness) but also please you on it not harmoniously with all body, but locally in "fat traps" (shoulders, hips, belly, buttocks). In addition, abundant use of unhealthy food often leads to problems with the gastrointestinal tract, the exacerbation of chronic diseases. Therefore, the main rule of the weight gain is to choose healthy foods.
The main rule of the weight gain is to choose healthy products.
The power chart should be fractional - 5-6 small meals per day, or 3 main meals and two snacks. At the same time, the last meal must take place no later than 1.5-2 hours before sleep.
Pay attention to the drinking mode. On a day you need to drink 30-40 ml of water per 1 kg of body weight. Since all processes in the body, including the extension of muscle and fat mass, occurs with a sufficient amount of water in the body.
Did you know?
On average, a man should eat for 2000-3000 kcal per day, and a woman at 1600-2400 kcal - depending on the lifestyle, working conditions and the level of physical activity. To gain weight, the daily caloric content should be increased by 400-500 kcal.
10 useful products that are guaranteed to help recover
Nutritious smoothies and cocktails
Sweet drinks with fruits and berries are not only tasty, but also useful for health. Using them as a snack or in addition to the main meal, you will enjoy the desired weight set. The whole thing in the number of cocktails!
Prepare a chocolate cocktail with a banana!
Connect 1 banana in a blender, 1 cup of milk, 15 g of chocolate and 1 tbsp. l. Peanut butter. Take up to a homogeneous consistency and cool.
Try caramel apple cocktail
Try caramel apple cocktail! Connect 1 chopped apple, a glass of natural yogurt, 1 tbsp. l. Caramel syrup, sweat to homogeneous mass. Before feeding, add whipped cream to taste.
Nuts: walnuts, almonds, cashews
Nuts are the perfect choice for those who dream a little round. This source of useful fats - omega 3 and omega-6, which strengthen the immune system, are effective as prevention of cancer, help get rid of depression and reduce emotional stress. In general, consuming nuts regularly, you will feel better, but look beautiful.
If the rice porridge seems to you boring, try to cook it differently! The secret of dishes in taste additives. Boldly complement rice with berries and dried fruits, eat it together with proteins - slices of fish and meat, combine with refills - tomato, mushroom, from seafood. Do not forget also about nutritious dishes as sushi and pilaf. Complete vegetables with meatballs or try fish cutlets with rice.
All types of vegetable oil and natural creamy will complement the taste of cooked dishes and help to recover. Nutritionists rank them to high-calorie products, but from this - no less useful. In the tablespoon of oil approximately 90-100 kcal.
The fatter meat, the better for who seeks to gain weight. But fatty pieces are potentially harmful to health, especially if there is a history of gastrointestinal disease. Great way out - red meat. This is a valuable source of protein and an affordable product for muscle buildup. It has two important substances - creatine and leucine, they stimulate the synthesis of protein and the growth of muscle tissue, and therefore help harmoniously recover.
Salmon and fat fish
They are included in a limited number of fatty products that are good for health. Including due to the high content of protein and omega-3 fatty acids.
The portion of cottage cheese is an excellent start of the day and preparation for active training. Protein products are important part of the menu of professional athletes. In addition to the fact that they strengthen the bones and fill with calcium deficit, proteins contribute to the growth of muscle mass. Cottage cheese with dried fruits and nuts to bring even more body benefits.
On a note!
With regular power load, the figure acquires a beautiful relief, the body weight rises. But the cardionaries wishing to recover "contraindicated" - they actively burn fats.
Starchy vegetables, including potatoes, enrich the body with fiber and rapid carbohydrates. This means that after such lunch you will be full of energy, workability will increase. Best potatoes are in the form of mashed potatoes, bake or plant slices. In addition to prepare proteins (fish, meat) or make salads from fresh greenery and vegetables.
Fruits and berries
The season of berries and fruits - excellent time, both for a weight gain and weight loss. Fresh crispy and juicy fruits perfectly replace candy and cakes, enrich the organism by fiber. Those who are committed to harmony, nutritionists advise to use fruits and berries in the first half of the day so that the body will have time to "work out" - that is, to spend the resulting energy.
Well, those who want to recover, the fruit will become an excellent version of the snack in the afternoon. Choose the most calories - bananas, grapes, peaches, apricots.
Eggs for breakfast and one more as a snack. Those who seek to recover, nutritionists advise to eat up to 3 eggs. Scientists have long proved that there is no connection between this product and the increase in the "bad" cholesterol in the body. But the fact that the eggs combine high-quality protein and healthy fats - proven fact.
Anna Ivashkevich, Nutricist, Clinical Psychologist-nutritionist
- How to harmoniously recover?
An important question that immediately gets up here - how do you want to recover: muscles or fat? And so, and so the weight will be gaining, it is important in what proportion. Do not think that for a set you need to eat everything. You certainly increase the weight, but your body shape can not be at all what you want to see it.
As with a decrease in weight, the number of calorieness of the day is important when set. It is not worth raising the caloric content of the day at once on a lot, calculate your standard of main metabolism, including training, and increase calorie by 10-20%. It would be enough. That is, your standard is 2000 calories, it means it is necessary to add 200-400 calories (200 for those who quickly gaining weight, and 400 who are with difficulty). In the diet should be present proteins, fats and carbohydrates.
- Proteins - 1.5-2.5 (3g).
- Fats - 1.5 (3g).
- Carbohydrates - 2.5 (6g).
The diet is about 4 or 6 meals, as it is more convenient. It is better not to overeat for the night so as not to cause problems with sleep and jumps of sugar. Better is the last, dense food intake for 2-1.5 hours before sleep.
Be sure to drink water. Products do not differ from those that people eat at low weight or maintain it. In the diet should be meat, bird, fish, seafood, whole cereals, coarse bread, vegetables, fruits, vegetable oils, dairy products, eggs. Gain weight by baking, sweets, fast food, etc. In large volumes and several times a day, it will not be only harmful to health and constant problems with the gastrointestinal tract. In all important measure!
Elena Calen, nutritionist, expert in weight loss psychology, certified coach
To recover, you need to eat calories more than spend. However, you should not try to gain weight quickly and argue with fast food and sweets. Just as when weighing weight, the body needs to get used to the new volume of food intake, prepare the gastrointestinal tract and organs responsible for the production of hormones. And the overeating can lead to what only one fat will be gained, an excessive load on the heart, the pancreas, the gastrointestinal organs is possible.
Feeding it is fractionally every 2-3 hours. The diet must include products containing protein. Also worth abide by the balance of BPU, do not abuse fast carbohydrates.
In order for the body to recover and remains in a tone, do the charge or make a stretch. One of the reasons for an unintentional weight loss may be poor digestibility of nutrients. In this case, it is necessary to clean the intestine and settle it with useful lactate and bifidobacteria. Be sure to drink a complex of high-quality vitamins.
Caring and love, day Mode, Own time planning, Food with high-quality and useful products, revising its perception and reactions to stressful situations will help you keep your health and beauty of your body for a long time.
Vadim Guliyev, fitness trainer
Modern society imposes on us ideals of beauty, and although now the motion of the bodypositive is actively developing, the majority still dreams dreams to look like repened "Barbie dolls". Over those who need to recover, poisonously laughed, they say, rejoice that there is no extra. Behind the scenes remain too fast metabolism, fatigue, undeveloped muscles, sleep disorder. Now I am talking about people who are uncomfortable in his own weight, they cannot lead a full life.
So, one of my friend, having problems with the stomach, with a height of 170 cm weighs 43 kilograms and for 5 years it is unsuccessful trying to gain weight to have a chance to give birth to a child. This problem is not contrived, and the most real one. What to do?
First, it is worth visiting a nutrient doctor and get a comprehensive body examination. Excessive thinness may be the cause of metabolic disorders, diabetes or even cancer. You can tying weight, consuming more calories daily than spend. I do not recommend throwing on fatty food and fast food. A similar diet will definitely affect the state of the skin, nails, hair, the work of the stomach and well-being. Stop on legumes, dairy products, all types of meat, porridge. Start add protein and protein cocktails to daily nutrition. Add olive and vegetable oil into food, eat nuts and dried fruits. Thus, you increase the calorie content of your diet, without having hurting health.
Do not like to run and ride a bike? And do not: so the weight will only lose. How do you have an idea to do strength training? Large "Iron" in the hall and gradually increasing the load, you stimulate the growth of muscle tissue and increase weight.
Almost all newcomers in the gym are asked: how to quickly pump muscles? Explain how. The main thing is to clearly follow the plan: do not miss training, monitor the mode and nutrition, to systematically follow the recommendations of the coach.
In our club, the personal coach services are always available, which will save from the injury and will follow the technique of exercise.
You will be able to work with a larger load and quickly gain muscle mass and weight, even if you have an asthenic physique from nature. We offer proven ways to increase dry muscle mass - it is more complicated than simply gaining weight due to a fat layer, but much more efficient for further growth.
How to pump muscles in a short time
1. Frequent and Caloric Food
To increase the mass of the muscles - it is impossible to allow starvation. Power must be regular and frequent, the maximum interval is 3 hours. Breakfast is required, with it can be liquid, for example, in the form of a cocktail.
When you miss the meal, the body is intensified in the body, the effect of cortisol, which destroys the muscle tissue and reduces all efforts in the hall. In parallel, it is necessary to build up the total daily calorie content. For a set of muscle mass, most bodybuilders recommend getting at least 40 kilocalories per kilogram of weight.
The main principle is to consume calories more than spending. If you have so far received 25 kilocalories by 1 kilogram, start gradually to improve this level. For example, if you weigh 80 kilograms and get 2,000 kilocalorium per day, it is necessary to systematically increase calorie every week for 200-400 kilocalories, until it reaches 3200.
2. Gradual changes
Slow movement to the target is better fast. On any stress or sharp change, the body meets compensatory reactions that can not be reduced to all efforts. It takes time to go to a new power style, increase calorie or change the workout mode. To achieve success, act gradually. Continuous progress, even slow, sooner or later will lead to the goal.
You dial or throw weight - avoid "shock therapy". Take advantage of special programs for beginners - the diet, optimal loads and restoration recommendations are described in them. Avoid sharp "swings" in nutrition. If you feel that instead of muscles, a fat layer grows, change the quality, and not the amount of food.
This condition is one of the main to build weight due to muscle mass. With a diary of food, you get a powerful tool for motivation and self-control. You need to record everything without exception. Comparing the dynamics of mass, estimating its quality, thickness of the fat layer, you can immediately adjust the diet. When a grease layer appears, the daily calorie content should be reduced by 100-200 kcal.
4. Do not train in place of hunger
Sport hungry - inefficient. The optimal option is slow carbohydrates in two hours before training. If there is no time, they can be replaced by a heiner and protein. When there is not enough energy in the body, in a state of stress, he takes it from the muscles. As a result, the volume of muscle tissue after exhausting only decreases, and this is not our goal.
5. Dose the cardionage
Too large cardionage burns fat, but at the same time he holds back the growth of muscle mass. Since it is impossible to quickly gain a mass without increasing caloric content, then it is necessary to monitor the balance of the cardion and income calories. The optimal load is 15-20 minutes of running, jumps on the rope or aerobics.
It is not necessary to completely refuse cardiotrans - in moderate quantities they prevent obesity, accelerate metabolic processes and stimulate appetite. Three moderate cardiotransice will strengthen the heart muscle per week, the flow of oxygen and nutrients will improve, increase the total tone and recovery rate.
6. Quality of calories
Choose products that are saturated with protein and slow carbohydrates, with a minimum amount of fats and sugar. Buckwheat porridge with chicken or fish is preferable than a huge amount of calories from sweet, bold dishes.
In the list of useful products: vegetables, eggs, turkey meat, chicken, beef, fish, cottage cheese, buckwheat and oatmeal, nuts. Potato mashed potatoes, rice, dried fruits, steaks definitely advantageous in quality calorie than white bread or carrot salad. It is worth abandoning food that create the effect of false satiety: popcorn, bran, low-calorie soups, bread.
7. Volume of serving and liquid calories
If your goal is at the current stage - pumping, increase the usual portion of twice. This rule concerns and used protein cocktails, if you prefer them to "solid" food. Such cocktails are prepared with milk, cottage cheese, banana, oatmeal and honey. Add calories ingredients that can be used in liquid form, into a cocktail: for example, food coconut or nut butter, milk powder, fruit, yogurt.
Adjust the volume of portions depending on the results - the normal increase in muscle mass should be 3 kg per month. Faster growth suggests that the fat layer increases at the same time.
8. Scope of dishes
Psychological reception, well-known nutritionists. Only in our case, home dishes should be more. Try to feel your body, its ability at the moment to digest a large volume. You can crush food, for example, after some time, eat the second part of the portion.
9. Heiners after training
In all programs, proteins and amino acids are mentioned with recommendations for a set of muscle mass. Correctly drink a cocktail from the heiners after each workout - within 30 minutes after the load in the hall. In addition to proteins, they contain carbohydrates, accelerate the restoration and do not give the body to compensate for energy consumption at the expense of their own muscles.
10. Sleep and rest
The body needs to be possible to recover. If you are from the nature of the ectomorph, then your body needs more rest - sleep, autotraining, if anxiety increases, a small day rest with a duration of 20-30 minutes. With active workouts, sleep at least 8-9 hours. During sleep, 80% of the daily amount of growth hormone is produced.
11. Choose the basic exercises
Strive for great purposes, your task is to work out the whole body, build muscles to work with it and improve it locally. Therefore, in the foreground - basic exercises. A set of muscle mass happens faster, and the result is more stable than when performing local exercises for the press or back.
Types of exercise
All exercises are divided into two main groups:
- Multi-stage. With barbell, dumbbells, own mass.
- Insulating. On simulators and blocks.
With the help of basic exercises, you form the basis for the growth of muscle mass, and then exhaust the embossed parts. But immediately engage on the simulators, without typing at first the sufficient volume of muscle mass is inefficient. It is important to lay the foundation, form a proportional muscular corset, and then work out separate muscles for a beautiful relief.
Multiculating exercises involve several joints and a large amount of muscles. They help increase the main development rate - the weight that the athlete is able to raise. When working with several muscle groups in the body, growth processes are sharply stimulated. The animals are more effective than the exercises on triceps, the milling thrust and squats are better than the fanatical pumping of legs or back on the simulators.
Advantages of basic exercises for men:
- Complex development of the entire muscle massif.
- Calorie consumption is greater than when classes on simulators.
- Launch of the effect of supercompensation.
- Increased testosterone concentration, growth hormone, endorphins.
- Systematic load increase and increase weights.
- Acceleration of metabolic processes, improving performance and potency.
On each training session, select the time for the following basic exercises:
- Increase the forces of the legs.
- Form the volume of body muscles.
- Increase the content of blood growth hormone by 8 units.
- Abruptly increase the concentration of anabolic hormones.
- Develop muscles of large breast, deltoid, buttock, wide lateral, leading and other groups.
- Increases the content of blood growth hormone by 5 units.
- Strengthens and develops back muscles.
- Develops coordination.
- Increases endurance.
- Develops a large number of muscles.
- Shoulders shakes, gives them a harmonious shape.
- Strengthens and increasing the big chest and widest muscles of the back.
- Increases the volume of triceps and biceps.
- Worrying the front delta and flexors.
- Trains the front toothed and straight abdominal muscles.
To form muscle mass, tightening, army press, rod rise to the chest. Exercises help to quickly come across, many muscle groups are involved in the work. Some athletes set at home the horizontal bar for pull-ups is a great addition to classes in the hall.
When the base is accumulated, you can add insulating exercises aimed at a specific muscle group.
The main thing is what you need to remember and that bodybuilders mention in their advice, - the construction of the body does not stop after you left the gym. The body works continuously and you need to create all the conditions for it to strengthen anabolism and slow down the catabolic processes. Full nutrition, compracted by loads calorie, high-quality vacation, calm and clear goals - this is what will help get the result in a short period.
A person feels good when all vital processes in the body are smooth. With any slightest, various diseases may appear. With a change in lipid metabolism, there is an excess weight or on the contrary, a sharp weight loss. That is why it is important to maintain the normal metabolism in the body.
Metabolism is a complex of chemical reactions in the human body, which split the food and transform it into energy. Special enzymes take part in the metabolism, which accelerate the process of digestion of food, absorbing nutrients.
In the body can occur 3 types of metabolic disorders:
Violation of protein exchange. A person is constantly experiencing a feeling of hunger, is in an irritated and restless state, flows into depression. In this case, the protein diet will help.
Disturbing carbohydrate exchange. A person cannot live the day without coffee, indifferent to sweet, no appetite. There may be a reverse picture - a person constantly eats sweet, snacks candy and cakes. A carbohydrate diet is needed under the supervision of a specialist.
Combined. With such a metabolism, a person constantly feels weakness, drowsiness, anxiety, cannot live without sweet and inclined to obesity.
Causes of metabolic disorders
When metabolism is broken, all types of material exchange are incorrectly in the body. This leads to different diseases that need timely treatment.
For reasons, metabolic disorders include:
frequent consumption of alcohol, smoking;
impaired adrenal operations;
negative environmental impact;
lack in the organism of micro and macronutrients.
Determine the violation of metabolism in the body in the following symptoms:
increased appetite or its absence;
sharp weight loss or weight gain with familiar diet;
the appearance of pigment spots;
destruction of dental enamel;
rash on the skin;
constipation and diarrhea;
deterioration of hair, nails, premature appearance seeds;
swelling of the lower extremities;
irritability, frequent stress;
indifference and apathy to what is happening;
Violation of metabolism can lead to the following diseases and problems:
increasing blood cholesterol;
ischemic heart disease;
Problems with gasts.
How to restore nutrient exchange
The main timely to identify the metabolic disorder and normalize it to prevent diseases. It is possible to fix it with the help of medicines under the strict observation of the doctor. It can also be done independently (adjusting the diet, rejection of bad habits, sports, vitamins).
Usually doctors and nutritionists prescribe the following drugs:
Redoxin. Helps get rid of excess weight, suppressing craving for food. It is accepted inside once a day. It has many adverse reactions.
Lecithin. Stabilizes the splitting of fats for amino acids.
Glucophage. Improves the work of the pancreas, speeds up the metabolism, normalizes the operation of the stomach. Side effects appear extremely rarely.
Before receiving, it is worth familiar with the contraindications.
Only a nutritionist will be able to determine the necessary vitamins after determining the diagnosis. Usually prescribed:
Fish fat - lowers the amount of cholesterol in the blood, has a positive effect on the vessels;
Vitamins - improve all types of metabolism;
iodine - normalizes the functions of the thyroid gland;
chrome - improves the stomach operation, helps maintain blood sugar content at the desired level;
Vitamin and mineral supplements - normalize metabolism;
Probiotics - remove toxic substances from the body.
You should not be limited to the use of drugs and vitamins. To normalize metabolism, it is important to comply with proper nutrition. It is worth abandoning harmful food (heavily fried or salty), smaller eat sweet and abandon alcoholic beverages. Doctors are advised in the morning on an empty stomach drinking a glass of drinking water with lemon juice.
Vegetables, fruits, milk, fish, chicken, eggs must be present in the daily diet. All food should be divided into 4-5 receptions per day. Do not forget that the day you need to drink 2 liters of water. The dishes can be seasoned with pepper, garlic and other spices. Following these rules, you can maintain weight at the right level and normalize metabolism.
If you have a sedentary lifestyle, normalize the metabolism above described methods will not work. Specialists advise every day to carry out exercise and useful procedures:
Running, fast walking, swimming, cycling. You can sign up to the gym. Any physical exertion at regular execution will benefit;
cold and hot shower;
massage in preventive purposes;
push ups, squats. These exercises will help strengthen muscles, they can be performed independently at home;
Long walks in the fresh air.
It is important to learn how to control your emotions, be restrained, be able to cope with depression and stressful situations. A mental balanced state contributes to the normalization of the hormone responsible for appetite. It is worth abandoning bad habits, such as smoking, frequent use of alcohol. These habits are negatively reflected on health and violate metabolism.
The body weight deficit increases the risk of premature death, dementia and problems with conception. We tell who it's time to recover and how to do competently.
Who needs to gain weight? To distinguish slightness from painful thin, you need to calculate body mass index
: Weight in kg twice divided into growth.
Suppose you weigh 45 kg with an increase of 185 cm. We believe: 45 / 1.85 / 1.85 = 13. A value of 18.5 to 24.9 is considered to be a normal body mass index. All that below is a painful thinness, and above - overweight.
Why do people lose weight?
The exhaustion of the body may arise due to hormonal failures, gastric diseases, worms, stress, disorders of food behavior and metabolic disorders. Sometimes a sharp weight loss is associated with type 1 diabetes, oncological diseases, tuberculosis, HIV, depression or parasites in the body. If you do not know why they lost weight - consult a doctor.
What threatens excessive thinness?
- In addition to the impairment of the menstrual cycle, changes in posture, problems with fertility, there are other serious consequences: Immunity problems: To combat infections, the body needs energy. And with a nutrient deficiency, the immune system is weakening. American scientists calculated that people with lack of weight .
- more often and longer sick
- Bone fragility is increasing the risk of fractures and the development of osteoporosis.
- Poor skin condition, hair and teeth. Korean researchers warn: people who eat insufficiently, the skin becomes porous, and in general the body begins to grow faster.
- Dementia. According to Canadian scientists, too thin disease develops by 34% more often. Premature death. Scandinavian experts found out: the lower the NAM from the norm, the greater the chance of abandoned untimely. In men, this figure is 2.5 times, and in a woman - in 2. Even Extra weight people
Less risk: Early death threatens them more often than 1.5 times.
What should I do to recover?
Consult a doctor and pass the survey. It is necessary to find out why you lose weight: the problem will not disappear without the treatment of the cause.
And if I just from nature thin?
- Then here are some tips from Mayo Clinic experts in Minnesota:
- The main rule of the weight gain is the balance of nutrients. No need to lean on the calorie food and ignore salads - everything should be in moderation. Try to abide by the balance of BPU: 50% carbohydrates, 35% fat and 15% proteins.
- Eat 5-6 times a day: 3 main meals and two snacks.
- Drink 30-40 ml of water per 1 kg of body weight. Muscles can not be increasing with dehydration.
- Do not try to do everything too fast: Calculate your norm and add 15-20% kcal. Do not need anymore.
- It is advisable to take the analysis of the composition of the body: it will help to assess the shortage of fat and muscle tissue and calculate the daily consumption of energy.
Move the power training, otherwise you will gain weight you will be due to fat, not muscles.
And what exactly is? Here is approximate :
- menu For breakfast Eat complex carbohydrates - porridge, muesli. Add eggs: in them Many protein
- and healthy fats. And do not miss the first food reception per day: Morning meal fills glucose reserves spent during the night.
- Eat carbohydrates: rice, potatoes, pasta. It is very important to eat starchy vegetables: there are many fiber and carbohydrates.
- For dinner, eat easily loyable proteins: bird, fish, rabbit. For snack choose bars, candy, Orekhi
- All that your heart. Give preference to calorie fruits: bananas, grapes, peaches, apricots. Learn more about useful products for a weight gain.