Surely, among your friends there will be at least one person who eats everything in a row and at the same time retains naturally harmony and do not recruit a gram of excess weight. In secret, you even envy such people: "Eat what I want and how much I want, and I have to press the carrot to reset at least a kilogram." Do not rush to make such conclusions. In fact, envy in this situation there is nothing.
What does "body mass deficit"
We can say about the lack of mass when the body weight index is lowered below the value of 18.5. To find its value, divide the mass (in kg) per square of growth (in cm).
How to gain weight quickly - how the mass deficit affects health
In modern society it is believed that people suffering from overweight or having obesity of varying degrees are subject to a variety of diseases. This is true. Excess weight negatively affects the work of various organism functions. But weight lack is an even more dangerous problem.
Scientists calculated that the mass deficit increases the risk of premature death. The lack of weight provokes pathologies in the work of the immune system, causes the development of muscle atrophy and osteoporosis, increases the likelihood of serious fractures.
How to gain weight fast - causes of body weight deficit
Very often, the thin man does not think about the fact that his body weight does not correspond to normal indicators. This is exactly as long as the first problems begin. To find the right way to solve them, you first need to establish the cause of this course of events. Among the most common factors are allocated as follows:
- genetic predisposition and heredity;
- problems with thyroid gland (hyperthyroidism);
- psychological disorders of food intake (anorexia);
- infectious diseases;
- diabetes.
The identification of the cause is the first step towards restoring the normal operation of the body.
All these factors require immediate intervention of a specialist. If the situation has not yet reached a critical point, and you just want to gain a few kilos to figure looked aesthetically pleasing, try to act according to the following schedule.
Six ways to quickly gain weight and not get fat
When it comes to weight set, meaning no build-up of subcutaneous fat layer (although he, too, must be present in reasonable limits), and an increase in muscle mass.
Double the amount of food
To body weight began to grow, it is necessary to artificially create a surplus (excess) calories. This can be done by increasing the amount of servings and more frequent meals. If you've eaten a hamburger for lunch, go for two. Omelette from two eggs to replace the four, etc.
Important! Watch out for food. Calories should come from healthy foods. If you start eating five buns or drink gallons of sweet drinks, the only result would be diabetes and sagging belly.
Do not skip meals
Eat every 2-3 hours. For the first time will be hard to readjust. Feel free to crank an alarm clock or timer to not to miss the right time. Pay special attention to breakfast. The first meal is to take place not later than 15 minutes after waking. Otherwise, the body begins to spend internal reserves that you absolutely nowhere.
Replace spoons and plates
Psychological tricks that should not be neglected. Get a plate of 1.5-2 times the usual. Fill the bowl to the brim, and try to eat a large spoon. At the time at home, you can even completely eliminate the use of forks.
Watch out for meals after sport
In any case not starve after exercise. If the sports end hunger - it is the very moment when there is a useful load the body with carbohydrates and proteins. The same applies to the power supply before class. If you do not give your body the portion of calories, it will still take energy from internal resources, in this case, you do not need.
Eat high-quality products
Choosing high-calorie foods, pay attention to its quality. Among the products that will help to gain weight can be noted red meat, chicken, eggs, nuts, dried fruits. The diverse menu will be, the faster you will see results.
Record and analyze results
Keep track of how the process is necessary in order to avoid "side effects." When the weight starts to grow, you must be sure that this does not happen at the expense of fatty tissue. At the first sign of increasing amounts of fat, reduce your caloric intake by 200 kcal per day. After a week or two once again analyze the process. Soon you will already begin to intuitively understand how to correctly adjust the menu and exercise program, but initially without such a diary just can not do.
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I've always been ... dystrophy very much like a little muscle. Therefore I went into the hall. Know, girls, this is the best way to set a beautiful muscle mass. I exercise regularly + special supplements to take (I is a protein shake) -to added weight, and it looks very nice ...))