The other side of the coin: how to gain weight?

Glossy magazines and TV in one voice promoting the image of ideal woman, certainly with the scrawny figure, looking at that, often want something to eat. And most of the girls, seeing it, pace yourself with diets and exercise, hoping to get closer to such a dubious "standard".



However, not everybody wants to lose weight! There are many girls whose weight is below normal, so they still dream to recover. Yes, do not be surprised, wanting to gain weight quite a lot!

We will tell you what you need to do for those who want to gain the necessary weight!



- Choose healthy foods


Eating unhealthy fatty foods like burgers and fries is not the best way to gain weight. Such food usually contains harmful saturated fats.





To increase the weight you need to eat nutritious, but nevertheless useful products, for example, avocados, potatoes, corn, cereals, legumes, nuts, red meat, poultry and fish. The best useful sources of carbohydrates are fruits, vegetables and whole grain bread. In moderation, you can eat fats, oils and sweets, but don't them to get involved.





- Count calories


To gain weight, increase calories consumed food. The cook porridge with milk and soups - fat meat broth.





As a side dish to meat or fish serving rice, pasta or beans, and sauces add nuts and cheese. For Breakfast you can eat fat yogurt with banana and dried fruit, milk cereal or a couple of sandwiches with butter and cheese.





- Eat more often


Eat on time and try not to skip meals: weight gain is an important sequence! Definitely eat at least 3-4 times a day and percussive between meals - this will help to gain weight. For this purpose, perfect cheese sticks, milk shakes, cereal bars, dried fruits, yoghurts, breads, nuts.




- Increase servings




Gradually increase the portions can even replace his plate to the other, larger. Over time, the body, and you will not experience the sensation of gravity of an unusual amount of food, but you can easily gain weight.





- Drink high-calorie drinks


To gain the missing calories you will also help drinks!





To recover, drink as much milk or dairy products high fat and sugary fruit juices. If you exercise, pay attention to protein shakes - they are designed specifically for those who want to gain weight and increase muscle mass. These bred drinks perfectly balanced, contain the necessary fiber, protein and vitamins.




- Do sports




To consume large amounts of calories is not turned into the cellulite and adipose tissue, you need to exercise regularly.





Exercise for weight gain should be "power" and aimed at increasing muscle mass. Don't forget that you must consume more calories than you expend during exercise, otherwise your efforts will be in vain.





- Don't worry


You probably know that stress is one of the best burning off calories, so take it easy and get pleasure from meal and what you are doing. Negative emotions are harmful not only for the missing pounds, but also for the whole body. Nerves will hardly help you to gain pounds.





- Relax after eating


To gain weight, lay or sit quietly at least half an hour after a meal, read a favorite book or listen to music. Forget your worries and let your stomach quietly works!





Sample menu to gain weight


Gaining weight will help the following diet:




1st Breakfast

: oatmeal with nuts, dried fruit and honey or fat cottage cheese with jam, bread and butter and cheese, cocoa.

2-nd Breakfast: juice, a sandwich with cheese or sausage, drinking yoghurt.

Lunch: salad, thick soup beef broth, fish/meat with rice, mashed potatoes or pasta, coffee with cream, bun.

Afternoon tea: salad vegetables, drinking yoghurt/milk, a sandwich with butter and jam.

Dinner: scrambled eggs with tomatoes, mushrooms and ham, 0, 5 liters of milk.

Bedtime: Apple/pear.

Source:

WomanJournal

women's web magazine