Underweight - a serious problem.The question "how to gain weight?"facing many of us, ladies.To solve it, please note the following points.
Try to find out how the body weight throughout life in your immediate family.It is often said: "Thin as a mother, grandmother, etc." We are all - children and their parents get a legacy not only external data.Many processes in the body is also genetically determined (primarily metabolism enzyme system status, hormonal status).
Remember how your life has changed (including weight) in recent years.Stress, diet violation great physical and psycho-emotional stress contribute their "adjustments" in the work of many human body systems.
Usually underweight problem does not occur "suddenly", especially when no other complaints.It is necessary to find out the reason: start with a consultation with your doctor.If you want to go further examination.At the same time, contact your doctor, dietitian, who can help you evaluate your diet and nutrition, and if necessary make adjus
offer a few tips for those who want to get better.
• Vary your diet.Monotonous food quickly bored, decreased appetite.In addition, with a variety of foods the body gets enough nutrients - not only basic, but also those that are needed in very small quantities.
• Eat 4-5 times a day.The feeling of satiety persists as long as the food is in the stomach.The meat, especially fat, is retained in the stomach 4-6 hours, low-fat fish dishes leave the stomach faster, potatoes, legumes are digested for 3-4 hours, bread, vegetables, cereals - 2-3 hours.
• Eat on a schedule (even on weekends and holidays follow the established power mode).With the approaching meal time begins to stand out the gastric juice, there is an appetite, which in turn helps food digest and assimilate well.With the same purpose it is necessary to slowly chew.
• Try to eat all cooked at one time, but it does not load.Irregular meals, especially a hearty supper, impairs digestion, which could result in stomach discomfort, worsening sleep, sometimes there are headaches.Give the whole dinner is not necessarily the enemy, but to eat something light - is sacred.
• As the energy value of the diet shall meet the expenditure of energy or slightly exceed it (for each person - individually).Calorie meals throughout the day so you need to distribute:
- 1st B - 25-30%
- 2nd breakfast - 10-15%
- lunch - 35-40%
- dinner -15-20%.
• Filling weight should not occur very quickly - no more than 2 kg per month.Metabolism to normalize gradually.And it's quite a long process.Weight correction and maintaining it at an optimal level - a serious work.Take this responsibility - and the result is sure to please you!