Weight rate is calculated according to a special formula. A low index indicates a lack of muscle mass and fat. It is not always possible to solve the problem of thinness quickly. The task is simplified if you know how to gain weight.
Causes of thinness
First, it is worth finding out what caused the sharp decline in body weight. Experts single out two main provocateurs of thinness:
- The curvature of the spine (scoliosis);
- Disruption of the functioning of the gastrointestinal tract.
The incidence of scoliosis is determined by the spine, which is responsible for the work of the gastrointestinal tract and thyroid. Problems with lack of weight are most noticeable if the curvature is concentrated in the area of the dense fitting of the vertebra to the organs of the digestive system.
To gain weight skinny girl is offered to take a course of massage and exercise. The recovery period depends on several factors:
- The individual feature of the body;
- Genetic predisposition to thinness;
- associated problems related to the functioning of the stomach and intestines.
The genetic predisposition of the girl to thinness contributes to a significant loss of body weight.
Weight gain is possible only after full or partial alignment of the spine. Therefore, the treatment is prescribed complex. In addition to massages, consultation is offered with an osteopath. After the examination, the surgeon prescribes a referral to LFC (physical therapy). Do not neglect and unconventional methods. One of the most effective ways is to do yoga.
The second most common cause of severe weight loss experts calls the dysfunction of the stomach and intestines. In this situation, the problem is growing because of the slow absorption of food. Against this background, the appetite is lost, the skin becomes painfully pale.
It is quite difficult for girls to gain weight, even if they regularly consume high-calorie products. In the case of gastrointestinal disturbance, there is an excess of the hormone, which is responsible for tissue decay. Cortisol burns the food entering the stomach, preventing the ingestion of fats, proteins, and carbohydrates.
Cortisol is a stress hormone. It begins to be actively produced by the adrenal glands at a time of intense arousal, stress. To stabilize the situation you need to learn to relax, manage the course of your thoughts.
It is sometimes as difficult to recover as it is to overcome excess weight. Solving the problem is hindered by bad habits, emotions, psychological barriers. Lack of internal self-support is the strongest obstacle to recovery. This is manifested in the following factors:
- Low self-esteem;
- Inability to cope with emotions;
- Lack of full communication
- The need for protection
- Self-presets and taboos;
- Internal conflict.
Effective overcoming the problems will help qualified professionals with the participation of close people. Psychologist in conversation with relatives tells how to properly communicate with a person who is not able to find harmony with himself.
Simple but effective advice will help to overcome the psychological barrier:
- Organizing trips to nature by the whole family (or with friends).
- Close communication (you need to learn to open up to loved ones, talk about what is bothering you).
- To monitor the atmosphere in the family (if possible exclude stressful situations, unpleasant emotions).
If the weight deficit is 25% or more, without the help of a psychotherapist can not do.
The way to fix the problem lies in determining the nature of the psychological barrier. If thinness is associated with the desire to bring the body shape closer to fashionable parameters, girls cease to adequately evaluate themselves. Obsessive thoughts about losing weight lead to food rejection. An experienced psychotherapist is necessarily involved in the regulation of the condition.
Nutrition at weight gain ectomorph
People of a lean physique are called ectomorphs. They have very poorly developed musculature, the fat layer is almost absent. Exchange processes in the body are carried out at an incredible rate. A lot of energy is consumed. There is nothing left to build muscle.
To correct the situation, a special diet should be developed. It should be hearty, enriched with fats, carbohydrates, and proteins. You also need to introduce regular physical training aimed at building muscle mass.
Ectomorph nutrition guidelines:
- Ingredients for cooking are selected only of high-quality natural origin.
- Daily calorie intake is offered above 10-15% of the norm (within 2500-2900 kcal).
- When making a menu to use more foods rich in carbohydrates (they should be about 50%, fats – 20%, proteins – 30%).
- Preference to give fats of plant origin.
- Eat fish oil (it contains a large amount of omega-3 fatty acids).
- Divide the daily diet by 5-7 meals at intervals of 2-2.5 hours. Portions should be small.
- Exclude from the menu fast carbohydrates, fast food, fatty and smoked products. The sources of slow carbohydrates should be porridge, flour products made of coarse flour.
- As a source of protein use meat, cottage cheese, eggs, fish, legumes.
- Up to 60-70% of all ingredients should be fresh vegetables and fruits.
- Drinking mode – at least 3-l per day.
You have to understand. Muscle mass is not gained during food consumption or exercise. It happens during sleep. Therefore, the ectomorph needs to observe the sleep mode (at least 8 hours a day).
Foods for a balanced diet
In order to get better, you need to properly balance the diet. The menu includes foods enriched with fats, proteins, and carbohydrates.
Preference is given to vegetable fats. Dishes should be prepared using olive, corn, flaxseed, and sunflower oils. The product based on olives is saturated with fatty acids, which have a beneficial effect on the functioning of the digestive system, metabolic processes.
Sunflower seeds, avocados, nuts, egg yolks contain valuable micro and macronutrients, fat-soluble vitamins. The body’s valuable omega fats and vitamin D can be found in fish oil.
When making a menu, you should avoid using animal fats and trans fats.
The main sources are:
The diet occasionally can include low-fat varieties of pork. The weekly menu is sure to include fish and seafood, chicken eggs, milk, and its derivatives. Dairy products are low in fat.
It is better to use homemade preparations made on the basis of natural milk: yogurt, kefir, sourdough, cottage cheese. Calcium, amino acids, and other nutrients that are available in milk are important for muscle mass.
The source of the substances is products with a low glycemic index. First of all, it’s porridge. The diet should use :
- Wheat grits;
The menu is replenished with dishes of fresh vegetables, fruits, berries of non-acid varieties. To regulate the level of sugar entering the body with fruit, they should be consumed in the morning and during training. Food, enriched with fiber and sugar, well replenishes the energy supply.
Under the ban falls:
- Fatty and smoked food;
- Sweets, confectionery;
- Packaged drinks.
- Menu for the week
Given the recommendations for ectomorph nutrition, the next week’s menu is offered.