The people around you may have a lot of goals in training as well as a diet to help lose weight and reduce their belly fat.
However, you have a thin, thin, lightweight, and often get sick and you are trying to set a goal of gaining weight but do not know how and do not understand why you eat a lot but he couldn’t gain weight.
We gain weight to a moderate level then stop and keep the weight within a reasonable range that is BMI.
However, to gain weight in a healthy and reasonable way, we need to have scientific grounds and understand the root of the problem.
In this article, BellyFatZone will tell you the proven weight improvement tips for over 1,000,000 people in many countries around the world.
Weight gain is not difficult, as long as you accept to change your daily routines and combine with hard workouts and gym, everything will be extremely easy.
One of the key decision principles is to always eat 3 meals, adding at least 3 snacks, eating a lot of nutritious foods, and using Mass products as the best option.
The guide to gaining weight for thin people ensures success is never wrong
To be able to improve your weight as well as solve the problem of excess fat, you need to master the ‘immutable’ principles right below.
Basic principles how to gain weight effectively for thin people
The first and foremost thing is that you have to master the fundamentals first. When the foundation is solid, it is easier to build a house, avoid diversion and save time and cost a lot.
Complete protein-rich foods
Protein (protein) is an indispensable nutritional component of any weight gain diet.
According to research and the share of 1,000,000 successful weight gainers, one needs to provide about 1 gram of protein / 0.5kg of body weight.
For example, if you weigh about 50kg, you must provide your body with 90 grams of protein per day.
In addition to taking advantage of natural foods high in protein such as milk, meat, fish, eggs, peas … you should use more types of products rich in pure protein (completely safe, no effect. help because it’s just protein).
In today’s busy life, not to mention the foods with many ingredients including junk, injections … we hardly find enough food to provide enough protein; so it’s hard to make sure you gain weight without causing fat gain.
Instead, protein supplements like Mass Muscle Gainer milk will help you quickly replenish a large amount of protein with a few sips.
Exercise, exercise every day to increase muscle more effectively
If you want to gain weight quickly without having to worry about excess fat accumulation, you need to combine a scientific diet with hard workouts.
During the gym, your body will easily eliminate harmful toxins through the pores, stimulate the circulation and blood circulation.
Thanks to that, you will easily absorb nutrients. Currently, there are many sports that are worth a try; however, we recommend a gym and fitness. Why?
Exercise, bodybuilding is the best way to stimulate the whole body to develop, limit the unnecessary fat storage.
Not to mention, weight training will help make the most of Protein’s function, build muscle, and make muscles toned better for both men and women.
Note, in this process of improving weight, we will limit fat burning exercises as much as Cardio, Aerobics because that way you will burn too many calories making the process of weight gain a lot slower.
View more: How to gain weight and muscle in gym
Adjust your work schedule and activities in a scientific way
It is not difficult to gain weight fast for thin people, but do not turn it yourself. We need to follow a scientific formula a little bit.
In particular, keeping the spirit of comfort and stress is very important.
Make a good balance between working time and rest time, avoiding letting your body burn too many calories, making you spend too much effort.
Eat more and faster
One of the rules for effective weight gain is to consume more calories than you burn.
On average, a normal person will load about 2000-2500calo / day, then for those who want to improve their weight, you need to load about 500 more calories; ie an average of 1 day you will need to load about 2500-3000calo / day.
You should eat a variety of foods, diverse and important groups. Eat fast (at least for the first 15 minutes) to absorb more before the nerve agency has reported being full.
Eat at least 3 snacks a day
In addition to the main meals, we will need to add extra meals to ensure your body is always loaded with nutrients.
Snacks will help you balance the calorie content of the flower, helping skinny people to gain weight quickly.
Regularly adding fruits to this meal, or you can take advantage of the type of milk to gain weight, this is also extremely ideal.
Eat continuously every day
In addition to making sure you eat at least 5-6 meals a day, you need to practice a habit of eating continuously and regularly, on time.
Remember to eat meals before going to bed, will help the body gradually get used and loaded food most effectively. However, it should be noted that eating only beneficial foods will help.
At this time, milk weight gain products also play an important role, ensuring 1 day calories are not short of.
Get enough sleep each day
Sleep plays a very important role in the body’s recovery process as well as providing nutrition to all organs in the body.
This is the secret of how thin people gain weight fast but very few people know or care about it. Try to get enough and deep sleep, at least 8 hours a day.
View more: Skinny girl workout to gain weight
Even though we say eating a lot and eating well, we need to remember everything that is healthy and scientific.
Remember to use natural foods and do not hesitate to use Mass supplements.
Actively adding the following components as well.
Provide adequate nutrition
Finally, we cannot forget these important nutritional ingredients:
- Protein: This is an extremely important nutrient that you cannot lack. High protein foods will help store more calories and stimulate muscle building.
- Fat: This is also an important ingredient in weight gain. However, instead of using the bad fats, use the good ones to stay healthy and avoid accumulating bad fats in the body.
- Starch: These high-calorie supplements are indispensable if you want to improve your weight.
- Vitamins: In addition to the above nutrients, vitamins and minerals will be extremely necessary to accelerate metabolism and keep your body healthy.
Luckily, only 1 cup of Mass Milk is enough to provide all 4 types of calories with relatively high calorie content.
Drink plenty of high-calorie drinks
In addition to practicing, eating, we need to choose fruits to make good birth or juice to provide the body with more nutrition and energy in a day.
Foods for thin people need to gain weight
After mastering the basic foundation, you also understand that the second thing we need to talk about is that thin people should eat quickly to gain weight as well as muscle scientifically?
We will divide the following nutritional food groups right below for you to find out and divide into each meal.
Protein-rich food group
Protein (protein) plays a very important role that most people do not understand much about the importance of nutrition and it is easy to ignore and pay little attention to it.
However, protein is the main factor that helps muscles grow, helps lean people to strengthen muscles, limit the accumulation of fat and muscle.
You can easily get high amounts through protein-rich natural foods like beef, chicken, tofu, eggs, etc.
Starch-rich food group
Read carefully what the starch article is. This is an important component in the list of essential nutrients for human health no matter who you are, what your goals are for exercise.
In particular, for those who are ‘lean’, starch is too important because it provides a lot of calories, helping to improve weight extremely effectively.
Think about it, want to lose weight, you should reduce carbs (carbs or carbohydrates) down exactly as in the article how to lose weight effectively.
So if you want to sign, then you have to spend, while you can say starch must be ranked first? Starchy foods include rice, bread, fruits, vegetables, etc.
Foods with good fat
Here we only talk about which is good, and the bad ones are ignored whether useful or not.
This is an extremely important ingredient, especially those who are difficult to gain weight or gain is an obstacle nothing more difficult to eat. Good fats help replenish energy for the body, providing more calories.
Remember that everything needs balance, especially for fats and carbs. Do not take advantage of that to build fat rather than build muscle is tired, so you will have to spend more time reducing fat.
However, if you are too thin, like a toothpick, do not be tired of thinking. Just get fatter. Just worry about losing weight and not going anywhere.
If you just want to gain a moderate amount of weight, rebalance, increase protein, eat less fat.
Foods rich in vitamins
For us, vitamins and minerals sometimes nobody cares. However, did you know that we are only healthy when we have vitamins and minerals supplementing our body every day?
That is why bodybuilders and gyms are actively using multivitamin tablets every day.
In particular, for those who are in need of improving their weight, the vitamin shows more power and influence to limit disease and health.
When you are healthy, eating better, gaining weight is not too difficult. We can easily find many vitamins in green vegetables, fruits. You need to make sure you get enough vitamins C, K, B, E, D … every day.
How to exercise the gym to gain weight
Speaking of eating and drinking already, how to eat, what to eat … now you have to talk about practicing, right?
The common point of thin people who are difficult to gain weight is because they do not have cravings or absorb too poor nutrients so they eat a lot but cannot eat much.
This is largely due to the poor metabolism of the body, the nutrients are also quickly eliminated, instead of feeding.
So how? The best is to actively work out sports, gym, bodybuilding.
Gym exercises will stimulate the appetite because you have to consume more energy, muscle development needs more nutrition.
Weight training also helps you strengthen muscles. If you are not used to exercising before, you need to do more, more regular and take time to see results.
If you are used to practicing and playing sports, you just need a little time to get used to weight training and will quickly reach your goal.
Try to work on major muscle groups and also sub-muscle groups such as the chest, back, abdomen, biceps, back arms, shoulders, thighs before and behind. We also have a gym schedule 6 sessions a week.
Avoid jogging/cardio too much will cause you to lose all the effort and have loaded calories. Jog can burn a lot of calories.
Planning to gain weight
After understanding all the issues related to nutrition and exercise, to answer the question of how to gain weight fast for thin people, we need to know the detailed plan.
If it is not difficult to know if you have succeeded and the results are difficult to control.
Determine why it is difficult to gain weight
This is a very important step because you need to know where the cause comes from.
- If the only reason is from improper eating habits, punctuality, or use of stimulants … then just eliminate those bad habits.
- If it is due to a condition such as stomach ulcers, digestive disorders, or related issues, you need to go to the hospital and handle it before thinking about what you want to gain weight.
Set a goal of weight and menu to gain weight, then record carefully
- You need to set a goal of how much you need to increase and for how long to achieve your desired weight.
- Once you have a specific goal, you need to start up your weight gain menu right away.
- Remember carefully “Every day add 500calo, then 1 week you will gain 0.5kg”.
- Keep a record of your daily food intake.
- By the end of the week, see if you gain weight. If not or less, change and increase the amount of food.
Combined with scientific practice
You can completely practice at home. However, it is best to go to the gym and apply the exercise schedule above.
Use additional supplements if needed
If you can’t guarantee your food, try adding weight gainers like muscle milk mass gainer, especially to those who aren’t absorbing much nutrition.
Perseverance and follow up
This is a very important step, after you have completed all 4 steps. You must constantly and should not use again. There are times when it will gain weight fast, sometimes it will be difficult, but just adjust it accordingly.
Every week, check and adjust yourself to be okay.
The type of food that increases weight gain
As stated above, milk for weight gain for skinny people doing gym, bodybuilding, or English is called Weight Gainer or Mass Gainer. Why do we need its help when we can eat and drink?
These types of milk for thin people are actually just supportive products, providing nutrients, not medicine. So there’s nothing to worry about side effects …
For those of you who can’t guarantee the meals of the day, those who struggle to gain weight, this is a perfect choice.
These types of bodybuilding milk provide more than 1,000 calories per dose, lots of protein, minerals, vitamins, and many other important ingredients. Think about an average person who needs to consume about 2000 calories a day.
Yet nothing if 1 day of taking at least 1 dose of Mass milk to gain weight, we have loaded up to more than 1000 calories already. Now you just need to add 1000 to the average level and increase by another 500 to complete.
So, how can we not gain weight?
Not to mention 1 strength of these types of weight-increasing milk is to help us supplement a lot of vitamins, minerals, proteins to increase lean muscle again and extremely suitable after training.
Mistakes in the process of gaining weight make you frustrated failure
Although it’s easy to say, it’s easy to read; but the application is different. Not to mention that if you keep making mistakes like this, you will lose.
Eat a lot but sedentary to not lose energy?
Exercise and exercise at reasonable scientific intensity is an important factor to stimulate the digestive system better, help the body absorb nutrients more effectively.
Therefore, if you eat a lot of nutritious food but are lazy to practice, you will become less and less hungry. Exercise will help your body crave for energy to compensate, stimulating muscle growth.
Do not choose exercises or sports that require more energy, burn fat fast, as much as swim, cardio, boating, cycling… Instead, choose subjects like Yoga and weight training.
Eat more fat to fat, faster fat?
Fat people are often people who have a lot of fat, not a lot of muscle, but this is not entirely because they eat a lot of fat, so do not blame the fat.
Fat cells are only made up of excess energy (due to eating fat, starches, proteins …). If you only focus on eating more fat, it will make it difficult to digest and anorexia, but it will even increase your cardiovascular risk.
So, to gain weight safely, you need to eat a balanced diet of nutrients from different foods. In particular, the total energy intake must be higher than the energy consumed per day.
When you eat will easily gain weight?
Many people think that ‘Spend an entire day eating without gaining weight’. However, they forget that eating throughout the day only makes the digestive system tired, difficult to handle the food loaded, not absorbed, and to the main meal, it is no longer demanding to eat.
Therefore, it is best to follow the same recipe, eat 3 meals, eat on time, in addition, eat enough 2-3 extra meals. That’s okay, don’t eat junk food.
Eating is more important than drinking, isn’t it?
Water plays a very important role in body weight. Lack of water will make you lose 1-2 pounds, not to mention slowing down the metabolism, making the body, stomach tired. Water also helps transport nutrients in the body, helping you feel better.
However, be careful not to drink too much water before meals. Drink at least 2-3 litres a day, depending on you.
Whether you have lost weight or you are naturally thin, at some point you will want to gain weight.
The best way to naturally gain weight is to increase the number of calories in your diet, as well as alter the number of your habits to promote more eating in your lifestyle.
However, it is best to see a doctor and find out what is causing your low body weight
The conclusion to gain weight naturally you need to ensure the following:
Increase the number of calories in the body
Eat protein to increase muscle mass. If your goal is to gain weight while maintaining a toned body, then you need to eat protein-rich foods on a regular basis.
Eating protein after exercise is very good. Lean meats (like chicken, lean pork, and fish), eggs, beans and lentils are all great sources of protein, as well as yoghurt and healthy nuts and oils.
You may not know: 1g Protein contains up to 4 calories
Even something as simple as chocolate milk is a good way to get more protein, although keep in mind that most chocolate milk is high in sugar, not good for you in bulk.
Also, try to eat protein right before bed. Drink some milk or eat some yoghurt to keep you energized overnight.
This can also help you recover if you exercise regularly. Stir protein powder into yoghurt, oatmeal and other foods to add protein and calories.
Add high-calorie foods to your meals
Try adding full-fat cheese to the beginning of your meal. Stir in some peanut butter and honey with oatmeal.
These foods are high in calories and can help increase your overall calorie intake. Dried fruit, eg, dried apricots, figs or raisins.
Eat complex carbohydrates: brown rice, barley, whole grains. (avoid simple carbs like white flour, sugar, and white rice)
Eat healthy oils and fats
Healthy oils: olive oil, avocado and nuts, are rich in nutrients as well as high in calories.
Adding a bit of oil to your salads or having a meal with a little sliced butter is an easy way to boost calories.
Note: if you use coconut oil, use it sparingly. Although it raises your “good” cholesterol levels, it is 90% saturated fat and too much fat can cause health problems.
Other oils, like olive oil and soybean oil, offer more health benefits.
There should be enough items in your diet
Although you want to keep your food intake nutritionally “concentrated,” it’s good to include desserts or snacks as it can help boost your calorie intake.
Please eat cake if you crave chocolate. Just don’t make the sugars larger than your food
Use foods that are easy to eat when you are sick
If you don’t feel like eating when you’re sick, one of the best tips is to choose the foods you find easiest to eat.
That way, at least you will still get enough calories to keep yourself energized so that you won’t lose weight when you’re sick.
It’s important to try to combine as much fruit and veg as possible, but when nothing goes well, choose what you normally eat.
Foods like mashed potatoes and pasta and cheese can be good options, as they contain a lot of calories but don’t make your stomach upset when you’re sick.
Focus on nutrition after you get better
If you are sick, you should eat what looks good. But now if you are feeling better now, you need to make sure you are getting all the vitamins and minerals you need.
Make sure your meals are balanced with protein, whole grains, vegetables and fruits.
Fish is a great protein with lots of nutrients, don’t forget brightly coloured vegetables, green vegetables and also include milk in your diet.
Change your eating habits to naturally gain weight
Always eat enough meals
Every day, make sure you eat at least three meals. Usually, people tend to skip breakfast, only eat 2 main meals, but make sure you have eaten 3 meals, that will help you gain weight.
If possible, increase the serving size to 5 or 6 meals and divide it evenly throughout the day. If you can’t overeat as it affects your stomach, eat small meals throughout the day. Remember: Don’t skip meals!
Eat more often
Eating regularly throughout your day can provide you with a steady stream of calories. Try to eat at least every 4 hours, whether it’s one of your meals or a small snack.
If you haven’t been to a meal yet, try a snack that includes a protein bar and 3 different foods. If you prefer, you can make 4-6 smaller meals throughout the day, instead of adding snacks between larger meals.
Stock up on snacks with you
Have a snack with you so you can use it whenever you want. For example, dried fruits, nuts such as walnuts, cashews, peanuts …
Try a calorie drink
Sometimes eating all day long makes you feel full and you can’t eat any more, but being full doesn’t necessarily mean you have enough calories.
So if the case is already full, try with liquid calories, you will not feel too full when consuming them.
Do not use soft drinks because it does not provide nutrition, but only empty calories.
Instead, drink smoothies, yoghurt, and even fruit juices, all of which have calories and nutrients as well as fibre that is essential for your body.
Do not drink before eating
Drinking water or any drink before you eat can fill you up and make you lose the urge to eat.
Instead of drinking water before eating, try drinking a calorie-rich beverage while eating, such as a fruit juice or a smoothie.
Skip foods that contain empty calories
While candies and cakes look like an easy way to gain weight, you want healthy weight gain. Eating these empty calories is unhealthy.
Keep your foods rich in nutrients, such as vegetables, fruits and meat, as you increase your calorie intake. Avoid foods like soda and foods with excess sugar.
Exercise and lift weights
In addition, exercise increases your appetite, making you want to eat more by boosting your metabolism.
You can start you with gentle exercises then gradually increase the difficulty level.
You can also try exercises like swimming, cycling, or push-ups.
Pay attention not to overdo it because instead of helping you gain weight, it makes you lose weight.
See your doctor for a checkup
Talk to your doctor about the best natural weight gain plan
It can be difficult to determine if how much weight you need to gain enough, as well as how many calories to eat a day to help you gain weight.
Your doctor can help you understand the best target weight for your body so you can set your weight gain goals. They will then help you define a healthy exercise and diet plan to meet your needs.
Don’t start a new diet or exercise routine without first discussing it with your doctor. They can help you understand what is safe for you to try.
Exercise is very important to your health, so you should exercise regularly to gain weight. Your doctor will help you figure out how to exercise for at least 150 minutes per week without losing weight.
Work with your doctor to find out why you can’t gain weight
Your doctor can treat conditions like diabetes, hyperthyroidism, celiac disease, anorexia, and also anorexia. Ask them what treatment might be right for you so you can start healthy weight gain.
- For example, you can take insulin or medicine to stimulate your body to use insulin if you have diabetes
- If you have hyperthyroidism, your doctor may prescribe medications to shrink your thyroid. In rare cases, they may recommend a simple surgical procedure to remove a portion of your thyroid gland.
- If you have celiac disease, your doctor will help you eliminate gluten from your diet. They may also recommend supplements to boost your nutrients or medicine to help reduce inflammation in your digestive system.
- If you suffer from anorexia, stress or depression, you can work with a therapist to overcome your illness.
The above tips for you can gain weight naturally, and most importantly, what you want, if you want to gain weight, then focus on your diet.
If you eat mulberry without gaining weight, or if you are bored of eating, then the best way is to see your doctor! Hopefully, through this sharing will make you achieve the desired weight.
How to gain weight in 1 month naturally Video:
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