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The causes of low weight may be several: from excessive weight loss in the past to diseases requiring a visit to the doctor. Consider the option when, in the absence of any serious disease, weight is significantly lower than the norm. What to do in this case? Of course, you can go McDonalds and fill yourself with hamburgers 24 hours a day. Weight, of course, will be closed, but for it will have to pay your own health. It is also necessary to gain weight due to muscle mass, and not due to excess fat deposits.
So, the first thing you need to do is adjust your diet. All your body, even if it is low, remains in equilibrium in the amount of calories that you consume per day. To begin with, change the number of food meals per day. Do you eat three times a day and less? To gain weight, this is clearly not enough. Fit five to six times a day at equal intervals. Professional bodybuilders who need to maintain their weight at a fairly high level, take food 7-8 times a day.
Next, pay attention to the calorie content in food. It should be increased, remembering the principles of rational nutrition. Remember that changing the diet is already stressing for the body, so you should not immediately go to fatty, heavy food and do not overeat the chops. To begin with, simply replace low-calorie products for conventional: replace low-fat milk by 3.5%, buy cream 25% instead of 15%, use natural oil instead of spreads. Any flour products can be eaten, but not in a hurry, but calmly, with any hot drink. For breakfast bunting with milk, possibly with dried fruits.
Mandatory protein intake: meat, fish and eggs. As for meat, the preference should be given to chicken, low-fat pork and beef. They can be hung, fry or bake any way convenient for you. This will provide your body with protein necessary to build new cells. Add legumes to meat, potatoes, rice - any food rich in starch. Of course, you should not give up fresh vegetables, their presence in your diet is necessary. Choose apricots, peaches, grapes, bananas and melons.
And, of course, you need to play sports. It is best to go to the gym and work under the guidance of a coach on a specially developed weight gain program. After training, eat food containing proteins and carbohydrates for 30 minutes - this will fill the spent calories, and your body does not have to draw energy from stocks.
Make sure you sleep at least 8 hours a day to get the maximum return on the weight gain process. Healthy sleep not only contributes to the restoration of the body, but also helps to digest food. Pin up bahis
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