Lack of weight and thinness, as well as extra pounds, can become a serious problem for a woman, not only in terms of aesthetics, but also in terms of health. If the woman's weight is, indeed, below normal, this can be corrected, and it is advisable to do this under the supervision of a doctor.
Instructions
Step 1
On the other hand, to gain weight, you need to eat everything that is prohibited during a weight loss diet. That is, to absorb more sweets, bread, cakes, muffins, fat, fried and harmful. The weight will certainly increase, but it will be due to the accumulation of fat with a disproportionate distribution in the abdomen, thighs and buttocks. With a quick set of kilograms, muscle tissue and skin will not cope in these parts of the body, and stretch marks and a lot of other imperfections will appear.
Step 2
Food for weight gain should be nutritious, but healthy and balanced. And along with nutrition, do not forget about physical exercises, which will strengthen the muscles, will increase muscle mass. By the way, the main type of load should be strength, not aerobic training.
Step 3
The calorie content of food should be due to the high protein content - it is he who is responsible for the plastic processes in the body. Eat foods rich in amino acids, minerals and naturally vitamins. For better assimilation of food, it is advisable to include plant foods in the diet. The digestibility of food will only increase from vegetables, fruits and herbs. Do not avoid multicomponent first and second courses. If there is a desire, then do not deny yourself rich and sweet food, but within reasonable limits.
Step 4
For effective weight gain, you should follow the diet - food should be taken at least 3-4 times a day. Don't miss out on hearty breakfasts, multi-course lunches and hearty dinners. The food portion should be large. As a rule, underweight women traditionally eat small portions, to gain weight, you will have to change habits, learn to eat a lot.
Step 5
For a qualitative increase in muscle mass, the number of calories consumed should be more than usual - from 2300 calories per day (the daily calorie intake for a woman with an average weight is 1800-2000). In order not to harm the body, do not increase the amount of food intake abruptly, in jerks - this can lead to heaviness and discomfort in the stomach and provoke an exacerbation of other diseases. The most important rule to follow both when dieting for weight loss and when referring to weight gain methods is the balance between exercise and calories consumed.
