Being lean or thin can be painful. If you have always been in the body, and then lost dramatic weight, you need to see a doctor. The examination will show if there is a painful component of rapid weight loss. In some cases, weight loss may be associated with type 1 diabetes, the appearance of malignant neoplasms, stress or depression, or the presence of parasites in the body.
If the state of health does not raise questions, the cause of thinness may be congenital features of the body. Asthenics often face a lack of weight, fat and muscle mass. People of this body type have thin bones and a minimum amount of muscle mass.
You can find out if you are of this type by measuring the circumference of your wrist. If the resulting value is less than 15 cm for women, and 18 cm for men, you can safely be classified as an asthenic body type.
Another reason for being thin is often a good metabolism. And this is more a plus than a minus. Be that as it may, and with age, the metabolism slows down, so harmony will not always be your “disadvantage”.Expert commentaryElena Kalen, nutritionist, expert in weight loss psychology, certified coach
Today it is fashionable to lead a healthy lifestyle and have a beautiful body. Millions are busy losing their weight. However, there is another category of people who dream of gaining weight. Not a slender, but thin person evokes the thought of a painful condition.
The roots of thinness can really be a disease, so a person who wants to gain weight should do a full medical examination and check the work of the digestive tract, hormones, the presence of parasites, and be tested for tumor markers.
It is also necessary to remember that constant stressful situations, unhealthy diet and lack of a healthy lifestyle can lead to thinness. Some people work so hard that they simply collapse in the evening from fatigue, forgetting about food.
Build the right meal plan
To lose weight, you need to create a calorie deficit. Therefore, in order to get better – to form excess.
An important point to note is that leaning on unhealthy, high-calorie foods, such as fast food, is a downright bad idea. Such food will not only harm health (provoking serious illnesses), but you will get better on it not harmoniously with the whole body, but locally – in “fat traps” (shoulders, hips, stomach, buttocks). In addition, heavy consumption of unhealthy food often leads to problems with the gastrointestinal tract, exacerbation of chronic diseases. Therefore, the main rule of weight gain is to choose healthy foods.NoteThe main rule of weight gain is to choose healthy foods.
The meal schedule should be fractional – 5-6 small meals a day, or 3 main meals and two snacks. In this case, the last meal should take place no later than 1.5-2 hours before bedtime.
Pay attention to your drinking regime. You need to drink 30-40 ml of water per 1 kg of body weight per day. Since all processes in the body, including the build-up of muscle and fat mass, occur with a sufficient amount of water in the body.Did you know?
On average, a man should eat at 2000-3000 kcal per day, and a woman at 1600-2400 kcal, depending on the lifestyle, working conditions and the level of physical activity. To gain weight, the daily calorie content needs to be increased by 400-500 kcal.
10 healthy foods that are guaranteed to help you get better
Nutritious smoothies and shakes
Sugary drinks with fruits and berries are not only tasty, but also good for your health. Eating them as a snack or in addition to your main meal will give you the pleasure and weight gain you desire. It’s all about the number of cocktails!Make a
Combine 1 banana, 1 glass of milk, 15 g of chocolate and 1 tbsp. l. peanut butter. Whisk until smooth and refrigerate.Try a
Try the caramel apple cocktail! Combine 1 chopped apple, a glass of natural yogurt, 1 tbsp. l. caramel syrup, beat until smooth. Add whipped cream to taste before serving.
Nuts: walnuts, almonds, cashews
Nuts are an ideal choice for those who want to round off a little. It is a source of healthy fats – Omega 3 and Omega-6, which strengthen the immune system, are effective in the prevention of cancer, help get rid of depression and reduce emotional stress. In general, by consuming nuts regularly, you will feel better and look your best.
If you find rice porridge boring, try cooking it differently! The secret of the dish is in flavors. Feel free to supplement rice with berries and dried fruits, eat it along with proteins – slices of fish and meat, combine with dressings – tomato, mushroom, seafood. Also, don’t forget about nutritious dishes like sushi and pilaf. Top up vegetables with meatballs or try fish cakes with rice.
All types of vegetable oil and natural butter will complement the taste of cooked dishes and help you recover. Nutritionists classify them as high-calorie foods, but this makes them no less useful. There are about 90-100 kcal in a tablespoon of oil.
The fattier the meat , the better for someone who wants to gain weight. But fatty pieces are potentially harmful to health, especially if there is a history of gastrointestinal diseases. An excellent solution is red meat. It is a valuable source of protein and an affordable muscle building product. It contains two important substances – creatine and leucine, they stimulate protein synthesis and muscle tissue growth, which means they help to harmoniously recover.
Salmon and oily fish
They are included in a limited number of fatty foods that are beneficial to health. Including due to the high content of protein and omega-3 fatty acids.
A portion of cottage cheese is a great start to the day and preparation for an active workout. Protein products are an important part of the menu of professional athletes. In addition to strengthening bones and replenishing calcium deficiencies, proteins contribute to muscle growth. Combine cottage cheese with dried fruits and nuts for even more health benefits.On a note!
With regular power load, the figure acquires a beautiful relief, body weight increases. But cardio loads for those who want to get better are “contraindicated” – they actively burn fat.
Starchy vegetables, including potatoes, enrich the body with fiber and fast carbohydrates. This means that after such a lunch you will be full of energy and your ability to work will increase. Best of all, potatoes are mashed, baked or boiled in slices. In addition, cook proteins (fish, meat) or make salads with fresh herbs and vegetables.
Fruits and berries
The berry and fruit season is a great time for both weight gain and weight loss. Fresh crispy and juicy fruits perfectly replace sweets and cakes, enrich the body with fiber. For those who strive for harmony, nutritionists advise to eat fruits and berries in the first half of the day, so that the body has time to “work out” – that is, spend the energy received.
Well, for those who dream of getting better, fruits are an excellent option for an afternoon snack. Choose the most high-calorie types – bananas, grapes, peaches, apricots.
A couple of eggs for breakfast and another for a snack. For those who seek to gain weight, nutritionists advise eating up to 3 eggs a day. Scientists have long proven that there is no connection between this product and an increase in “bad” cholesterol in the body. It is a proven fact that eggs combine high quality protein and healthy fats.Expert commentaryAnna Ivashkevich, nutritionist, clinical psychologist-nutritionist
– How to get better harmoniously?
An important question that immediately arises here is how do you want to gain weight: muscle or fat? And so, and so the weight will be gained, it is important in what proportion. Do not think that you need to eat everything in order to set. You, of course, will increase the weight, but your body shape may become completely different from what you want it to be.
As with weight loss, daily calorie intake is important when gaining weight. You should not increase the calorie content of the day by a lot at once, calculate your basic metabolic rate, including training, and increase the calorie content by 10-20%. This will be enough. That is, your norm is 2000 calories, which means you need to add 200-400 calories (200 for those who are gaining weight quickly, and 400 for those with difficulty). The diet should contain proteins, fats and carbohydrates.
- Proteins – 1.5-2.5 (3g).
- Fat – 1.5 (3g).
- Carbohydrates – 2.5 (6g).
A diet of about 4 or 6 meals, whichever is more convenient. It is better not to overeat at night so as not to cause problems with sleep and sugar surges. It is better to carry out the last, dense meal 2-1.5 hours before bedtime.
Be sure to drink water. Foods are no different from what people eat to lose or maintain weight. The diet should include meat, poultry, fish, seafood, whole grains, coarse bread, vegetables, fruits, vegetable oils, dairy products, eggs. Gain weight with baked goods, sweets, junk food, etc. in large volumes and several times a day is not worth it – it will only bring harm to health and constant problems with the gastrointestinal tract. Measure is important in everything!Expert commentaryElena Kalen, nutritionist, expert in weight loss psychology, certified coach
To get better, you need to consume more calories than you expend. However, you should not try to gain weight quickly and overeat fast food and candy. Just as with weight loss, the body needs to get used to the new volume of food intake, to prepare the gastrointestinal tract and organs responsible for the production of hormones. And overeating can lead to the fact that only one fat will be gained, an excessive load on the heart, pancreas, and digestive tract organs is possible.
You should eat fractionally every 2-3 hours. The diet must include foods containing protein. It is also worth maintaining the balance of BJU, do not overuse fast carbohydrates.
Exercise or stretch to keep your body fit and toned. Poor nutrient absorption can be one reason for unintentional weight loss. In this case, it is necessary to cleanse the intestines and populate it with useful lacto- and bifidobacteria. It is imperative to drink a complex of high-quality vitamins.
Caring for and loving yourself, the daily routine, planning your own time, eating high-quality and healthy foods, revising your perception and reaction to stressful situations will help you maintain your health and beauty of your body for a long time.Expert commentaryVadim Guliev, fitness trainer
Modern society imposes on us the ideals of beauty, and although the body-positive movement is actively developing now, most still dream of looking like over-photoshopped “Barbie dolls”. At those who need to get better, they laugh poisonously, they say, be glad that there is nothing superfluous. Excessively fast metabolism, fatigue, undeveloped muscles, sleep disturbance remain behind the scenes. Now I’m talking about people who are uncomfortable in their own weight, they cannot lead a fulfilling life.
So, one of my acquaintances, who has stomach problems, weighs 43 kilograms with a height of 170 cm and has been unsuccessfully trying to gain weight for 5 years so that there is a chance to give birth to a child. This problem is not far-fetched, but the most real one. What to do?
First, it is worth visiting a nutritionist and undergoing a comprehensive body examination. Excessive thinness can lead to metabolic disorders, diabetes, or even cancer. You can gain weight by consuming more calories daily than you expend. I do not recommend pouncing on fatty foods and fast food. Such a diet will certainly affect the condition of the skin, nails, hair, stomach function and well-being. Stop at legumes, dairy products, all types of meat, cereals. Start adding protein and protein shakes to your daily meal. Add olive and vegetable oils to your food, eat nuts and dried fruits. Thus, you will increase the calorie content of your diet without harming your health.
Don’t like running and cycling? And do not: this way the weight will only be lost. How do you like the idea of doing strength training? By pulling the “iron” in the gym and gradually increasing the load, you stimulate muscle growth and weight gain.