The problem of low weight is quite common, but on the background conversations and swept the Western world a wave of obesity may seem that this is not so. Be prepared for the fact that the increase in weight will take time, and does not tried to add the desired too fast - so you can cause considerable harm to their health. Some tips to help you quickly enough to increase the weight.

• Banana milkshake - product rich in calories and protein. Even one drink per day contributes to a significant increase in caloric value of your diet and, consequently, weight gain;
• Instead of having to drink cocktails, can eat three bananas a day, preferably - with a fat cottage cheese. The result will be the same - and you get the proteins and calories;
• Eat as much fat dairy products;
• Every day, drink at least one cup of warm milk with a tablespoon of honey;
• Add the grated almond milk, dates and figs; heat the milk and drink it. Eat dried fruit, chewing them thoroughly;
• As often as possible eat mangoes - a very high-calorie fruit, rich in complex carbohydrates. Milk shake with mango - is also a great product for weight gain;
• Include in the diet of fried food (cook them in vegetable oils), as often as possible cook meat and oily fish;
• Take more high-calorie vegetable dishes. For example, instead of boiled potatoes cook mashed potatoes with milk does not cook the eggplant and fry in butter, sprinkle with grated cheese dish, add to vegetable salads Vegetable salads: the generous gift of nature   mayonnaise;
• Consume 500 calories a day more than your usual standards. If after two weeks it will not cause a significant increase in weight, increase your calorie intake by another 200-300 calories;
• Always carry a bag of dried fruits and nuts. These foods are high in calories, so as often as possible, use them as a snack during working breaks and at any time.

Eat often

It is worth mentioning separately. Many people are surprised that they do not gain weight, though, like to eat a lot. They usually follow the traditional diet, which consists of three large meals a day. If the weight does not increase, probably, these dishes are not as big as they should be. For example, if to increase the weight you need to consume about 4,000 calories a day, three meals a day when you have to eat at a time, on average, 1333 calories. Quite a lot for a meal, right? In addition, with the rapid metabolism, which is often seen in people with low birth weight during the long intervals between meals all received calories burned successfully, and then taken the body for its own fat reserves. If there is a 5-6 times a day, the body will receive energy approximately equal portions and can defer some fat.

Try to eat so that with every meal to get a hefty dose of protein - these materials are critical to weight gain.

Large portions, large plate

That is, on the contrary. First, large plates, then - big portions. Maybe you have heard that losing weight is recommended to have a small size of the dishes? So, those who want to increase the weight, the opposite is true. The greater the plate, the more food you put there (which is dictated by the subconscious) and the more eat. Gradually increase the portions and caloric intake. One extra egg omelet in the morning, the extra burger for lunch, extra serving of fish for dinner - these small steps you will achieve the planned weight gain. Do not try to have a lot of - in addition to the severity of abdominal pain, and can be, and nausea, it will do nothing. Effectively, you can only increase the weight without violence against his own body - remember this rule and do not break it.

Caloric drinks

Due drinks can dramatically increase your own calorie diet. Earlier we talked about the milk shakes; You can add them to the juice, yogurt Kefir: a unique drink for health and harmony , Kvass Russian kvass: ideal for summer , Sports drinks. At the same time we must not forget about the water - this is the most useful drink, which can not be replaced by any other.

Train hard and rest

To consume your calories left in the muscle, rather than fat, you need to frequently and intensively to train. Strength training and cardio in a ratio of about 80:20 - the optimum choice for weight gain. Exercise may well be at home if you have a fairly heavy dumbbells and / or the bar. Push-ups, fast running, sit-ups - one of the most effective exercises to help fairly quickly increase your weight by increasing muscle mass.

Between workouts should be at least one day off, so that the muscles can relax. Without it, the effectiveness of training is quite low.

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