What to eat to gain weight quickly. How to quickly gain weight for a skinny girl or guy at home

In the fitness world, hardgainers are truly thin people who cannot gain weight even without any dietary restrictions. Thin guys also have problems going to the gym. Many young people who have a hard gainer build simply don’t know how to gain weight, and without normal weight it is impossible to achieve a muscular, ripped physique.

To gain weight for a skinny guy, you need to follow the recommendations below. They are designed specifically for those young people who do not have a genetic predisposition to obesity.

Increase your diet

This task seems easier than it actually is. Doubling the amount of food consumed per day is not entirely easy. From three meals a day, you need to switch to six meals a day, which means eating every two to three hours. Portions should be full, but not reduced.

The first few weeks you will have to literally force yourself to eat, because in most cases there will simply be no appetite. Increasing your diet by 500 calories will allow you to gain a kilogram per week. If you add 1000 calories to the food consumed during the day, then in 7 days 2 kilograms will be added to your current weight.

Eat quality food

The daily amount of calories must be increased to 3500 or more, but only through proper and good food. You should not eat chips or drink sweet soda. The calories obtained from such food are instantly deposited in the fat depot.

You can get high-quality muscle mass only through healthy food. You need to eat healthy fats, carbohydrates and proteins. The number of calories is important, but what's behind them deserves even more attention.

Eat more protein

Protein (protein) is the building material of muscle tissue. It is found in white and red meat, fish, almonds, eggs, milk, and peanuts. And in order to have a decent supply of muscle mass, these products must be constantly present in the menu.

Include carbohydrates in your diet

High carbohydrate foods help you gain weight, but not lean muscle mass. Eating oatmeal, baked goods, pasta, and brown rice will certainly add pounds, some of which will be fat. This often raises doubts about the advisability of eating carbohydrate foods, but there is a good reason for this.

If you limit yourself exclusively to protein foods, then it will be immediately used as a source of energy, but not for building muscles. To prevent this from happening, it is necessary to give the body an alternative, which is bad carbohydrates. It is recommended to supplement each meal with fruits and vegetables. They contain healthy carbohydrates.

Always control every product included in your diet

There are many programs and websites for monitoring your own menu. Among foreign resources, this is dailyburn.com, registration on which will allow you to track how much protein, carbohydrates and calories you need to consume. The algorithm works based on the input data, that is, taking into account individual characteristics.

Perform challenging physical exercises

To gain the maximum possible muscle mass, you should concentrate on training that includes deadlifts, pull-ups, dumbbell presses, and barbell lifts. You shouldn't make it easy for yourself. Working weights on lifts must be taken to the maximum.

Performing complex (compound) exercises involves all the muscles in the process, which, against the background of a large amount of protein and calories present in the body, begin to grow. At the stage of mass gain, there is no point in including isolation exercises.

You should always monitor changes occurring in your body.

The main motivating factor for anyone who wants to gain muscle mass is appearance. Every change that occurs in the body is a consequence of exercise. And in order to be satisfied with yourself, you need to concentrate on lifting weights, improving your own endurance, and then the results will not be long in coming.

Don't stop there. If at the very beginning of the journey the weight being lifted is small, then, with perseverance, it will soon increase. The main thing is not to be lazy and force yourself to work. This will allow you to develop perseverance, endurance and, of course, achieve the desired shape.

Take a minute break between sets during training.

Rest after each approach should be 60 seconds or less. You should not do more than 12 repetitions at a time. The optimal range of exercises is 6-12 repetitions, but no more. If you lift weights, it is better to do it as follows: 12 repetitions with 50 kg, rest, another set of 10 repetitions with a weight of 55 kg, and then after a break another 8 repetitions, but with 60 kg.

Be sure to give your muscles a good rest

You can't work one muscle group every day. She needs restoration. Otherwise, exhaustion is guaranteed. It is optimal to wait at least two days, and only then work on the same muscle group again.

Sleep at least eight hours a night

Muscles continue to grow during sleep. And for this process to be as effective as possible, you need to sleep at least 8-9 hours. If sleep lasts less than 6 hours, then the effectiveness of diet and training decreases sharply.

Eliminate cardio from your training program

In order not to look like a marathon runner or sprinter, but to gain the body of a real Spartan, you need to completely give up cardio. This applies to long distance running. If the desire to include jogging in your classes is great, then you need to run either uphill or do sprints, that is, reduce the distance to a minimum.

Exercise regularly

Exercise should become part of your daily routine. And if you can sometimes skip classes, then this should not be allowed with meals. Otherwise, all efforts to gain weight will be minimized. You can devote all your free time to training, but without good, high-calorie nutrition, progress will not follow.

Recognize the need to gain weight

Along with muscles, fat deposits are also gained, which is a completely normal process. To avoid unwanted consequences, you should set a clear goal for how many kilograms you need to add, and then, when you reach that goal, reduce the amount of carbohydrates you consume. You need to continue to eat vegetables and fruits, but cut pasta, rice, and bread to a minimum. By continuing to exercise and run sprints, you can easily get rid of body fat.

Lately we've been writing only about how to lose weight. But what if you're looking for something different? Perhaps you realize that you are too thin and need to gain weight? Yes, for such people this is really a problem that cannot be solved by eating fast food. As with losing weight, a balance of proper nutrition and exercise is a must. For some girls, gaining weight and keeping it at the desired level is not so easy, so we offer 31 effective tips for gaining weight quickly and safely.

Add calories

If you are naturally thin but want to have a beautiful, curvy body, start by adding 500 calories to your daily food intake. 500 kcal is not much, so you won’t feel bad, but these extra calories will make it easy for a girl to gain weight. A large chocolate bar or thick milkshake works just fine!

Drink soda

Some people recommend adding high-calorie soda to your diet if you want to gain weight. A couple of bottles will provide you with an extra hundred calories a day! If you're interested in healthier drinks (which is a smart idea), try replacing soda with fruit juice. Fruit juices are delicious and high in calories, so they will help and provide extra energy.

Eat in the evening

Nutritionists always tell us not to eat after 6 if we want to lose weight, so why not try the opposite? It will most likely be very effective. So go ahead, stock up on late-night snacks and celebrate your belly before bed.

It seems that exercise and sports are just for those who are trying to lose weight, and not vice versa, but here we are talking about strength training, or more precisely, about weightlifting. Working with dumbbells and barbells will help you quickly build muscle mass, and, accordingly, weigh more. So if you're trying to gain mass, try going to the gym and lifting dumbbells.

Eat more protein

We suggest increasing the amount of protein in your diet, especially if you are also involved in weightlifting. Protein helps build muscle, keep your body toned and look beautiful. And at the same time increase your readings on the scale!

Here are just a few protein-rich foods you can find in stores near you:

Milk
Soy milk
Yogurt
Peanut butter
Lean meat, fish and poultry
Beans, tofu, lentils and other legumes
Cereals, including bread and pasta
Nuts and seeds

Add vegetable oil and butter

We all love to cook with vegetable oil, but when you're trying to lose weight, it's taboo. But in your case, plant foods are welcome (in reasonable quantities, of course). You shouldn't risk your own health, so it's better to use olive oil. And the additional kilograms will not take long to arrive.

Fat has twice as many calories per gram as carbohydrates or protein (9 kcal per gram versus 4), so 100% fat foods are especially high in calories. Olive oil (which is pure fat) contains 1920 kcal per 250 ml. Any food rich in fat will have a large amount of calories. So guys, the more oil you use, the better!

Eat high-calorie snacks

You can constantly snack on high-calorie snacks during the day. For example, a bagel with cream cheese, crackers with cheese, or a peanut butter sandwich. If you have a very fast metabolism, ensure it works at its best, and then you will receive more calories than you lose.

Drink more dairy

Do you like milk? Regardless of the answer, you should drink it if you want to increase muscle mass. For example, chocolate milk is very tasty and also rich in calories. Drink it all day long. And not only milk, but also milkshakes and high-calorie smoothies.

Eat three times a day

Girls skip meals to lose weight, but if you're trying to gain weight, never - hear me, never! – don’t skip meals. You should eat three times a day. This is the only way you won’t feel hungry and at the same time save calories. Although some experts argue that by skipping meals, we give our body a signal to start storing fat, we think this is only true for obese people. If you are thin, then skipping meals is not only not recommended, but simply contraindicated.

Increase your serving size

If you want to lose weight, you need to cut back on portions, but the opposite is true if you really want to gain a few pounds. Take a larger plate and gradually increase the portions, and if you feel like you’re not full, feel free to ask for more :)

Try the forbidden fruit

If you need to gain a little weight, think about foods and meals that you have usually avoided. Finally, you can try what you've always wanted! Just imagine how many desserts, delicious snacks and high-calorie snacks await you! However, try to avoid fast foods, because they are full of useless and even harmful calories that will not lead to anything good.

Choose your carbohydrates carefully

While bread, pasta and other carbohydrates are your enemy when you're trying to lose weight, you can consider them your friends when you want to gain weight easily. You can also pay attention to carbohydrate-rich rye flour products. Go ahead and make yourself a sandwich from rye bread with butter or cream cheese.

Avoid watery vegetables

Yes, vegetables are healthy, especially those that are full of water. However, in your case, instead of water-rich vegetables like celery and cucumber, it is better to choose starchy vegetables like corn, potatoes and carrots.

Eat the right fruits

Just like vegetables, fruits also contain a lot of water. This makes them great for those trying to lose weight, but if the opposite is true, then you may want to avoid these fruits. So it is better to exchange watermelon and melon for something denser, for example, bananas or even dried fruits.

Add cream

Well, who among us doesn’t love heavy cream? But they are so high in calories! You're not losing weight, are you? Just imagine how many delicious things you can add to your diet if it contains cream! Latte with cream, delicious cookies, hearty oatmeal... mmm... just the thought makes your mouth water!

Get plenty of rest

If you want to increase weight, then you need to not only eat more and exercise properly, but also sleep at least 8 hours a day. Your body builds muscle mass when you rest, so you'll do it faster if you get enough sleep.

Add Supplements

You will forgive us for this tautology, but it is so. There are now a variety of herbal and dietary supplements that can help you deal with your problem. Seek help from a knowledgeable expert in the field, as not all supplements are created equal.

Constancy

Consistency is an insidious thing, which is not typical for many people. But it would be better to master this art if you are trying to gain weight (and lose weight too). How many times has this happened when you set a routine, then broke down, and then returned to the beginning again, but with a lost result behind you? So this shouldn't happen. Consistency should become an integral part of your life.

Keep a journal

Typically, women who are losing weight start a journal to keep track of what, how and when they eat. Well, this will work for you too if you have the opposite goal. Write down everything you eat, count calories, and also keep a workout diary. In short, write down everything that will help you take care of your body and health.

Consult a doctor

If you are having serious weight problems (no matter what), see your doctor. You should not radically change your diet and habits without consulting a specialist. Go to the doctor and make sure that there is no illness behind your weight loss (or inability to gain).

Double Fat

If you're trying to gain weight, one of the easiest ways is to simply double the amount of fat you eat at each meal (breakfast or dinner). Instead of one serving of nuts, take two. Add 2 tablespoons of oil or butter instead of one when cooking, or add a whole avocado instead of half as directed in the recipe. It's easy to make and yields delicious results. Plus, it will help you get fat pretty quickly, no matter how healthy these fats are.

Eat potatoes every day

Potatoes contain nutrients, but they promote rapid weight gain. Believe me, this is true. Even “healthy” varieties of potatoes, like sweet potatoes, are suitable for those who want to add a few pounds. Eat one at night so your body doesn't have a chance to burn those carbohydrates.

Eat ice cream twice a week

Ice cream (any kind) is high in calories and sugar. Even if you're a vegetarian, eat a couple a week and don't even think about breaking it down into portions. And don't forget to enjoy! You'll gain weight pretty quickly, and your taste buds will thank you for it!

Two breakfasts

Why have breakfast once when you can have two! Have breakfast around 7 am, and then again at 10 (or so). And don't forget about the rest of your meals to gain more calories. This will help you gain weight, no matter how healthy you eat.

Eat out more often

Restaurant dishes are higher in calories - that's a fact. Even “healthy” establishments prepare dishes that are higher in calories than what you eat at home. Many restaurant salads have more calories than two cheeseburgers! So eat out for dinner several times a week and you'll quickly gain the weight you need.

Eat peanut butter

No matter how healthy peanut butter is, it contributes to weight gain for most people. Eat a few tablespoons a day. Better yet, eat a peanut butter and jelly sandwich before bed and wash it down with a glass of milk! Many athletes use this technique - some girls even managed to gain 5 kg in a month easily, only thanks to this habit.

Try a smoothie

Girls turn to smoothies for help when they are trying to lose extra pounds, but smoothies will also help those who are trying to gain them, because they are full of high-calorie ingredients. Take two bananas, berries and pineapple, then add two scoops of protein powder, green vegetables and two tablespoons of peanut butter with full-fat yogurt. You will gain weight instantly, especially if you add coconut too. All of these are healthy products, but this cocktail contains 600 kcal, so drink this drink twice a day, and excess body weight will not take long to appear.

Eat movie theater snacks

If you're one of those people who usually avoids the high-calorie snacks that people usually eat at the movies, then you might want to consider giving them a try. Buy a small portion of popcorn the next time you go to the movies. In one session you will consume almost 400 kcal, especially if the popcorn is buttered. Popcorn and nachos are high in calories, so they're a great way to gain weight and watch your favorite movie at the same time.

Milkshake and fries

We all know that fast food leads to excess weight, but French fries and a milkshake are a truly explosive combination for you. You can enjoy this dish several times a week, and you are allowed to order a larger portion!

Cream and sugar

If you drink coffee, use heavy cream and sugar. Yes, this is a harmful combination, but it will lead you to rapid weight gain. Forget stevia and unsweetened almond milk and turn your attention to sugar and cream. Try it and see for yourself.

Stop doing so much

Well, and finally, you shouldn’t overdo it with physical activity. Of course, if you are used to living with sports, you can do yoga - it helps girls with problems with weight and the menstrual cycle. This is also a great way to gain mass quickly. Another alternative: Walk for about 20 minutes every day at a slow pace. The fewer calories you burn, the more weight you will gain.

If you, unlike most women, are trying to gain weight rather than lose it, perhaps some (or all) of the tips presented here will help you do it quickly and safely. And don't forget that once you reach a weight that suits you, you will have to constantly maintain it at this level so that there are not too many fluctuations.

Not all women have problems with excess weight, but thin women are also not always happy with their appearance, especially when thinness borders on dystrophy. It’s difficult to call such a figure beautiful, and you need to gain a few kilograms and round out your shape in order to gain a more attractive look. Such women need a diet in order to gain weight.

Why is it bad to be overly thin?

Of course, girls who dream of losing weight will say that it’s great to be thin. But those whose weight is at a critical point will answer: “Not always.”

Low blood pressure and fatigue, poor exercise tolerance, and most importantly, with very low weight, menstrual function may be disrupted, and with it - fertility . In women weighing less than 45-47 kg with average and high height, disturbances in the maturation of eggs due to thinness are natural.

In addition, sudden weight loss with an unchanged lifestyle and normal diet always indicates health problems and requires consultation with a doctor - therapist, endocrinologist - and a detailed examination.

This is usually caused by digestive problems, allergies or endocrine, tumor diseases. Therefore, you should not be overly happy about being too thin. To improve your health, you should gain a couple of kilograms and build muscle mass.

Nutrition principles for weight gain

Usually the reason for such slimness is increased metabolism and not entirely proper nutrition, decreased appetite (especially in case of illness).

To get better, it is necessary to stimulate your appetite, because if you eat through force, there will be no benefit from such nutrition and the food simply will not be digested properly. In addition, you need to review your daily diet and increase calorie content of dishes without changing the volume of foods eaten.

The only undoubted advantage in your diet compared to “donuts” is that you don’t need virtually any dietary restrictions, you can eat everything – high-calorie dishes, flour, fatty and sweet foods.

However, all these products must be evenly and reasonably included in the diet. Meals should be frequent and small, at least 5-6 times a day, in small portions with a charge of calories. Before each meal, you should drink some vegetable or fruit juice to stimulate digestion and appetite.

There should be no hungry periods in your diet. After all, hunger will negate all your efforts to gain weight by burning the calories and fat you have stored. Eat snacks between meals to avoid feeling too hungry.

Which products to choose?

In your diet, focus on carbohydrate and protein components. In this case, most of the protein should be of animal origin - fish, meat , chicken or eggs. Poultry meat is digested faster and more fully, and should be given preference. Its proteins help increase the volume of muscle tissue and give volume to the muscles.

In addition, it is worth supplementing the protein diet dairy products high in protein and fat. Calcium is also more actively absorbed from such products. You need cottage cheese, cream, sour cream and baked milk with a high percentage of fat content - at least 9%.

There are even special protein shakes for those who want to gain a little weight and increase muscle mass: mix 200 g of cottage cheese in a blender with a glass of cream, honey and a handful of berries.

Carbohydrates also help you gain weight. Feel free to eat rolls and bread, soft wheat pasta, potatoes, sweet foods, candies and chocolate. Just watch your pancreas.

To ensure that enzymes work more actively and have time to digest the entire volume of food, drink at least 2 liters of liquid per day: tea with milk and honey, coffee with cream, cocoa with milk, sweet juices, water.

Let's create the right menu

It is necessary to pay special attention to the main meals and the rules for constructing a diet for them.

Diet for those who want to gain weight

Breakfast is a boost of vivacity and energy for the whole day. Further nutrition largely depends on its correctness. Don't miss out breakfast , do not replace it with a cup of coffee. For breakfast, eat two sandwiches with cheese and butter or ham and lettuce. You can make a dessert from honey and nuts. By the way, nuts are also suitable as a snack between meals - they are filling and quite high in calories, they contain a lot of vitamins .
Fruit creamy is suitable for second breakfast yogurt high fat content or tea with sugar and cookies. This is a source of calories that are quickly mobilized and enter the blood.
Make lunch hearty and high in calories. Eat a salad or vegetable soup (to whet your appetite), as well as a high-calorie main course and dessert. It is necessary that it be meat or poultry, but not beef, it takes a long time to digest and provides few calories. It is best to choose potatoes or pasta or rice as a side dish.
Plan an afternoon snack - it should include cottage cheese with cream or sour cream, a casserole or coffee with cream and cookies; by dinner you should already be slightly hungry.
For dinner, prepare nourishing, but not heavy on the stomach dishes. Porridge with butter, flour dishes or fruit and cream salads are suitable; in addition, you can eat baked goods.
At night, milk with honey, drinking yogurt or kefir with 3.2% fat content are useful.

How to improve your appetite

There are several secrets to stimulating your appetite:

Before your main meal, eat some grapes or an apple half an hour before your main meal; they will whet your appetite.
Generously season your food with spices - add onions and garlic, wild garlic, cinnamon, curry and saffron, they stimulate digestion and stimulate appetite, improve the taste of food. Marinades and broths are useful.
Eat in a calm environment, stop watching TV or reading news on the Internet, you should enjoy the taste of food.
Chew your food thoroughly and for a long time - in this form it is easier and faster, which means it will be digested more fully.

Warning

These tips are completely suitable for those who do not have digestive problems. If you have chronic diseases of the digestive tract, you should create an individual menu together with your doctor.

Alena PARETSKAYA

Today, many citizens have a pressing problem of being overweight. There are many methods to combat this factor. However, this is not what this text will talk about. Indeed, along with such a problem, there is also a task of the opposite nature. It consists in addressing the issue of eliminating underweight. Some people wonder how to gain weight in a week. More on this below.

Basic criteria for weight gain

In order to answer the question of how to get fat quickly, you need to consider the following principles:

Initially, you should definitely consult a doctor about this. To exclude any disease responsible for not gaining the required kilograms.
The presence of excess animal fat in the diet can negatively affect the cardiovascular system.
Gaining the required weight depends entirely not on exactly how much you ate, but on the amount absorbed by your body.
The presence of excess sweets in the diet can lead to metabolic disorders.
In this case, eating at night is not recommended.

All of the above should be taken into account when implementing the idea of how to get fat quickly.

Existing methods

You can achieve weight gain using two main methods:

Increasing muscle mass. This is done through physical activity.
Increasing the fat layer.

The reason for the lack of weight influences the choice of the required method. For example, if you need to get rid of thinness or correct too thin arms or legs, then the best option in this case would be to increase muscle mass. And to restore a certain hormonal level, you will need to increase the amount of subcutaneous fat. It all depends on the individual approach. But for a clear definition, it is necessary to contact specialists in this field.

How to build muscle mass?

It should be remembered that success in this case depends not only on the correct diet, but also on physical activity and lifestyle. Since it is very important not only to obtain material for muscles and energy for their formation, but also to help them occupy the right place in the body. To do this, you should contact a specialist in this field. He will expertly assist you in developing the correct set of exercises or will directly participate in the implementation of this process and conduct the necessary training.

To properly create a menu and diet, you need to increase the daily calorie intake by 30%. This will be the optimal daily norm. In this case, the caloric composition should consist of 40% protein base; 50% - carbohydrate; 10% is fat.

Menu for building muscle mass

In this case, the diet will look something like this:

It should be remembered that without physical activity, gaining muscle mass is simply impossible. You should also try to avoid stressful situations. They negatively affect weight gain.

Increase body fat

Nowadays, many people are wondering how to gain weight in a week. This will be discussed in more detail later. Initially, this does not require eating a lot of food at one time. However, it is necessary to increase the number of meals. You should also enrich your diet with healthy fats and redistribute the foods you eat. It is necessary to increase the calorie intake gradually. This is very important. Calories should be increased by 5-10 per week.

In this case, to gain weight, eating bread, fatty cheese and fish, honey, and nuts is considered mandatory.

Approximate daily menu for increasing body fat

In this case, the diet looks like this:

For breakfast you should drink sweet cocoa with milk. This also includes oatmeal cookies (4-5 pcs.).
Second breakfast: tea (can be with milk), one fruit, almonds with honey (30 g).
For lunch you need to eat soup based on meat broth. In this case, you need to prepare porridge as a side dish. It goes well with meat or fish, as well as vegetable salad.
Second lunch: dried fruits and muesli with milk.
For dinner you should have a choice of fish or meat, as well as porridge or potatoes as a side dish. This includes a vegetable salad.
Before going to bed, you should have a snack of one piece of fruit and a glass of kefir.

You need to know that it is not very desirable to limit physical activity in this case. After all, it is an excellent assistant in the fight against stress, in improving appetite, and all this has a positive effect on weight gain.

Choosing the right diet

There are many methods for gaining weight. They differ only in the list of basic principles and do not have specific names.

There are methods that suggest increasing the calorie content of food with a gradual increase in portion size. However, this is not entirely correct. Since increasing the volume of portions can cause stomach distension and subsequent obesity.

In some cases, it is proposed to gain weight by increasing the amount of carbohydrates in the diet. However, in this case there may be an excess of sugar in the body. As a result, serious illnesses may occur.

There are also methods that indicate the need to limit physical activity. However, this is completely wrong!

Therefore, when deciding how to gain weight in a week, you should tend to choose the right and healthy ways to gain weight.

The correct weight gain process

In this case, you need to initially decide what exactly needs to be typed and why it is needed. This is followed by a gradual increase in the number of meals. You should not strive to immediately eat 5 times a day. First, you should gradually increase the number of meals (by one daily) to five. After this, you need to start increasing the number of calories.

To consolidate the desired result, after completing weight gain, you should not return to your previous method of nutrition. This must be remembered. To maintain the result obtained, you should find a middle ground in nutrition. After this, you will no longer have the question of missing kilograms.

Ideal foods for weight gain

There are a large number of them. However, the following products are still considered ideal:

Everything said in this paragraph will help answer the question of what you need to eat to gain weight.

How to gain weight by 5 kg in a week?

In this case, you will need the required amount:

proteins;
fats;
carbohydrates.

To answer the question of how to gain weight by 5 kg in a week, you should do the following:

These basic criteria will help you give advice on how to gain weight by 5 kg in a week at home. All of them are effective for gaining weight in the shortest possible time.

How can a skinny guy get fat? Step-by-step instruction

From some men you can hear the phrase: “I want to get fat!” To do this they use many methods. However, many of them do not give the desired result. In fact, there are quite effective methods that allow you to fully increase body weight. The secret is that to achieve the desired result, it is necessary not only to follow various recommendations, but to do everything together, that is, in a complex. Read more about the basic principles below.

You need to drink water. After all, fluid directly affects body weight. To gain weight quickly, you need to drink plenty of water every day. It is recommended that men drink at least 2 liters of liquid per day. An excellent option would be to drink milk. It is an excellent product for gaining the necessary kilograms.
In this case, you should increase the caloric content of food. This is very important. You must first increase your caloric intake by 300-500 per day. Then, when it is noticeable that the weight gain has stopped, you can add another 500 calories to the diet. This needs to be done until it becomes noticeable that the desired result has been achieved in deciding how to gain weight in a week (for example).
The frequency of meals should be changed. As the number of calories consumed increases, another condition arises. It consists in the fact that it is necessary to divide the daily diet into a certain number of meals. Namely, it should consist of breakfast, lunch and dinner, as well as a couple of snacks. This will prevent the portion size from becoming too large.
Body fat percentage. When it comes to the question of how to gain weight for a teenager, you should clearly decide on the right way to gain weight. Increasing muscle mass or body fat can affect your appearance in different ways.
Weight changes need to be monitored. This action is very important. This is necessary in order to determine the speed of achieving the desired result in how to gain weight in a week. To do this, you need to weigh yourself weekly and record changes in body weight, as well as visually compare the results.
Physical activity should not be neglected. For a man to gain weight, it is not enough just to increase his caloric intake. This also requires strength training for muscle growth. Then the calories entering the body will increase the required mass.
Adequate sleep. This is another important condition. After all, the body needs regular rest and time to fully recuperate. In this case, you need to sleep at least 8-9 hours a day.

Bottom line

After reading the above tips, everyone can glean a lot of interesting information and decide what to do to gain weight. To do this, you should strictly follow the instructions indicated - and the desired result will be achieved.

Painful thinness is not always considered the standard of beauty. And many people, faced with this problem, want to gain a few kilograms. Experts are sure that solving the problem of gaining weight is much more difficult than losing weight. This will require strong motivation, a competent diet and physical activity.

How to gain weight

When solving the problem of how to gain weight, you should decide how many calories it will take to gain 1 kilogram. To do this, it is necessary to calculate the resting metabolic rate - RMT, that is, how many calories should enter the body to maintain the existing figure. To determine the MTP, the Mifflin-Signor formula is used:

MTP = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + x

Instead of X, men insert the number 5, women - minus 161.

The result will show how many calories the body burns per day if a person is at rest. But at the same time, it is worth considering that a person moves during the day, performs some actions, and is engaged. The level of physical activity affects energy consumption. To determine its impact, it is necessary to multiply the MTP by a certain indicator:

For a person leading a passive lifestyle, the figure will be 1.2 units;
Light activity requires MTP to be multiplied by 1.375 units;
Moderate activity – 1.55 units;
Heavy work and training, daily sports - 1,725 units;
High activity, strenuous sports – 1.9 units.

The daily calorie requirement is calculated as follows. For a 20-year-old girl with a height of 170 cm and a weight of 60 kg, the MTP will be 1401.50. With light physical activity, MTP is multiplied by 1.55, and the calorie content of her daily diet will be 2172.33 kcal. Knowing the required amount that the body requires, you can determine how much to increase calories in order to gain weight.

It is best to start adding no more than 500 kcal per day; the optimal weight gain result is 0.5-1 kg per week. A more drastic adjustment can trigger a cycle of extreme dieting, which will lead to sudden weight gain and then equally rapid weight loss. This is stress for the body, which can provoke the development of serious diseases.

How to gain weight for a man

Skinny guys often believe that their low weight is due to their high metabolism. They can eat whatever they want and not gain weight. But many would like to know how to quickly gain weight, and do it without harm to health.

When solving the problem of how to gain weight for a man, you should act in two directions.

Organization of balanced nutrition.

A man’s natural desire is to gain weight by increasing muscle mass. The body must receive sufficient quantities of proteins, which play an important role in building muscles, and carbohydrates, which provide the body with energy for a long time.

The diet must include meat, fish, dairy products and eggs, seafood and legumes. Sources of complex carbohydrates include buckwheat and rice cereals, whole grain bread and pasta. In general, it should become your regular dish on the table.

It is also necessary to pay attention to the diet. You should eat food 5 times a day in small portions. Breakfast consists of carbohydrate-containing foods, and for lunch the body must have proteins.

The fats and vitamins entering the body will help maintain proper metabolism. The main sources of vitamins and minerals should be fresh vegetables and fruits, but you can take additional supplements on the advice of a doctor or trainer.

The second important aspect in deciding how to gain weight for a skinny guy is physical activity. The best choice is visiting a gym. When combined with a balanced diet, they help build muscle mass.

Classes begin with minimal loads, gradually increasing the pace and time of exercise. The optimal training time is no more than 1 hour; you can do it at home. Adequate rest is important. During this time, the body recovers, and the results of training are more noticeable. Following these two rules will solve the problem of how to gain weight for a man at home.

How to gain weight for a girl

Among women, the most common issue is weight loss, but there are often cases when a girl wants to gain a few kilograms in order to look more feminine. Excessive thinness can cause not only problems in your personal life, but also a threat to your health.

When solving the problem of how to gain weight for a girl, you should move according to the planned plan, which includes three main points:

Proper nutrition;
Strength exercises;
Lifestyle changes.

You need to start with changes in habits. They must touch on the emotional component, without which it is very difficult to get a positive result. There should be no stress, nervous tension or storm of emotions, only a positive attitude.

You should give up bad habits, especially alcoholic drinks, which do not bring any health benefits. Quitting smoking will not only allow you to gain weight more effectively, but will also make a woman’s skin more youthful and attractive.

As for physical activity, preference should be given to strength exercises. Aerobic exercise and cardio training should be avoided. Weight gain occurs due to the formation of muscle mass, and only strength training can help with this.

The basis of weight gain is nutrition. The body increases mass due to the intake of more nutrients, while energy reserves increase. At the same time, you should not be afraid to gain fat deposits; if there is sufficient physical activity, the nutrients will not go into the fat layers. Unless, of course, you eat uncontrollably.

The calorie content of the daily diet should be more than the body spends on vital functions. It is advisable to increase caloric intake gradually, without sudden jumps. There is no need to limit yourself in nutrition; you can eat whatever you want. You should monitor the result weekly; you need to get on the scale at the same time, preferably in the morning.

If the result is not obtained within a week, the average calorie intake should be increased. The maximum weight gain in seven days should not exceed 500 grams. A balanced diet and strength training are all a woman needs to create the body of her dreams!

Features of weight gain during pregnancy

During pregnancy, a weight gain of 10 to 18 kilograms is considered normal. The exact figure depends on the woman’s physique. To determine your type - BMI - you should divide your weight in kilograms by your height in meters. Results:

BMI< 19,8 – худощавое телосложение;
BMI = 19.8 – 26.0 – average build;
BMI > 26 – obese body type.

Each woman gains weight individually during pregnancy, but there are guidelines that should be followed. For example, during the first trimester, a woman of normal build should gain about 1.5 kilograms. During the second and third trimesters, weight gain accelerates; at the end of pregnancy, weight may even decrease. This is normal.

When a pregnant woman is gaining weight, it is necessary to focus on increasing lean mass, since gaining weight due to fat mass will lead to weight problems after the birth of the child. An increase in fat-free mass also affects the size of the baby.

In the first trimester, you should increase the calorie content of your regular diet by 200 kcal, and from the second trimester - by 300 kcal. Under no circumstances should you eat for two. The intake of additional calories should come from healthy foods - fruits, vegetables, dairy derivatives.

A pregnant woman should not go on fasting days or fast, even if her weight gain is more rapid than necessary. Sudden changes in weight contribute to increased blood pressure. It is not recommended to get carried away with chocolate; you should give up coffee and strong tea.

Features of weight gain after childbirth

Dramatic weight loss afterwards is often not related to the health of the young mother, so when solving the problem of weight gain, you should pay attention to everyday factors that do not allow you to gain extra pounds.

These include household chores, which increase significantly with the arrival of a baby, lack of normal proper rest and sleep, and eating on the go. Reducing the influence of these factors will be the first step towards weight gain.

The food should be high in calories; up to 500 kcal should be added to the normal diet of a nursing mother, which goes towards the cost of producing breast milk.

The diet must contain meat broths, fruits, dairy products, cereals, eggs (in the absence of special contraindications). At the same time, you should ensure that your child does not develop allergies.

During breastfeeding, you can keep a food diary in which you record the number and volume of meals eaten per day, their calorie content, as well as changes in weight. You should not give up light physical activity that will help maintain your mother’s health.

If your weight loss is significant and the measures taken do not help, you should definitely visit a specialist!

What can cause underweight

Weight loss can be caused by various factors, including:

Diseases, acute and chronic (gastrointestinal tract, tuberculosis, cancer, hormonal disorders);
Psychological reasons - fear of becoming fat, mental problems;
Situational reasons – poor nutrition, diets, taking medications;
Genetic predisposition to thinness, heredity;
Stressful situations, constant tension, bad habits;
Lack of nutrition, low calorie intake.

To determine whether a person is of normal weight, you can use the body mass index (BMI) formula. It shows the correspondence between mass and height, and is calculated using the formula:

I=weight in kg: (height in m * 2)

Severe body mass deficiency is indicated by a BMI of 16 or less units, and lack of weight - from 16 to 18.5 units. But this data cannot be used as a guide to action, since the person’s physique must be taken into account. It happens that the BMI is slightly lower than 18 units, but the person feels good. In this case, he does not need to recover.

It is worth showing concern if the BMI is less than 18 units, and the person feels constant ailments, weakness, increased fatigue, and sleep disturbances. In certain cases, it is enough to check your diet, its calorie content and balance. But you shouldn’t refuse to visit a doctor.

A sudden and large weight loss may indicate problems with the thyroid gland. Disturbances in its functioning lead to weight loss, the appearance of tachycardia, and increased sweating. In order to ensure the health of the thyroid gland, you should donate blood for hormones and do an ultrasound of the organ.

Weight Gain Products

For healthy weight gain, you should follow a proper diet. You need to eat 5-6 times a day; the menu should contain only natural products. Of course, fast food is high in calories, but it should be excluded from the diet.

The following foods contribute to weight gain:

Eggs;
Potatoes and other starchy vegetables;
Flour products;
Dairy products with a high proportion of fat;
Meat and fish;
Legumes;
Peanut butter;
Fruits, nuts.

A balanced diet containing proteins, fats and carbohydrates will provide the body with everything necessary for normal weight gain. It is worth understanding that proteins serve as the basis for gaining weight. Their lack affects the loss of lean body mass. This happens even if the total caloric intake of the diet is observed.

Proteins are necessary for building muscles; in the daily diet the amount of protein should be 1-2 g per 1 kg of body weight. The body needs fats to provide it with acids and fat-soluble vitamins. Avoiding fat consumption completely is dangerous to your health. 30 percent of the diet should be fat.

Carbohydrates are direct sources of energy; given the calorie content, both fast and slow carbohydrates can be consumed for weight gain. It is imperative to maintain water balance in the body; all vital processes take place with the participation of water. There should never be a feeling of thirst.

The impact of underweight on health

The consequences of losing weight are dangerous to health. Weight deficiency of 1-2 degrees provokes:

Problems with hair and skin, premature aging;
Hormonal disorders, infertility;
Decreased immunity;
Bone fragility;
Anorexia may occur, a serious disease that can be fatal.

The main goal of gaining weight is to build muscle and bone tissue. And a set of tools will help with this - nutrition, a healthy lifestyle and physical activity. If there are no serious disorders in the body, it is enough to review these three components to bring your weight back to normal.

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