Today it’s rare to meet a person who is not concerned about their own appearance. Most often, the cause of dissatisfaction is weight - whether it is excess or insufficient, it largely depends on the person himself, however, the problem remains the same in both cases - either lose weight or gain weight; how to lose weight or how to effectively gain weight at home? The web is dominated by articles on how to lose weight and which diets to apply, but we will talk about a set of treasured kilograms.
Why do weight problems appear?
Before you begin any process that will change your figure in the future, you need to understand why there are problems and so something needs to be changed? Perhaps your self-esteem played an unpleasant joke with you and you do not have to wonder how to quickly gain weight at home or how to lose weight?
Weight problems, whether overweight or underweight, arise amid many factors. Sometimes you cannot influence and change them in any way. What are these factors?
- First of all, you need to find out your gene pool. Perhaps the problems with the figure arose against the background of heredity. In such cases, it is usually very difficult to change the weight and body to the desired result.
- Metabolism is what directly affects the processing of food in your body. Perhaps you have it too slow or, conversely, faster than necessary?
- Lifestyle will always play one of the most important roles for every person. A sedentary lifestyle, respectively, slows down the metabolism and leads to weight gain and vice versa. In these cases, you can and should fight for a change in your lifestyle.
And yet, based on the above points, it is not clear why gaining weight is as difficult as losing weight. What is needed for proper weight gain?
We change the diet
It is clear to anyone that the reasons for losing or gaining weight are food. She will also become a faithful assistant for everyone who wants to gain weight, and even lose weight. First you need to reconsider your diet - what do you eat when you are with your family, what do you eat when you are very hungry, what do you eat at work, and most importantly, do you forget about food in principle?
What is there to gain weight?
A person who is gaining weight needs to be clearly aware that weight gain is not complete freedom in choosing food, it is very strict control of your diet, even if it is increased. So, we all know that in order to lose weight, you need to spend more energy than you consume. The same thing happens in the case of weight gain, only you need to eat more and spend less.
What is there anyway? Food should be high-calorie, but healthy, and meals should be complete. Proteins and complex carbohydrates should prevail in the diet, and it is also important to remember the existence of snacks. Examples of such products include lean meat, whole grain bread, cottage cheese, eggs, milk, seafood, and many others. This simple option is suitable for those who are wondering how to gain weight at home.
Servings and Frequency of Meals
We decided on food, but how much do you need to eat to gain weight? Experts say that for a stable set of kilograms (about 5 per month) you need to consume 1000 calories more than your daily intake. To calculate the calories you consume, you need to turn to online tables and calculators that are available almost everywhere.
People who purposefully go to weight gain should not eat "from case to case." Meals should be constant, a little more than you usually eat - this is the key to gaining weight at home. It is absolutely impossible to skip meals, if you do not want to start the process anew, it will be more and more difficult each time.
However, food should not enter the body "on the run." It is advisable to rest for about half an hour after you have eaten. Otherwise, how does the principle “eat more than spend” work?
Change in eating habits
The goal of gaining 5 or 10 kilograms was never easy in the sense that many had to change their eating habits.
You must admit that not many people will be able to drink milk of higher fat content, buy and eat fatty meat, being an adherent of boiled chicken, or, generally, sticking to vegetarianism. Fruits that help “burn” fat will need to be replaced with the sweetest ones (grapes, bananas), and cream or milk should be added to coffee. Here you already need to work on yourself and your desires.
Required condition
Drinking is the most important condition for both weight gain and weight loss. Not enough water causes dehydration, which leads to a slowdown in metabolism, poor health, weakness and dizziness. Serious health problems can already arise here, and there can be no talk of how to quickly gain weight at home.
Weight Lifting
Depending on the desired result, you will have to have everyday habits, in addition to eating habits. The key to how to effectively gain weight at home are these factors:
- Sleeping mode. Observe a constant sleep pattern, try not to deviate from it. The more you sleep after lunch or another meal, for example, the less energy will be spent, and this is exactly what you need. In addition, in case of lack of sleep, the body spends a lot of energy to overcome the resulting stress.
- Moral condition. Based on the previous paragraph on stress, we see that it also takes a lot of energy to deal with it. Frequent questions about how to gain weight for a guy at home do not carry a real desire to make their body better, and their nerves more stable. To avoid unwanted stress and anxiety, experts recommend eliminating the high consumption of coffee, alcohol and cigarettes smoked per day. Indeed, in addition to external factors, huge damage can be done to the body on its own, even without noticing it.
- Exercise stress. So that the food that you eat during weight gain does not go into fat, you need to "send" it to the muscles in time. Here, many have a completely understandable question: how to gain muscle weight at home? The right physical activity (mainly power loads, not cardio training) will lead you to the desired result.
Following all the recommendations will help to achieve the goal, but hoping for a quick result is not always worth it, because the process of gaining weight can take about six months or more. On the forums, many write about how to gain weight a girl quickly at home. In fact, doing it right and not harming the body is not so simple.
Who is not gaining weight?
There are times when a person cannot recover, even if he eats a lot and often. In such a situation, serious health problems may be the cause.
Such people need to be checked by a doctor, take blood tests, check the thyroid gland and lungs. It is possible that the reason for the inability to gain weight lies precisely in them.
However, even in the industry of weight loss and weight gain, there are good old folk methods. For example, you can often find many recipes of populists that answer the question of how to quickly gain weight for a man at home. Unfortunately, almost all of these methods are short-term, and besides, they can significantly damage your health.
How not to gain fat
Many athletes care about their weight, because the more mass, the more power loads they can withstand. Very often they use additional nutrition - protein. By itself, it does not carry any harm in itself - it simply compensates for the lack of natural protein. In such cases, the probability of fat accumulation is practically reduced to zero, because here is a combination of increased protein nutrition with strength training.
And what to do for those who still have the main question, how can they gain weight at home? Often for such people, only increased nutrition remains a priority (the use of proteins is also possible), and strength physical activity is not as high as that of athletes. Actually, therefore, the weight gain of those who want to do this at home is not so fast.
Main mistakes
Often, slow weight gain occurs due to a number of errors.
Firstly, many, especially those who are interested in how to gain weight a girl at home, forget about the need for physical exertion altogether, all the time devoting a diet to gain kilograms. This is not recommended.
Secondly, the influence of bad habits adversely affects not only your health, but also on goals and desires - to lose weight or gain weight will be harder than you thought, only because of bad habits.
Thirdly, and this is perhaps the biggest mistake among all - this is overeating. You should not eat everything in a row just because you are gaining weight. So you can increase the percentage of fat in your body - and this is not at all what you were aiming for. To gain weight correctly (which does not happen quickly), you need to eat a little more food, just do it more often and include high-calorie foods in your diet. This is the best option for gaining weight at home.
Weight gain features
There are categories of people for whom weight loss or weight gain is contraindicated for health reasons, and there is a category for which it is undesirable to do this in order to avoid problems that have not yet begun.
The same thing happens sometimes with adults, you can often notice topical questions about how to gain weight for a woman at home.
Modern youth so zealously took up the standards of beauty that they are ready for anything, just to change their appearance. However, not all of them think about their future condition.
How can a teenager gain weight at home without harming their own health? First of all, there should be a specialist who will monitor the condition, prescribe a special diet, record the results, the pros and cons. The independent use of any diets can turn into serious problems not only for adolescents, but also for children.
Why you need to increase muscle
Why is it so important to gain muscle mass, not fat?
- You can gain fat in any case - you gain kilograms or lose them. He will either stay with you (at least the minimum part), or will grow along with your weight. Muscles appear only under the condition of conscientious labor.
- Muscles visually emphasize any advantages of your figure to an even greater extent, which does not do fat. You can pump certain muscles for yourself - back, arms or buttocks, but you can’t “burn” fat in a certain place.
Another question is how to gain weight at home. This is much more complicated, because here not only indicators of the lifestyle of such a person are involved, but also heredity. In this case, the muscles are what really help to gain weight, while not harming one's health. All other methods will either lead to eating disorders or remain inactive.
conclusions
The desire to lose weight or gain muscle mass is sometimes not enough to bring it to life. Desire must be combined with perseverance, perseverance and constant work, and questions on how to gain weight at home in various forums are often powerless.
In this case, labor can be called an active lifestyle, giving up bad habits, avoiding stress and conflict, changing the daily diet and, of course, examining health.
Combining the recommendations of doctors, specialists, experienced people, you can achieve really high results, but not always in a short time. The long process itself will bring you a lot of pleasure if you want to make your life better, health stronger, and not just follow fashion standards of beauty.