• Correct eating habits
To adjust the metabolism and gain weight,it is first necessary to develop a proper, healthy food habits. Unfortunately, many suffering from underweight, believe that it is enough to eat a lot of fatty foods, lead inactive lifestyles and the result will not take long. But the reward for such idleness will not be normalization of weight, and new disorders of the digestive, cardiovascular, fatigue, hormonal disorders, and so on.
Under the correct eating habitsmeans the part (fractional) 5-6 balanced meals a day. It is necessary to forget about a chaotic power, often practiced by the students. The daily food intake should be divided into equal intervals. For once it is not necessary to eat more than 200 grams of food. This will gain weight with the correct »speed» - no more than 1.5 kilogram per week.
Value and has the ratio of fats, carbohydrates andproteins. Ideally for proteins should have no more than 15% of the total food eaten per day on carbohydrate - 50%, and fat - 35%. The total amount of protein does not exceed 100 grams to 1.5 kg weight. Therefore, with reduced weight is usually recommended protein-carbohydrate diet. Precautions should choose a diet in which meat alternate days with fish, people suffering from kidney disease, stomach.
If between meals there is a feelinghunger, it is possible to satisfy high-calorie snacks (bread + cheese, cheese, boiled meat, soybean paste, nuts). In this daily calorie should be in exact accordance with the way of life. For example, a person leading a more active way of life, in contrast to those employed in mental (passive) labor, need to focus on the upper indicators calories.
If the morning is not desirable, then the last Primafood should plan no later than 19 - 20 pm. In this case it is possible to accustom the body to breakfast in the morning and not »rock» of his before lunch, snacks and coffee to escape. This is especially true for those who lead an active lifestyle. In this case the person is not threatened loss of muscle mass.
In principle, good nutrition in mostcases will allow you to gain the necessary weight. Keep in mind that after this you need to necessarily change the wardrobe, and buy silver jewelry (http://miller-style.ru/Serebro_350000g.html) To create a new image can not hurt.
• Moderate exercise
Немаловажное значение при правильном наборе веса имеют и физические упражнения. Регулярные занятия спортом позволят увеличить вес за счет мышечной, а не жировой ткани. Но в этом случае диетолог должен откорректировать потребление белка, а перед тренировкой (примерно за час) нужно съесть белково-углеводную пищу, после – легкоусвояемые углеводы.
• Supporting drug therapy
In some cases, the physician may prescribeadditional drugs that enhance metabolism. These may include anabolic, nootropic, enzyme preparations, vitamins and probiotics. If the problem is with a weight tied to the psychic load, then it is advisable to use anti-stress therapy.
• Sufficient (quality), leisure
For the normalization of metabolic processes isenough to adjust the mode and quality of sleep. This is important, as it was during the night's sleep, the body's metabolic processes occur, allowing the body to obtain the necessary substances for normal operation.
Content:
1. The main causes of underweight (http://www.of-md.com/hw/);
2. The dangerous consequences of reduced body mass (http://www.of-md.com/oslw/);
3. What should I do to gain weight (You read that section);
4. What to eat when weight deficit (http://www.of-md.com/food-hw/).
