Here is a paradox - for someone, a tiny donut is laid off with extra pounds, while the other eats from the belly and is slender, like a cypress, or even just thin, one might say, skinny, and passionately wants to get better. Is it possible for such people to gain weight, what should be done? Are there other methods besides enhanced nutrition - answers and useful tips in this article.

Reasons for being underweight

So, you are determined to get better. Thin women want to add roundness to their forms, and angular men want to add volume to their muscles.

Are you afraid of difficulties? After all, gaining weight is not an easy task. It may take a lot of time, effort and patience. And the increase, most likely, will not be particularly noticeable.

Thinness in the absence of diseases is more of a psychological problem. You just don’t like your own appearance and it seems that the treasured few kilograms will save the situation.

In general, according to many doctors, thin people have better health and are more likely to live a long life.

Before you start gaining weight, eliminate one of the causes of thinness.

Reason number 1. Diseases

Often weight loss is associated with hormonal imbalances. A disruption in the production of thyroid hormones affects the metabolic rate, which can cause weight fluctuations.

Often these diseases are accompanied by loss of appetite. This symptom should alert and force you to consult a doctor. It is pointless to try to gain weight if its loss is associated with some kind of illness.

Reason number 2. Bad habits

Do you know this fact - smoking speeds up metabolism?

Reference: metabolism (metabolism) - a set of chemical reactions in the body that support its vital activity.

In addition to harm to health, smokers often also have a high risk of losing weight.

Painful thinness is also characteristic of drug addicts.

Excessive consumption of tea and coffee (containing caffeine) also contributes to weight loss.

Reason number 3. The human constitution

Body weight is genetically programmed. Thinness is laid in you by mother nature, you can’t get anywhere - it will be very difficult to recover.

If you have an asthenic body type, it means that gaining weight is really hard work for you. Thin asthenics have an increased metabolic rate. There is not enough fat mass, and the muscles are poorly expressed.

How to be so slim? Expert opinions differ. Some argue that with the right approach, it’s real to get better, it’s just that the process will be long and hard, and the result will be modest. Others are sure: to deviate from the genetically laid down norm is a useless exercise. All the same, with difficulty, the kilograms gained with difficulty will quickly leave.

Reason number 4. Physical activity

Strong physical activity - strenuous sports training or hard work - often leads to weight loss. By the way, in addition to the loss of fat and muscle tissue, the body also loses moisture. It helps to reduce body weight, but dehydration is extremely harmful.

How to be? Optimize exercise and eat well.

Reason number 5. Stress

You know, after all, a common truth - all diseases are from nerves. Troubles at home and at work, conflict situations, diseases of loved ones, difficult life situations cause nervous tension and stress. Because of this, a person can lose weight dramatically - stress hormones actively burn fat.

Determine the body mass index

Are you sure you're too skinny, or do you think so? It is very difficult to assess yourself objectively.

There is such an indicator of BMI (body mass index), which will help to understand whether the problem is far-fetched or real.

It is calculated as follows: BMI = Weight (kg) / Height (m) 2.

The weight in kilograms is divided by your height squared. For example: with a height of 1.7 m and a weight of 65 kg, the BMI will be 22.5. This indicator fits into the norm recommended by the World Health Organization - from 18 to 24.9.

Smaller numbers already indicate a lack of weight, and an index of 16 and below - there is a dangerous pronounced lack of mass. It is necessary to recover, but only under the supervision of doctors, because obviously we are talking about serious health problems.

It turns out that the task of gaining weight in each case is very individual. For some, this is vital, and for some it is important from an aesthetic point of view.

What to do to get better

We decided that only quite healthy people can gain weight themselves. In principle, ideally, they should also turn to professionals. A nutritionist would select the optimal weight gain program specifically for each person. Realizing that this option is not available to everyone, we will figure out how to recover on our own.

Sleep and rest mode

Does it help to gain weight? Definitely yes. And here's why: a sound restful sleep, ideally 8 hours, relieves stress (and we remember that they lose weight from it), improves mood, improves appetite. During sleep, growth hormone somatropin is produced, which promotes muscle building.

On weekends, allow yourself a daytime afternoon nap, just lie down, relaxed, for half an hour or an hour. After having lunch at work, also try to sit quietly for a while. During the working day, relaxing 10-15-minute breaks are useful.

Evening walks will help improve sleep.

Sports activities

We remember that excessive physical activity provokes weight loss, on the contrary, properly dosed sports activities help to increase body weight.

Muscle development is promoted by physical exercises, and both men and women need them, but to varying degrees.
It is optimal, of course, to work with a personal trainer on an individual program. But ... In general, we manage ourselves.

You need to load all muscle groups, a great way is swimming, tennis. Weight training will do. There are many complexes for muscle development. We set out to train regularly - choose the right one, since they are easy to find on the Internet or in specialized literature.

Nutrition for those who want to get better

We have come to the most interesting part - after all, most of us are sure that it is proper nutrition that will help you gain the cherished kilos.

A calorie is a unit of energy that is contained in food and used by our body.

If you consume more calories than you expend, the excess is stored by the body and weight is added. How much someone needs these same calories depends on gender, age, activity and physical activity. Average: 1600-2400 for women and 2400-3000 for men.

To get better, you need to increase your calorie intake by 500-1000 per day. But remember: it is not the number of calories that is more important, but where they are contained. Food must be healthy! You can, of course, gobble up a cake and add about 500 units, but it’s probably more useful to get them by having lunch with a piece of turkey with a rice side dish.

So, you should not overeat with buns, pies, cakes and chocolates. Calorie? Yes, but our goal is to get better, not to get diabetes, caries and indigestion. We will add kilograms by eating healthy foods.

Here is a whole list of what saturates the body with the necessary proteins, fats, carbohydrates, minerals and vitamins:

• Eggs are tasty, high-calorie, a source of protein, vitamins A, D, E, folic acid.
• Fatty fish: salmon, trout, mackerel, tuna contain the protein we need, omega-3 unsaturated fatty acids contribute to the work of the heart.
• Shrimp is a high-calorie seafood rich in protein and amino acids.
• Cheese is valuable for its high content of protein and fat, calcium, and calorie content.
• Milk, sour cream, yogurt - we use it daily, we get vitamins, protein, calcium.
• Oil: we eat both butter and vegetable - olive, sunflower, peanut, corn.

• Carbohydrate-rich foods: pasta, oatmeal, cereals, baked goods, legumes, brown rice, vegetables.

And also obligatory in the diet: fruits, juices, nuts and seeds, dried fruits.

We are also trying to gain weight with nutritious cocktails.

There is such a folk recipe: stir 2-3 tablespoons of fatty sour cream in a glass of dark beer, salt and drink.

Another high-calorie drink: mix a glass of milk, a banana, a tablespoon of peanut butter, a teaspoon of honey, add a couple of ice cubes.

In addition to breakfast, lunch and dinner, it is good to have snacks during breaks. Suitable almonds, peanuts, dried fruits. Do not forget about fruits - bananas, peaches, melon, grapes. It is quite possible to afford ice cream or cake between main meals.

Such a rich diet in order to get better is recommended by many nutritionists.

But there is also an alternative point of view. Its adherents criticize frequent and high-calorie meals, giving their reasonable arguments.

Firstly, if you saturate the body with food all day, when will all of it have time to be digested? Secondly, from such food there is a load on the pancreas, liver, and our internal organs are not a conveyor for processing the flow of products ().

There is no more, but better - this is the motto of this method.

Carbohydrates will help those who want to build up adipose tissue (ladies, of course). And muscle development is promoted by amino acids obtained from protein products: eggs, milk, meat, fish. Men should focus on them.

Enzymes that help digest food are supplied by vegetables and fruits. They are essential in the diet of those gaining weight.
In general, the menu, the purpose of which is to get better, is simply the envy of losing weight. Is it possible to compare the range and quantity of products needed in these cases?

Regarding special means: anabolic steroids, gainers, protein supplements. Don't think they are your lifeline. Such things are used by athletes with strong physical exertion and under the supervision of specialists.

Achieve results with proper nutrition and lifestyle.

Let's try not to harm ourselves in pursuit of the desired kilograms, not to turn into an automaton, absorbing more and more portions of food. Better to be skinny but healthy than fat but sick.