How to gain weight for a girl at home quickly, without harm to health. Preparations for gaining muscle mass, nutrition

Girls who suffer from excessive thinness, in order to figure out how to gain weight without negative consequences for the body at home, need to study the principles and rules of weight gain.

The human body can gain weight by increasing the amount of food consumed, but sudden changes in body shape are usually not sustainable.

The key to healthy weight gain is choosing nutrient-dense foods. Consuming high-calorie foods such as soft drinks, candy, and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.

To gain weight wisely, you need the nutritional strength of all food groups:

For harmonious weight gain, sleep should be at least 7–8 hours, but you shouldn’t forget about daytime sleep either.

To get better in a short period of time, you need to follow the right diet and change your lifestyle.

How to adjust your lifestyle

Emotional condition. Weight loss in thin girls directly depends on their psycho-emotional state. Constant stress and bad mood do not contribute to weight gain. For weight gain to be permanent, you need more positive emotions. Against the background of a positive emotional state, the body will rebuild itself much faster and begin to gain physical mass.

Abuse of bad habits. When fighting for every kilogram, the damage caused by bad habits is very often underestimated. These habits lead to a constant feeling of stress and thereby speed up metabolism. Quitting smoking will speed up the gain of the desired kilograms.

Physical activity accompanied by physiologically unjustified energy expenditure. Aerobics, dancing and other types of aerobic exercise do not affect muscle growth. This means that a person expends a large amount of energy and loses even more weight.

Therefore, it is worth abandoning this kind of physical activity and giving preference to those sports that help increase muscle mass (fitness, swimming).

Target. Self-confidence and a positive attitude are a significant part of success in the fight against thinness. It is impossible to achieve results without believing in yourself. You won’t be able to achieve a healthy, beautiful body in a couple of weeks, but every positive result will bring a feeling of joy and contribute to the desire to further work on yourself.

How to quickly gain 5 kg for a skinny girl

A girl can quickly gain 5 kg of weight at home if she follows a simple formula - sports plus diet. The diet should be high in calories, but since refined food is empty, i.e. It contains few useful substances and should be excluded.
Deciding on the type of products that provide maximum weight gain can only be done individually.

But the menu must certainly meet the following requirements:

To gain weight, you need to eat at least 3 times a day and don’t forget about snacks.

Strength exercises will speed up weight gain and improve your figure. To make sure that excess calories go into muscles and not just into fat cells, you need to visit the gym 2-4 times a week.

When and how to eat

Stable weight gain without reviewing the diet and further correction is not possible. Weight gain occurs when there is an excess of nutrients in the body. However, if nutrition is uncontrolled, fat folds will begin to appear on the body, which will significantly spoil the figure. To avoid this, you need to watch your diet and do strength exercises.

How to gain weight for a girl at home - stick to a diet based on energy-intensive foods. These are foods that contain a lot of calories compared to their weight. You should eat at least 4 times a day, and portion sizes are also increased. If there are not enough calories, you will not be able to gain weight in a short time.

Snacking at night will help you gain weight, but don't overload your stomach. At night, it is advisable to eat dairy products with a high percentage of fat. Protein intake is required to increase muscle mass, not just fat. Carbohydrate-containing products should be included in the menu of dishes in the first half of the day.

What to eat: foods

Nutritionists advise how to gain weight for a girl at home. They recommend eating foods high in calories.

Here are some high-energy foods that are suitable for weight gain:

It's best to eat plenty of protein, fat, and carbohydrates at every meal.

Sample menu for the week

A correct and balanced menu will allow you not only to gain weight in the shortest possible time, but also to maintain it. This type of diet for girls will be a good reason to forget about all prohibitions and pamper yourself with high-calorie foods.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

The main thing in weight gain is diet and food.

What to consider when creating a menu

The most important thing when creating a menu for quick weight gain is that all dishes should be high in calories. and contain vitamins and amino acids. The weight of portions is increased by 2.5 times. Snacks before bed are also encouraged by nutritionists, and dairy and meat products should be of the highest fat content.

The problem is that people on a diet with a monotonous menu are much more likely to experience nervous tension and loss of strength. Therefore, the menu for increasing body weight should be diversified with various variations of dishes, using spices, sauces and seasonings. The tastier the food, the easier it is to eat large quantities of it.

How to gain weight with a fast metabolism

By following simple rules, you can notice a positive result in a short period of time.

Rules for gaining weight with gastritis

Gastrointestinal diseases complicate the task of gaining weight, but following simple rules for gaining weight during gastritis will make this task easier:

Sports supplements for fast weight gain

Weight gain supplements provide the body with calories that will help create a positive energy balance. If you have weight problems, an extra 1,000 calories a day will help you gain weight quickly. However, choosing a truly high-quality and suitable drug is difficult.

• Amino acids

Amino acids are involved in the construction of muscle mass in the human body. The human body generates most of the amino acids independently, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have a general strengthening effect.

• Protein

Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of fat deposits. The more amino acids are included in the protein chain, the faster and better the kilograms are gained.

• Gainer

The gainer contains, in addition to protein compounds, carbohydrate-containing components for faster weight gain. This is an excellent remedy for people who have difficulty gaining weight. Gainer, unlike protein, promotes overall mass growth, not just muscle tissue.

Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall performance of the product.

Weight gain pills - which ones to take

Weight gain pills are divided into two groups. The first group includes drugs that contain protein compounds, proteins and various vitamin complexes. This type of medication can be purchased at a pharmacy without a prescription.

Drugs of the first group:

The second group of medications are mixtures of hormones that help increase appetite and maintain body weight. They are prescribed only in extreme cases, when the total mass is at a critical level. Self-administration of hormone-containing medications can cause severe side effects.

Drugs of the second group:

• Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large number of side effects.
• Diabetes. Increases the body's secretion of insulin. If you follow all your doctor's instructions, this drug will help you gain weight and will also reduce the risk of unwanted effects from accelerated weight gain.
• Duphaston. Provokes rapid weight gain.

Folk remedies for weight gain

To increase body weight, girls at home can resort to traditional medicine recipes, such as:

Exercises for gaining weight

Gym training should be based on complex exercises that involve several muscle groups at the same time. These exercises are suitable for rapid weight gain in women. Muscle is denser than fat, and by pumping it up, you can gain weight faster.

Squats. The barbell squat is one of the best exercises for training your muscles. To perform this exercise, you need to lift the weight while holding the barbell with your hands with the back of your shoulder.
If necessary, use a gasket for convenience. You need to squat slowly. Having reached the point when the buttocks are parallel to the knees, they return to their original position. Squats will help increase muscle mass in your lower extremities.

Barbell press. This exercise will help you gain weight in your chest area. By lifting weights while lying down, you can not only increase your weight, but also correct your pectoral muscles.

Deadlift. The right solution for weight gain, as well as for the prevention of spinal diseases. This exercise can be combined with pull-ups on the horizontal bar. After a month of hard training, the result is noticeable.

Exercises for the abs. It is better to do this type of exercise in the first half of the day. By raising your limbs from a lying position, you can get rid of fat folds, replacing them with elastic muscles in the abdominal area.

You can increase body weight either by increasing muscle mass or by increasing the amount of adipose tissue. Thin girls should stick to the golden mean at home. Here is a rule that will help you gain weight quickly.

Video on how to gain weight

How to gain weight:

How to gain weight and gain weight quickly:

Why and how do people want to gain weight at home? Any work on your appearance is a tribute to fashion and the desire to please others. Modern society strictly dictates the standards of beauty: a slim, fit figure, athletic shape, absence of unhealthy thinness, etc. The fashion for too fragile bodies, set in the 60s by the Twiggy model, has long passed: now the public holds naturalness and a healthy weight in high esteem.

There are many ways to achieve ideal shape: a balanced diet, maintaining water balance, playing sports, internal psychological work. If you want a perfect body, then the first thing you need to do is understand that no one will do it for you! Your health and your appearance always depend only on what you do and how you think.

Our article was created to help those people who suffer from insufficient body weight. If you:

• are unhappy with their thinness;
• don’t feel healthy and attractive;
• want to gain sufficient body weight;

– this material will help you achieve your goal at all stages!

Rules for gaining weight at home

This is interesting: BMI taking into account age and physique: how to calculate your ideal weight for a woman + TOP 5 myths about losing weight

Have you objectively assessed your body and come to the conclusion that your weight is not healthy? Have you decided to do everything possible to look and feel better? Amazing! After all, no one can help a person better than himself!

In order to achieve the most effective result, you should definitely adhere to several rules:

• Remember that your main goal is not to achieve an external ideal! The main priority in your actions should be to preserve and maintain your own health. No one has ever looked better than a healthy and happy person!
• Any action must be done wisely. Do not succumb to stereotypical reasoning and do not try to achieve results by acting “at random.” For example, it would be a big mistake to think that eating fast food every day will help you gain a healthy weight. Yes, it is possible that fat mass will appear on your body, but you will face many unpleasant consequences - rashes on the face, cellulite, diseases of the gastrointestinal tract, etc.
• If your lack of body weight is caused by diseases of the internal organs, then you cannot do without medical consultations. In order not to harm your health, be sure to consult several doctors: your specialized specialist and a nutritionist. This is the only way you can get the right recommendations and start acting without the risk of harming your body.
• Believe in yourself! Many people trying to gain or lose weight needlessly forget how important the psychological factor is in this process. In order to achieve success, you should definitely create a favorable psychological environment around yourself. Eliminate stress from your life, try to smile as much as possible and maintain a positive attitude - you will see how quickly and easily results come when a person is in psychological comfort.

Where to begin?

If you have already decided to gain weight at home and are properly tuned in to the process, this means that the first step has already been taken! After reading the general recommendations given above, you will already have a rough idea of ​​how to build your plan to restore your health and strive for an ideal appearance.

Several stages in the formation of our body weight:

• Every day we eat the nth amount of calories, distributed among proteins, fats, and carbohydrates.
• All substances received by the body are processed and distributed for consumption.
• All energy that was not spent on vital processes is stored in the body in the form of a “reserve”: adipose tissue accumulates (its presence is necessary for the normal functioning of the body!).
• If your daily diet in terms of BJU and energy value (number of calories) exceeds the normal level, you begin to accumulate excess body weight. If the level is insufficient, your body cannot create an energy reserve and is depleted.

Having carefully familiarized ourselves with the metabolic process in our body, we draw the following conclusion: in order to normalize your weight, you need to correctly calculate the energy value and ratio of dietary fat in your daily diet.

Calorie counting

A rough calculation of daily calorie intake is carried out using the universal formula: kilograms of body weight multiplied by 33.

According to it, for example, the energy value of the daily diet for a person weighing 60 kg should be at least 1980 kcal. In order to gain weight, kilograms must be multiplied by a factor ranging from 40 to 45. In addition, for a healthy increase in body weight, the daily distribution of these calories must comply with the BZHU percentage:

• proteins: 20-30%;
• carbohydrates: 40-60%
• fats: 15-25%.

Do not neglect consultations with nutritionists! The formula multiplied by 33 is considered universal and is only suitable for rough calculations; it does not take into account the characteristics of your metabolism, physical activity, amount of sleep, and many other important factors. Seek advice from a doctor: he will help you create an individual nutrition plan that fully suits the characteristics of your body. It is with professional recommendations that you can gain weight at home without risking harm to your health.

Rejection of bad habits

If you decide to take care of your body, then you should definitely start by completely abandoning all bad habits. Let's look at the two most popular of them:

Smoking

Cigarettes suppress appetite and at the same time trigger metabolic processes in the body. It turns out that the body is working, but there is nothing for it to process. A person does not eat often enough and a lot, so thinness occurs and corresponding diseases begin to develop. Moreover, this negative effect is merely a contributory factor to the terrible nicotine poisoning of your lungs.

Alcohol

Oddly enough, alcoholic drinks are very high in calories, but they do not help you gain healthy weight. The fact is that alcohol is considered an “empty” food - the calories entering the body do not carry any nutrients, and, moreover, take a very long time to be processed. Drinking strong drinks also negatively affects metabolism - it slows down almost twice, and the functional abilities of the stomach, liver, and pancreas deteriorate.

How to gain weight for a woman

Girls who want to cope with painful thinness should adhere to the following rules:

• Meals should be regular - at least four times a day at equal intervals. Each piece must be chewed as long and thoroughly as possible so that the body can absorb all the nutrients well. Girls should also abandon the fashion for low-calorie foods (for example, 0% yoghurt or Coca-Cola Zero) and give preference to healthy and tasty food.
• The main emphasis in the diet should be on carbohydrates and proteins. It is very important for girls to remember that sweets (chocolate, lollipops, cakes) and fast food will not help them gain healthy weight and become more attractive, but will only harm them - they will develop problems with the skin (rashes, acne, etc.) and with the functioning of the gastrointestinal tract. intestinal tract.
• Get enough sleep! In order to improve your appearance, you need to give your body enough time to rest. The amount of sleep should be at least 8 hours a day to avoid painful thinness (or vice versa, excess weight), bruises and “bags” under the eyes, and deterioration of brain activity.
• Girls don't need to exhaust themselves with workouts: too much physical activity will exhaust you. Exercise only as much as you feel comfortable: 3-4 times a week will be enough. Important: choose only the type of activity that you like - training should be fun!

How to increase body weight for a man

In order to normalize their weight and become more attractive, men need to follow two main guidelines:

Nutrition

The male body “builds” protein, so there should be a predominant amount of it in the diet (of plant and animal origin). Of course, we should not forget about other important components of nutrition - carbohydrates and a small amount of fat (up to one fifth of all food) must be present in the daily menu.

If you want to make your body truly attractive, then simply gaining weight will not be enough. To ensure that the body fat does not exceed the norm, weight should be gained from muscles. Constantly increase your strength training, work on all muscle groups in a balanced manner, get plenty of rest - then every day you will look more and more attractive, your health will improve, and you will become more confident!

To create the right training plan, it is best to contact a professional trainer. He will be able to correctly assess your initial preparation, think through the most optimal process for development and help ensure that there is not too much stress on the body.

Protein shake recipe for men:

• 3 liters of milk;
• 40 gr. protein powder;
• a few tablespoons of cocoa powder (not necessary, but will help improve the taste).

Mix in a blender or shaker until the mixture becomes homogeneous. Store the drink in the refrigerator. It is recommended to drink it shortly before or immediately after physical activity: this way, all the calories contained in the cocktail will go towards building muscle, not fat.

Diet

In order to gain weight steadily, be sure to include the following products in your menu:

• chicken;
• legumes;
• potato;
• chicken eggs;
• sea ​​fish;
• pasta;
• cereals (oatmeal, wheat, semolina, etc.);
• dairy, fermented milk products;
• fresh fruits and vegetables (bananas and grapes are considered the best helpers in weight gain).

When planning your meals for the day, don't stop at one or two items from this list. If your breakfast, lunch and dinner consists only of pasta or only potatoes, this will negatively affect the functioning of the gastrointestinal tract and the general condition of the body. Compose your diet wisely, taking into account the correct ratio of proteins, fats and carbohydrates.

Example menu

An example of a one-day menu for a person who wants to increase their body weight:

• Breakfast: oatmeal or semolina porridge with butter, a sandwich with cheese, cottage cheese, coffee or tea with milk, freshly squeezed fruit juice.
• Lunch: a small portion of any recommended food (for example, a baked potato, an omelette, or a chicken leg).
• Dinner: soup with meat broth (any taste is suitable, the most preferred option is borscht), for the second - a meat dish with a side dish. If you don't feel full enough, you can add any salad to lunch.
• Snack: fruit or vegetable salad, nuts (a mix of different varieties is best), berries, natural yogurt.
• Dinner: meat dish with side dish and salad.
• Before bedtime: It is not recommended to eat solid food at night, but without compromising the rest of the digestive system, you can drink a glass of milk or kefir.

The sample menu should not be taken as a mandatory algorithm for planning your daily diet. Try to eat so that every meal brings you pleasure: if you eat tasty food, then normalizing your weight will be easy and pleasant! Love food for the energy it gives you and try to get as many healthy nutrients as possible every day.

How to calculate your healthy weight

Before you accept weight gain as a necessity, ask yourself a question: why did you decide that your body weight is insufficient? How will you know that you have reached your goal and don’t need to gain more?

Focusing only on the reflection in the mirror is not advisable. The fact is that you do not notice the changes that occur daily in your body. Your daily food and exercise activities affect your appearance gradually, and you will not be able to soberly assess exactly when you will achieve the ideal result.

In order for people to objectively assess their weight, doctors have developed a special unit for measuring body weight - the index (BMI). To calculate it, a universal formula is used, suitable for everyone: this is the ratio of weight in kilograms to the square number of centimeters of height. By performing this simple mathematical operation, you will receive a certain coefficient. You can find out what it means by using a special body mass index table:

Body mass index chart

Please note that the body mass index formula and the decoding of the coefficients are calculated only for adults, fully formed people. For children and adolescents who are still developing, these calculations and their interpretation may show unfair results that distort the idea of ​​​​normal weight. To calculate the index for children, a different system must be used.

The whole world dreams of losing weight and seems to have forgotten about those who are unsuccessfully trying to gain weight.

Most of us are perplexed. Who?! Who are these crazy people? Not to rejoice at being thin and being able to eat a cake in one sitting without gaining weight. The world counts calories, sweats in the gym and courageously refuses bread, meat, fatty foods, sweets... And this is not always effective in the fight against hated kilograms. And this is not life, but paradise: eat - I don’t want to lose weight!

Many people attribute this strange thinness to “good metabolism.” But, excuse me, no metabolism is capable of processing 6–9 thousand kilocalories per day without a person gaining weight. Unless you're a Tour de France cyclist. Yes, yes, you read that right. Exactly 6–9 thousand (!) kilocalories. This is approximately how much a person who sincerely wants to get better can eat (and eats!), but fails to do so. After all, the imperishable TV experts claim in every second program about health that the principle here is “simple”: eat it and burn it. Like cars.

Until some time I thought the same thing. I envied girls with model thinness who could “take one cake at a time.” Until I became a nutritionist. To my great surprise, I was faced with the fact that there were no less clients who wanted to gain weight than those who wanted to lose weight. Communicating with them, I discovered a completely new world. A world of people who are even embarrassed in a modern society obsessed with size zero to talk about their problem. They are not understood, they are envied. But in vain.

The thinness of such people is nothing more than a consequence of the fact that they do not digest food properly.

Consequences arising from this:

• a constant feeling of hunger and fear of being left without food (such people often carry food with them, especially if they know that there will be no time or opportunity to buy something);
• irresistible fatigue throughout the day;
• skin problems, hair loss, brittle and/or thin nails;
• allergy;
• premature aging of the body;
• problems with hormones and sometimes even infertility;
• frequent colds and acute respiratory viral infections.

You can continue for a long time. These problems are purely individual. This may not be so noticeable in young years, when the innate strength of the body is still great, but with age, more and more health problems appear. Let me give you an example.

One of my friends at 43 years old looks like she is 60+. Despite the fact that she is very thin, and this, as you know, makes you look younger. But not in her case. At a university alumni meeting, one of her former classmates mistook her for their teacher! Wherever she goes with her husband, who is the same age, they are looked at askance, because they resemble a couple with a large age difference (at least 10–15 years!). The picture is complemented by her health problems: constant ones so strong that she sometimes does not leave the house for days, infertility (they have an adopted daughter), rheumatism and osteoporosis, endometriosis, acne and hair loss. As she herself puts it, “it’s clear to me that my body hasn’t received anything good for a long time.” She lives with constant pain, being bothered by one thing or another. At the same time, she eats a lot of healthy food, takes vitamins and leads a healthy lifestyle.

There is another, more common option: a person lies on the couch for days, is not friendly with sports and eats a lot of unhealthy but high-calorie food. This option also does not lead to weight gain, and in this case, appearance and health suffer even more. So what to do?

We need to work on our digestion. So that food does not just fill the stomach, but so that its absorption is maximized.

The answer sounds simple, but bringing this idea to life is a rather complex process. And long lasting. But, as you know, the main thing is desire! So let's get started.

Weight gain and health plan

Step 1: Identify the reason why food is not digested

Such reasons may be:

Why can you do without tests? Because there are many signs by which a good nutritionist can identify the presence of certain problems. Cheap and effective!

Recently a girl came to me with the problem of gaining weight. Doctors at a paid (of course!) clinic suggested she get tested and find out which bifidobacteria she was missing. And before that, she was offered to take other (also paid) tests and find out what harmful bacteria she had.

I advised her not to get tested and not. Why?

If a person is not a specialist, then it seems quite logical to get tested and dot the i’s. But with microorganisms everything is complicated. There are a great variety of their types and subspecies. Taking samples for everything is unrealistic. Typically, 5–10 species are tested in one analysis. That is why the verdict is always the same: everything is fine with you. But in reality this is not so.

There lives bacteria number 11, for which people have not been tested. And it is no less harmful than others. That's misinformation.

As for good bifidobacteria, what difference does it make which ones are missing? What matters is how many there are, not what they are. Each person lives with his own special intestinal microflora. And if you have few bacteria of one type, then you have many others. In addition, microflora constantly changes depending on diet, lifestyle, diseases and similar factors. Therefore, do not waste money on microflora tests.

When violations are identified (often there are several of them), move on to the next point.

Step 2: destroying harmful microorganisms and eliminating digestive problems

• garlic;
• oregano;
• thyme;
• olive tree leaves.

The following measures are suitable to increase stomach acidity and improve digestion:

• lemon juice in food and drinks;
• vinegar;
• heat treatment of food;
• grinding food with a blender;
• bitter plants and herbs (arugula, dandelion);
• sometimes hydrochloric acid tablets from a pharmacy are prescribed;
• digestive enzymes in capsules (in the first stages of treatment).

In parallel with this, the actions from the next step are carried out.

Step 3: Eliminate from your diet all factors that can irritate and stress your digestive system.

Simply put, they remove all those food products that have proven negative in research. Sanctions usually (but not always) include:

• all dairy products;
• gluten;
• sugar;
• coffee;
• alcohol.

I often prescribe rotation, when a person refuses these foods for a certain time (4-6 weeks), and then they are gradually introduced into the diet strictly one at a time. When returning to these products, you must carefully monitor the body's reaction.

If after eating any of the products you feel changes (headache, increased heart rate, itchy skin, abdominal pain, fatigue, poor sleep), then you cannot tolerate it.

This is a very important stage, which reveals food allergies better than any tests. Although this method is difficult to use, it does not cost a penny.

Step 4: restoration of intestinal microflora through nutrition and probiotic preparations in capsules and powders

This is done according to a certain scheme and in no case simultaneously with taking substances that kill harmful bacteria. Antibiotics (natural or from a pharmacy) are taken in the morning, and probiotics in the evening before bed. In this case, taking probiotics, as a rule, should be continued for at least two months.

As for nutrition, it plays a huge role in the process of weight gain! Here you need to rely on the most healthy of the healthy: vegetables, nuts, fiber to feed bifidobacteria, proteins to build muscles. After all, it is not enough to populate the intestines with the necessary bacteria. They still need to be well fed. And the favorite dish of bacteria is fiber, which is so rich in vegetables of all kinds.

Besides this, I recommend courses of vitamins and minerals. After all, the exhausted body is so hungry for everything useful! The list is always individual, because different people have different needs. At a minimum I would recommend a good quality multivitamin and vitamin C.

Step 5: working with the psychological and emotional side of the issue

Often the body's strength is weakened due to stress, negative events, and psychological problems.

It is very important to understand when you started to lose weight so much that now you cannot get back to normal. What exactly was happening to you at that moment in your life? How does that situation affect you now?

Look at the present state of affairs. What exactly is wrong? Maybe it's time for you to relax and change something in your life? Stress (emotional and physical) is an important factor in weight loss. More and more research points to a variety of negative physiological processes that are caused by stress.

After identifying the connections, it would be good to work with experts in this field or read books on self-development. This step is, in principle, optional, but desirable. Sometimes changes in life and in our attitude towards it work wonders. After all, a person is a single whole, so sometimes the most effective medications are powerless.

One more nuance. Before you begin a weight gain program, you need to be patient and motivated. If you don't have motivation, your efforts will not bring the desired results. Maybe they won’t bring any at all. Motivations from the series “to make it convenient to buy clothes” or “to have big breasts” are unlikely to keep you in check for a long time.

The process of gaining weight is much more difficult than losing weight. You can’t gain 5 kilograms, then relax, abandon all changes, and then start again. That is, of course, it is possible. But this will no longer be a continuation of the process, but a new start from scratch.

But there is good news: once you improve your digestion, your weight will stabilize on its own. And then, quite possibly, you will migrate to the majority group, which endlessly struggles with the last 2–5 kilograms.

Good health to you!

Being underweight can be just as harmful as being overweight, but sometimes losing weight can be even easier than gaining weight. But there are some ways that help even the most notorious skinny people. Today I will tell you how to gain weight for a girl or guy.

Clinical picture

What doctors say about losing weight

Doctor of Medical Sciences, Professor Ryzhenkova S.A.:

I have been dealing with weight loss problems for many years. Women often come to me with tears in their eyes, who have tried everything, but there is either no result, or the weight keeps coming back. I used to tell them to calm down, go back on a diet and do grueling workouts in the gym. Today there is a better solution - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg in a month absolutely naturally without diets or exercise. loads This is a completely natural remedy that is suitable for everyone, regardless of gender, age or health status. At the moment, the Ministry of Health is holding a campaign “Save the inhabitants of Russia from obesity” and every resident of the Russian Federation and the CIS can receive 1 package of the drug FOR FREE

Find out more>>

When they tell me that I want to gain weight, but I can’t, or I don’t know how to do it correctly, I always remember my old friend Sergei, who gained 25 kg in two months! When I saw him, I couldn’t believe my eyes. This was a completely different person, his cheeks were rounded, his face and shoulders became wider, and his old clothes no longer fit. How did he achieve this? I'll tell you a little lower.

Causes of underweight

The most common causes of low body weight can be:

I have given the most basic (but not all) reasons for lack of weight. Go through the points and identify your reason so that you can know your problem in person. And remember that before you put on weight for a thin person, you need to consult a doctor.

Basic rules in nutrition

Before you learn how to gain weight at home, remember that many overweight women envy thin women, and sometimes even try to humiliate the latter by pointing out their thinness. In this way they hide their complexes and try to elevate themselves at the expense of others. Don't give in to provocations.

Our readers write

Subject: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: Administration taliya.ru

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I lead an active lifestyle, got married, live and enjoy every moment!

And here is my story

Ever since I was a child, I was a rather plump girl; at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me completely, I turned into a quiet, notorious, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...

Everything changed when I accidentally came across an article on the Internet. You have no idea how much this article changed my life. No, don’t think about it, there is no top-secret method of losing weight that the entire Internet is replete with. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total, 18 kg in 2 months! I gained energy and a desire to live, so I joined the gym to tone up my butt. And yes, I finally found a young man who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I’m just remembering everything from emotions :)

Girls, for those of you who have tried a bunch of different diets and methods for losing weight, but have never been able to get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!

Go to article>>>

Gaining weight at home should not slide into eating sweets and mayonnaise; we must gain weight correctly - with quality weight, and not fat on the stomach and sides. To do this, you need to adhere to some dietary rules:

• Eat three large meals a day and have snacks in between meals to keep food in your stomach. Excellent snack options include bread with butter or honey, a bun with milk, a snowball or yogurt with glazed cheese.
• Too large portions can stretch the stomach and lead to gastrointestinal diseases.
• Never skip breakfast, lunch or dinner. Moreover, you can eat sweets for dinner, but it is advisable to avoid heavy meat foods, which linger in the stomach for a very long time.

What to eat

The most important rule: in order to quickly gain weight, you need to eat a lot more calories than you burn. One kg of body weight equals 7700 calories. Those. If your norm is 1800 calories, then in order to gain 1 kg per week, you need to eat at least 2900 calories per day. Luckily, there are many high-calorie foods you can eat to gain weight.

• Love protein foods.

One of the most important substances for healthy weight gain is protein - a building material for body cells. However, protein foods are also used for weight loss, because... it takes a long time to digest and reduces the feeling of hunger. For healthy weight gain, you need to eat 1.5 - 2 grams of protein per kilogram of your body weight.

Today, most people struggle with excess weight as it is a direct threat to health, life, beauty and grace. But there are also those who are concerned about low weight and want to gain it . Most women dream of having beautiful curves in sexy places; sometimes weight is necessary purely for medical reasons. Let's talk today about how to gain weight or gain weight at home by adjusting your diet and taking herbal decoctions. The best weight gain recipes available to everyone are here!

Low weight: why it’s bad and how it threatens your health

• A girl with low weight may have impaired reproductive function, which leads to disruption of the menstrual cycle and, as a consequence, the inability to become pregnant and bear fruit.
• Lack of weight leads to increased blood sugar and the occurrence of an insidious disease - diabetes.
• Excessively thin people face disorders in the functioning of the endocrine system.
• A small percentage of fat in thin people contributes to the malfunction of other organs.
• Lack of weight can cause kidney disease and prolapse.
• Lack of weight contributes to the occurrence of diseases of the gastrointestinal tract, a decrease in immunity, which in turn causes various diseases.
• Thin people have a hard time in everyday life; any overload can lead to tearing of organs and muscle breakdown. We often hear the expression: I'm overstrained, all this is just from the area of ​​low weight.

Thinness and its types

There are two types of thinness:

• physiological - the state of the body when a person has passed all examinations, no violations have been identified, he is healthy. Most likely, his low weight is caused by a fast metabolism; he inherited thinness due to the structure of his personal endocrine system.
• Pathological thinness is revealed during medical examinations, when a problem is discovered in the functioning of some organs, and sometimes several.

The article will talk about how to quickly recover for a girl or woman at home, with physiological thinness, or weight loss occurred in a healthy body temporarily, for example, due to experience, physical fatigue, or impairment.

Gaining weight through physical training and pumping up muscles is a long process that requires time and the intake of proteins, the intake of which is not healthy and harmless, no matter how their manufacturers claim. However, moderate physical activity when gaining weight is of course important for the body to look beautiful and fit, and for the weight gained to not be deposited in “unnecessary” places.

We will consider here only products and recipes that increase weight at home.

Causes of underweight

First of all, to understand the cause of low weight, you need to find out whether you are healthy.

So, if no special disturbances in the functioning of the organs are identified, we will try to increase weight by changing your diet.

How to get fat or gain weight correctly at home

Not a few people, both men and women, would like to gain a little weight, this is especially true for young and middle-aged people. For mature people, the opposite problem is most often closer, how to lose weight. So let's start with the main thing, how to recover quickly at home.

• First of all, your diet should be high in calories, this is obvious. If the recommended daily calorie intake for a woman of average build and middle age is 1500-2000 kcal, then the diet of skinny women with an accelerated metabolism should contain 3000-4000 calories. If you are unaccustomed to it, it is difficult to digest such a quantity of food, so to gain weight, it is best to organize split meals, which include a snack 1.5-2 hours after each main meal.
• Next you need to change your diet a little. Increase, as when losing weight, the number of meals to 6-7 every 1.5 - 2 hours. Breakfast should be a must, and it should be hot, preferably milk porridge, with the addition of candied fruits or dried fruits. In the evening there are two dinners, the first as usual at 18-19 hours and 2 hours before bedtime another protein one.
• The diet should contain proteins, fats and carbohydrates, the approximate ratio of proteins is 25%, fats are 20%, carbohydrates are 55%. Fats are essential; with their help, protein is properly absorbed - the basis of our muscle mass.
• It is important to increase the calorie content of your meals, especially foods high in carbohydrates - this will help you. A special place should be given to fast carbohydrates - sweets, pasta, baked goods.
• Dairy products: milk, sour cream, full-fat cottage cheese - food is high in calories, tasty and healthy, since natural products are recognized as beneficial in general for the body.
• Increase the proportion of meat: turkey, chicken, rabbit, lamb. However, you should not overdo it; excess carbohydrates and fats in the body worsen the functioning of the heart and liver, and contribute to the development of diabetes.
• To ensure proper metabolism, the rate of consumption is important. Of course, this includes all the water, and that contained in the products too. We don’t focus only on water, you can drink coffee, black and green tea, fermented milk products, vegetable and fruit juices are especially useful as a source.
• Vegetables are low-calorie foods, but they are important for metabolism, so we season vegetable salads with vegetable oil, preferably olive, flaxseed, rapeseed - they are more healthy.
• Fruits play their right role here too. Eat bananas, grapes, apricots, peaches, and preferably in the first half of the day and before meals, that is, before breakfast and lunch or in between, to avoid excess fermentation in the intestines. For this reason, eating fruits in the evening should be avoided. In this list I would give special attention bananas and they are available to us all year round and actually promote weight gain.

• Beekeeping products also help to increase weight correctly: bee bread, pollen, royal jelly have a beneficial effect on the body and increase weight if its loss is caused by malaise. In the morning, when you wake up, immediately eat 1-2 teaspoons of honey, it is quickly absorbed and starts the process of insulin formation, which leads to an increase in appetite.
• Any nuts - pine nuts, hazelnuts, pistachios - increase weight due to their calorie content and oil content, with the addition of dried fruits - the effect of their consumption is even more significant.
• Before meals, at noon and in the evening, drink a glass of fruit juice with added sugar or honey. The juice itself is high in calories, in addition, it helps to raise insulin, which in turn accelerates the process of converting carbohydrates into fats.
• In an effort to get better, there is no need to increase the amount of food consumed or overeat; all this can lead to overload in the gastrointestinal tract, liver, kidneys, and although it will give tangible results in weight gain, it will bring other health problems.

If there are no diseases, and the reason for low weight is in the special process of food absorption and metabolism, then you can try the following folk recipes.

Traditional recipes for weight gain products

This mass below, consumed with hot milk, works well and gives the desired result of weight gain over time.

200 gr. rendered internal pork fat (I think where you can find this, you can replace it with butter, which is easily digestible and simply tastier);

• 6 large green apples;
• 6 egg yolks;
• ½ cup sugar;
• 200 gr. chocolate

Mix the whole mixture and spread on bread. Eat 4-5 times a day, washed down with hot milk.

The recipe guarantees weight gain 1 kg per week!

And here is a long-tested recipe for those who drink beer:

Add a couple of spoons of rich sour cream to a glass of beer, add a little salt and drink. Take daily until weight starts to come on.

If you don’t like beer, you can buy brewer’s yeast in tablets at the pharmacy and take them according to the calculation data provided in the application.

Another delicious cocktail:

1 glass of milk, 2 tbsp. spoons of cottage cheese, 1 tbsp. a spoonful of honey and half a banana. You can use it as an addition to breakfast, or before going to the gym

This cocktail is effective for temporary weight loss.

Milkshake for weight gain

For one glass of cocktail you will need the following products:
Sour cream – 100 g.
Olive oil (can be replaced with any vegetable oil) – 1 tbsp. spoon,
Lemon juice from half a lemon
Orange juice – 100g.
Honey - 1 tbsp. spoon or can be replaced with any fruit jam or preserves.
Egg yolk – 1 pc. Mix everything and drink

Recipe for weight gain with bee bread (pollen)

• 500 g flower pollen
• 2 standard cans of condensed milk, natural whole milk according to GOST is important.

Mix everything thoroughly and put the mixture in the refrigerator for two weeks to let it brew. Use every morning on an empty stomach, 15-20 minutes before breakfast, chewing thoroughly, starting with 1 teaspoon, and increasing the amount every 3-5 days. It is better to drink it with warm liquid.

To gain weight, a man, girl and teenager need to increase the amount of pollen consumed to 2-2.5 tbsp/1.5-2 tbsp/1 tbsp. respectively.

It is important that a person is not allergic to bee pollen.

A good effect of increasing weight with herbs is provided by alfalfa decoctions (2 tbsp. fresh per glass of water or 1 tbsp. dried herb). Drink the decoction warm, half a glass, 2 times a day, 30 minutes before meals.

Other herbs have similar stimulating properties for weight gain: clover, sophora, nettle, dandelion, cinquefoil, yarrow and others. You can drink a decoction from each herb separately, or you can mix everything we have and prepare the decoction as follows: recipe proposed by Gennady Malakhov :

Pour 2 tablespoons of pre-crushed collection into 1 liter of boiling water, bring to a boil, simmer for 10 minutes in a sealed container, pour together with the herb into a thermos, leave overnight.
Take 100-150 ml during the day 30 minutes before meals.
To improve the taste, you can add honey, sugar, and berries.
The course of treatment is 3-4 months.
After which they take a break for 10-14 days, change the collection and continue treatment. Despite the improvement, herbal medicine must be continued for at least 12 months.

Brewer's yeast taken after or during meals increases weight. Yeast increases appetite, improves the functioning of the gastrointestinal tract, increases absorption in the intestines, and provides the body with B vitamins.

Remember that weight gain of more than 1 kg per week is not safe for the body. An increase of 500 grams is considered optimal.

Exercise, muscle building - the path to weight gain

When gaining weight, you need to remember that the physical component is important here too. Don’t forget to prevent mass from being deposited in unnecessary places, pump up your abs and keep your body toned! And then the fat coming from food and formed from carbohydrates will not be deposited as fat folds, but will turn into beautiful muscles, making you flexible and slender.

Here it is important to start with light loads so that physical education does not result in even greater weight loss.

Sometimes excessive thinness is a consequence of nervous tension, stress, or an overly active emotional rhythm of life. You just need to give your body a break, ensure healthy and proper sleep, pamper it a little and your weight will return to you. After all, a calm, measured life is the key to health and... good weight.

Well, in conclusion, I want to reassure everyone who is thin: if you feel good, you don’t have any terrible medical diagnoses, you are young and full of strength - be glad that you are light, because this will give you a chance to stay healthy for many years. People with less weight live longer and their quality of life is much higher!

And now tips on how to gain weight correctly and effectively: