There are many people out there who want to lose weight, but there are also many people who want to gain weight, but people often don't have the time they want to gain weight fast, but this is not safe.
Ten ways to gain weight quickly for skinny people to ensure 100% success adding protein-rich foods, exercising daily, adjusting the work schedule, reasonable living, and gaining weight quickly by exercising, eating more, faster, eating more meals, at least three snacks a day, eating continuously every day, get enough sleep, healthy diet, provide adequate nutrients, and drink high-calorie water.
3 ways to gain weight quickly and effectively at home are by drinking turmeric powder, cereal powder, and condensed milk.
Reasons why the body does not gain weight
Nutrition experts say that the body's condition does not gain weight or it is difficult to gain weight can stem from many different reasons. Let's take a look at some typical reasons that make you thin for a long time below:
Nutritional imbalance: Nutritional imbalance is the leading cause of your inability to gain weight as desired. Specifically, consuming too much starch, fat, or protein every day and forgetting to add fiber and essential vitamins and minerals greatly affect the metabolism.
Many studies have shown that the majority of Vietnamese people have a diet that lacks essential nutrients for the body, such as zinc, magnesium, iodine, selenium, and vitamins B, D, E, and K, causing metabolic imbalances substances in the body.
Skipping breakfast: Breakfast plays an important role in providing energy for the whole day of work and work. Studies also show that the best time for the body to absorb nutrients is in the morning. BILLION
However, due to a number of problems, such as waking up late, being too busy, not wanting to eat when waking up, many people skip breakfast – the leading cause of the body's inability to gain weight.
Sleep deprivation: Sleep plays an important role in the body's metabolism. If you often fall into sleep deprivation, insomnia, or poor sleep, your body will always feel tired and lose your appetite. Prolonged anorexia makes you not provide enough nutrients for the body.
Inactivity: Inactivity is a problem many young people face. Sitting for a long time in one place, with little exercise, can easily make the body sluggish, tired, and have no appetite.
Nutrition experts recommend every day, you need to spend at least 15-30 minutes to exercise, help the metabolism process better. Establishing a regular exercise routine will help you achieve your desired weight soon.
Drink less water: Always leaving the body in a state of dehydration is one of the common causes of your weight standing still. Scientific studies have shown that 70% of body weight is water.
Water also plays an important role in the metabolism and elimination of toxins. Therefore, please add at least 2 liters of water/per day to support the weight gain process more smoothly.
Scary effects of being underweight
An underweight, thin body can lead to the following scary effects:
Thin people often have big problems with absorption and metabolism. Therefore, the absorption of important nutrients such as iron, folic acid, and vitamin B12 is not as good as the average person's. Therefore, thin people often experience anemia symptoms such as dizziness, dizziness, fatigue …
Weakened immune system
Being underweight leads to poorer absorption of nutrients. At that time, the immune system will be weakened and unable to fight pathogens. Thin people are often more susceptible to diseases than normal people.
Susceptible to disease memory loss
Thin, underweight people tend to have a weaker absorption of nutrients. The amount of fat stored in the body is also less than that of an average body weight person. The brain is deficient in nutrients, easily leading to impaired memory and inattentive work …
Vulnerable to osteoporosis
Thin people often lack many important nutrients, especially vitamin D. The lack of vitamins makes thin people more prone to osteoporosis, brittle bones or easy fractures.
How to gain weight fast for skinny people 100% success
Add foods rich in protein
Protein (protein) is an indispensable nutrient in the weight gain menu for skinny people. According to nutritionists, every day, a person needs to provide 1g of protein/0.5kg of body weight. For example, if you weigh 50kg, you need at least 90g of protein a day.
Protein can be supplemented through dairy foods such as milk, eggs, meat, fish and peas. In the busy modern life, it is difficult for each person to get enough protein for you to gain weight without creating excess fat. This is why you cannot gain weight quickly through simple daily meals.
Instead, to ensure that the body is provided with adequate protein, you can use more protein-containing products through the mouth.
Working out at the gym, and exercising every day helps bring results
To gain weight safely but without accumulating too much fat, you need to follow a scientific diet combined with reasonable physical training such as gym, exercise …
With gym exercises, the body will easily remove toxins through the pores, stimulating blood circulation. This makes it easier for the body to absorb nutrients. In sports, the gym is still the best way to exercise for health and fitness. Exercises help stimulate muscle growth in the whole body, remove unnecessary fat. Weight training will help build strong, beautiful muscles thanks to the addition of protein.
For thin people who want to gain weight quickly, when exercising, it is necessary to limit the performance of fat-burning exercises such as cardio and aerobics. Burning too many calories will make the weight gain process much slower and not highly effective.
Adjust work schedule, reasonable activities
How to gain weight quickly for thin people is not difficult. You just need to apply the scientific weight gain formula. In particular, keeping the mind relaxed, avoiding stress is extremely important. Try to strike a balance between work and leisure time. Working too hard can cause the body to burn too many calories, making it difficult to gain weight.
How to gain weight by eating more, faster
The rule for effective weight gain is that the calories you take in must be greater than the calories you burn. On average, a normal person will consume about 2000-2500 calories per day. But for those who want to gain weight, it is necessary to consume about 500 more calories. That is, 1 day needs to load 2500-3000 calories more.
On the daily menu, you should eat a variety of foods with a full range of important substances. Try to eat quickly in the first 15 minutes so that the body takes in more calories before the nervous system signals that it is full.
Eat many meals, at least 3 snacks a day
Those who want to gain weight in addition to 3 main meals need to add at least three snacks/per day. Eating many meals ensures that the body is always loaded with nutrients. Snacks will help compensate for the calories digested, helping skinny people gain weight effectively.
Eat continuously every day
If you want to gain weight fast, about 5kg/week, you should eat at least 5-6 meals/day. Forming the habit of eating continuously, regularly and on time will help the weight gain process be more favorable.
Try to eat meals before going to bed so that your body gets used to the most effective food intake. However, only healthy foods should be consumed with dairy-based weight gain foods.
Get enough sleep
Sleep plays an important role in restoring and supplying nutrients to the organs in the body. Experts recommend that thin people who want to gain weight quickly need to try to get enough sleep (at least 8 hours a day) and sleep deeply.
Have a healthy diet
Although it is always necessary to consume calories continuously, you need to remember that only healthy and scientific foods should be eaten. You should prioritize natural foods that are low in preservatives, low in fat and rich in fiber. Besides, it is necessary to limit fast foods such as fast food, alcoholic drinks or stimulants.
Full of nutrients
Full supplement of 4 important groups of substances to help the body gain weight effectively:
Protein: An important nutrient that is indispensable in the daily weight gain menu. Protein-rich foods help to store more calories and increase muscle building for the body.
Fat: This is also an important nutrient that helps skinny people gain weight quickly. You should only consume foods containing unsaturated fats to ensure health, and avoid the formation of bad fat in the body.
Starch: Starch is the main source of energy for the body. Most of the body's calories come from macronutrients. Certain thin people cannot lack the above nutrients in the daily weight gain menu.
Vitamins: Vitamins and minerals have the effect of accelerating metabolism and keeping the body healthy. In addition to supplementing the above 3 important groups of substances, thin people do not forget to provide an adequate amount of essential vitamins and minerals for the body.
Drink high-calorie drinks
Fruit juices or smoothies have the ability to provide the body with many nutrients and energy for an effective working day. Therefore, besides adding filtered water, you can add calorie-rich water to your body to support the rapid weight gain process.
Tips to help gain weight quickly for thin people
Here are some “small but martial” tips to help skinny people gain weight safely and quickly:
Do not drink water before main meals
– Eat snacks or supplement regular meals, and avoid letting the body go hungry to consume heavy energy.
Instead of drinking water, add milk or drink calorie-rich water when thirsty.
– Eat lots of protein-rich foods.
– Increase the amount of food in each meal
– Should eat protein-rich foods first (meat, fish, eggs, etc.), then eat vegetables and fruits.
If you want to gain weight quickly, you need to stay away from smoking.
Ways to gain weight fast at home
How to gain weight by drinking turmeric to gain weight
Some scientific studies prove that turmeric has the ability to improve digestion very well, thanks to the compound Curcumin. Drinking turmeric starch helps the body always feel hungry. Food is easily digested and absorbed by the body after entering the body.
How to gain weight quickly with cereal flour
Cereal is a food that helps to gain weight effectively and supports energy metabolism for skinny people. This is an excellent source of proteins, minerals and vitamins for the body. To increase the balance of cereal flour, you should choose whole grain combined with oatmeal for greater effect.
How to gain weight effectively with condensed milk
Condensed milk contains cow's milk and sugar as the main ingredients. Adding condensed milk to the daily menu is a way to help skinny people gain weight quickly, thanks to its rich calorie content. You need to mix about 2 tablespoons of condensed milk with 500ml of warm water and drink it when you wake up and before bed. After a while, you will see a noticeable improvement in weight.
How do I know if I am underweight?
To determine whether you are underweight, people often rely on the formula to calculate BMI (Body Mass Inde).
BMI = Weight: (height x height). Where, weight = kg, height = cm
BMI < 18.5: Skinny, underweight
– BMI from 18.5-24.9: Normal
– BMI > 25: Overweight
BMI > 30: Obese
The above formula is only approximate because it is only based on height and weight without mentioning muscle mass. Some people are petite but still very healthy. In terms of BMI, being underweight does not mean having health problems. A statistic in the US shows that about 1% of men and 2.4% of women are underweight.
Answer questions related to weight gain
Which foods contain the most calories?
Each food provides a different calorie content. So, if you want to gain weight effectively, you need to know the following high-energy foods to add to your diet menu:
- White rice: 1 cup of rice (100g) on average has about 130 calories and many other nutrients such as 0.3g fat, 28.2g Carbs, 2.7g protein
- Beef: On average, there are about 250 calories in every 100g of beef. However, each part will provide a different amount of calories. For example, raw beef, both lean and fat, has about 278 calories, and beef tenderloin has about 142 calories. Beef brisket is about 251 calories. Beef ribs are about 306 calories, beef about 201 calories, beef tongue about 224 calories…
- Peanut butter: Every 100g of peanut butter will provide the body with 573 calories, in addition to 2.5g of fiber, 15.5g of carbohydrates, 27.5g of protein and 44.5g of fat.
- Cheese: Studies show that in 100g of cheese, there are about 402 calories. The amount of calories varies depending on the type of cheese. For example, laughing cow cheese contains about 67 calories/15g. Meanwhile, 100 grams of mozzarella cheese contains 280 calories.
- Chocolate: On average, every 100g of chocolate provides 545.6 calories. Each type of chocolate has a different calorie content. Specifically, each 28g serving of dark chocolate provides 136 calories. While 25g of white chocolate brings 146 calories.
- Tuna: Studies show that for every 100g of yellowfin tuna, it provides about 129.8 calories for the body. Besides, tuna also provides some other nutrients such as: Cholesterol: 47mg, Fat: 0.6gr, Protein: 29mg, Vitamin A: 1.3% DV, Sodium: 2% DV
- Salmon: In 100g of salmon there are about 208.2 calories. In addition, this fish also provides many other good nutrients such as: 6.34g omega-3 fat, 12 mg calcium, 19.84g protein, 40 IU Vitamin A, 0.64 mg zinc, 200 mg phosphorus…
- Eggs: In 100g of eggs provide about 155.1 calories. In addition, the amount of calories in eggs can vary according to the size and processing of 1 egg.
Which fruit is good for effective weight gain?
Fruit is a healthy food that provides a large number of essential vitamins and minerals for the body. Thin people should add good fruits to effectively gain weight such as:
|Fruit type||Vitamins and minerals provided|
|Banana||Potassium (9%), Vitamin B6 (33%), Vitamin C (11%), Manganese (14%)….|
|Butter||Vitamin K: 26% of the Daily Value (DV)
Folate: 20% DV.
Vitamin C: 17% DV.
Potassium: 14% DV.
Vitamin B5: 14% DV.
Vitamin B6: 13% DV.
Vitamin E: 10% DV.
|Coconut||1 coconut provides about 24mg of vitamin C, In addition, it also contains thiamin, vitamin B …|
|Mango||Mangoes are high in fiber, vitamins B6, A, C, and E, and essential minerals like potassium and copper.|
|sapodilla||High vitamin A content helps to brighten eyes and improve vision|
|Pineapple||On average, 1 cup of pineapple juice has copper content up to 18% of the nutritional value of the day. They are also rich in B vitamins: Vitamin B1 (Thiamine), B6 (Pyridoxine), B9 (Folate)|
Should I use drugs to gain weight?
Nutritionists recommend that thin people should not use drugs to gain weight. Although the drug works to gain weight quickly, it has many potential dangers.
Most weight gain drugs on the market have corticosteroid ingredients that cause many dangerous side effects if used for a long time or not as directed. Some serious consequences caused by weight gain drugs such as osteoporosis, high blood pressure, and stomach ulcers …
The way to gain weight safely for high efficiency is to add enough nutrients to the daily weight gain menu. Along with that is to build a good working and resting time, regular exercise, and sports.