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Someone is facing a problem excess weight, others dream of gaining at least a kilogram. The reasons for being overweight can be varied. For instance, genetic predisposition or . Specialists have developed a huge number of exercises aimed at combating overweight, but how to quickly get fat, so as not to harm your own health? The task is not easy, but doable.
Causes of thinness
Before choosing methods that help you quickly get fat, you need to identify the reasons that provoked excessive thinness. Here are the main factors that get in the way of weight gain:
How to quickly gain weight at home
Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.
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How to get better quickly at home
Behind every gram of fat stored is an entire metabolic system of the body. Normally, it serves to ensure that a person is healthy, strong and vigorous. If the weight begins to grow, then the metabolic processes are disturbed.
Instead of muscle - fat
Men are the main candidates for fullness even before reaching the age of 30. Their metabolism is faster, as it is "designed" for a large muscle mass and a more active life. But many modern alpha males spend their days at their desks and their evenings in front of the TV. It turns out that there is nowhere to build muscle. The ratio of fat and muscle mass is changing - and here, please, the macho's tummy and sides have grown.
To get better, a man does not even need to eat a lot, just move a little. But not proper nutrition- a catalyst for the process of gaining extra kilos. The less useful in food, the worse for the figure. So sedentary men are not recommended bakery products, semi-finished products, fast food. It is better to lean on protein and complex carbohydrates (cereals, vegetables).
Another "male" problem is the accumulation of toxins in the vessels. Women up to a certain age (before the onset of menopause) are protected from this - estrogen saves. Cholesterol plaques can turn into blood clots and cause an early heart attack or stroke in a man. Prevention: the same proper nutrition and exercise.
Overeating is dangerous for both the figure and the heart, even if the food is healthy. Nutritionists recommend reducing the portion by 2-3 times if you have to work only with your head. Men - office workers need to eat at least 500 Kcal less per day (subtract 2500-3000 Kcal from the norm).
Women under 30 gain weight for the same reason - physical inactivity. Of course, many people gain extra weight during pregnancy and then cannot get rid of it. The reason for the fullness here is in the hormonal restructuring of the body of the expectant mother and the uncontrolled use of junk food. Usually an active life in the first months after the birth of a baby (try to "passively" take care of him!) Leads to weight loss. Some say that they lost weight after they stop breastfeeding - the reason is all in the same hormonal change.
But if you do not take into account the weight gain associated with bearing and giving birth to children, then young women get fat for the same reasons as men - they move little and eat anything. As a result, the ratio of fatty tissue and muscles is not in favor of the latter.
Age or laziness?
The answer is age. With each passing decade, the human metabolic rate decreases by approximately 5%. Even slender women note that after 30 they began to recover a little bit. What to do?
Start metabolism, artificially accelerate it. To do this, go to fractional nutrition- portions of 200-250 g 5-6 times a day. Up to 15 hours - fruits, vegetables, protein (meat or fish). At lunch, carbohydrates (for example, porridge). Then vegetable salads. Do not eat fish and meat later than 4 hours before bedtime. You can also have dinner 1.5 hours before bedtime, but it is desirable that it be something light. Salad or fermented milk product, - recommends nutritionist Boris Skachko.
Sports also stand guard over harmony and beauty. In addition, with age, only sports keep us in good shape (unless, of course, your profession is not a skydiver). The recommended load is half an hour a day. Exercise must be done intensively to sweat. If you get bored of repeating the same thing in the gym, dancing will help, for example. They make almost all muscles work, while they begin with a warm-up warm-up and give an incomparable pleasure of creativity.
Dangerous Legacy
The tendency to be overweight is transmitted through the blood. Or rather, cells. As scientists from the University of Cambridge found out, several genes are responsible for obesity. One of them, the mutated KSR2 gene, is responsible for the breakdown of sugar and fats. Sometimes it manifests itself even in childhood. Fat kids can stretch out in adolescence, but start gaining weight after 25.
The second fullness gene - FTO - causes a desire to eat sweet and fatty. Obviously, it has to do with controlling the emotional state of a person. As you know, both sweets and fatty foods bring a feeling of happiness, as they affect the synthesis of positive hormones. Alas, the feeling is fleeting, and then it is very difficult to "drive" the extra kilos.
Matter of character
A sharp weight gain that is not associated with pregnancy is a very dangerous sign. It often indicates a hormonal imbalance. First of all, you need to contact an endocrinologist, do an ultrasound of the thyroid gland and pass the hormonal panel. You will also have to check the sex hormones and the work of the adrenal glands. Changes in behavior also speak of hormonal failure - capriciousness, lethargy, aggression and irritability.
Failure can be triggered by severe stress, but sometimes speaks of systemic disorders, such as the development of diabetes. It is impossible to ignore this alarming bell not only for the sake of returning a good figure, but also for maintaining health in general.
By the way, beer can also cause hormonal failure in men. Many doctors believe that beer affects the production of estrogen. In men (as well as women), both main sex hormones are present in the body - both testosterone and estrogen, just in different proportions. If the proportionality is violated, various unpleasant phenomena will begin. For example, a man has a weight gain in the waist, buttocks, hips, sides. Of course, you won’t turn into a woman from this, but it will be very difficult to return to form. By the way, some doctors believe that excessive drinking of an intoxicating drink also affects potency ...
In women, the “skew” towards testosterone usually leads to an abdominal type of fullness.
Such women can be very sexy and attractive, but they are distinguished by greater determination, willpower, and character. Abdominal fullness is when the belly grows, not the hips. That is, the extra kilos settle on the stomach and waist, says Boris Skachko. - To lose weight, you need to do exercises for the press, apply air loads with a changeable pace, play sport games And again, eat smaller meals.
seasonal
As a rule, each person gets a little fat closer to winter. This is due to a natural process: the body is gaining reserves for the future. After all, winter can be hungry ...
In addition, fatty and sweet foods quickly give energy, that is, they perfectly warm in cold weather. To this end, we are drawn to delicious with the first cold snap ...
Flaw sunlight in the autumn-winter period leads to a lack of positive hormones and the so-called blues. During it, you also really want to treat yourself to sweets (or fats), as products of this type give a short-term feeling of euphoria.
What to do if you get better for winter? First of all, control the portion size. Cold and hungry winter time It's in our genetic memory. But for an urban person, winter usually passes under quite acceptable conditions. Of course, the efforts of the body are spent on heating, but for the sake of this it is not worth eating kilograms of sweets. After all, we still spend most of the day in heated rooms, and more often in a sitting position at our desk. So do not lean on deliciousness, but for quick heating in extreme situation Carry a couple of fruits and a bottle of water with you. Fruits provide energy as well as sweets, and water will help balance the process of thermoregulation.
By spring (April, not cold March), a period of weight loss usually sets in - 1-3 kilos are easily lost. This is especially facilitated by the transition to "garden" food - greens and vegetables.
While weight gain is most often associated with overeating and lack of physical activity, we have found more unusual reasons. Perhaps our list will help you answer the question: why am I gaining weight?
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Nutrient deficiency
If you don't get a balanced diet, the needle on the scale can creep up despite the low calorie intake and exercise. Iron, calcium, magnesium and vitamin D are vital elements that must be obtained from natural sources.
If you have a lack of some vitamin or element, your metabolism slows down, you feel a lack of energy.
Medications
Medications can also cause weight gain. Contraceptives and some other pills, including antidepressants, steroids, and even diabetes medications, play a particularly large role in this. If you notice that your weight has increased after starting a new treatment, tell your doctor about it and ask them to look for alternative medicines that do not have this side effect.
Hormonal imbalance
If your adrenals and ovaries produce too much testosterone, you will gain weight and experience other unpleasant symptoms, including irregular periods. The sudden appearance of acne also serves as a signal of hormonal failure. Also, polycystic ovaries lead to weight gain.
Lack of sleep
Even if you sleep 6-7 hours a day, your body may not get enough rest. To cross this off your list of unusual weight gain factors, try going to bed half an hour or at least 15 minutes earlier. Trust me, you will notice the difference. However, if you have a desire to increase your sleep time by more than 8 hours, then remember the results of a study proving that excess sleep also causes weight gain.
Thyroid problems
Weight gain may be one of the symptoms of hypothyroidism, but cases of significant weight gain are still quite rare. If you have gained 3-5 kilograms, the problem may be in the thyroid gland. Such problems can also provoke fluid retention, but with proper treatment, extra pounds will quickly go away.
Slow absorption
Food stuck in the digestive tract for a long time can also provoke the appearance of extra pounds s, especially if you suffer from constipation. The intestines in this case can cause a slowdown in metabolism, which makes weight gain an easy task, and attempts to lose extra pounds are ineffective.
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Depression
If you suffer from depression, then most likely you overeat. Unfortunately, most antidepressants increase appetite. If your doctor confirms side effect tablets, ask him to prescribe another medicine for you.
The state of the musculoskeletal system
Osteoarthritis and other diseases that affect the muscles, spine, and joints can cause weight gain. Pain in the legs or joints does not encourage exercise. Another common cause of gradual weight gain is plantar fasciitis (heel spur).
Take up swimming or consult an orthopedist who will prescribe treatment to improve your general condition.
Stress
It is not necessary to go into depression, just stress has a negative effect on metabolism, significantly slowing it down, forcing the body to store fat in reserve. If the main reason lies in an excess of stress, you will gain weight in the waist area. If you can't handle stress, you're also more likely to overeat.
Itsenko-Cushing syndrome
This disease is the rarest of all the strange causes of weight gain. In addition to a sharp increase in body weight, it is also characterized by other unpleasant symptoms: from osteoporosis to pressure problems. The disease causes
Listed below are common causes of rapid weight gain. They will help you answer the question of why I gained weight dramatically. Some of them may be unexpected.
Reasons for rapid weight gain: Top 10
1) You stopped dieting
If you stopped sitting on a strict diet, having achieved your goal of losing weight, then later, returning to a normal diet, you will inevitably gain weight.
The body will begin to accumulate reserves, in case "hungry times" come again. This is how a protective mechanism works, which for many centuries allowed a person to survive in conditions when there was a lot of food in the season and starving in the winter.
For this reason, in order to lose weight, you need to use balanced diets that ensure that the body receives all the important nutrients.
2) You stopped exercising
You may not have eaten more, but you used to exercise. And having stopped doing this, they did not change their eating habits. It is clear that with active physical activity the body burns more calories. Therefore, it is not surprising that you have gained weight.
It will be helpful to play sports again if you enjoy the process. If you are not a fan of heavy loads, walk for at least half an hour a day. And don't forget to change your nutritional intake to match your new exercise routine!
3) You are pregnant
A set of one or two kilograms can be caused by pregnancy. If unexpected irritability, morning sickness is added to a couple of kilograms, then you should go to the pharmacy for a pregnancy test.
4) You do not sleep well at night, or the amount of sleep is not enough
Scientific research proves that poor sleep quality can lead to weight gain.
Those who stay up late often eat at night or chew something all the time until they go to bed. The desire to eat in this case is explained by the fact that lack of sleep leads to biochemical changes in the body that stimulate the feeling of hunger, while you should already be sleeping.
Try to go to bed early, and if you want to eat something after dinner, it should be a light, low-fat product - kefir, fruit.
5) There are hidden fats in your food
If you go to restaurants very often because your social status or work requires it, this is the most likely reason for the extra pounds. Side dishes, meats, salads, all kinds of desserts... You can't do without oil for a good taste, even if at first glance it is not there. From store-bought products, hidden fats are found, for example, in sausage, biscuits, cheese, and chocolate.
If you eat between meals something light, but in large quantities, without changing the diet in the main meal, then more calories are eaten during the day than you think, and this can lead to weight gain.
Based on the above, try to go to restaurants less often. And when you buy products in the store, do not forget to look at the packaging for how much fat they contain. And remember, if you've eaten well and are still hungry, you may just be deficient in some vitamins or minerals.
6) You eat too late
Do you have breakfast after 10 am with hot chocolate and a sandwich with butter and marmalade? What mistake! The rest of the day is not enough to use it all!
Do you have lunch after 3 pm and dinner after 8:30 pm? Participate in an aperitif (with alcohol and saltine crackers) until 11 p.m. every Friday and Saturday? At night, metabolism slows down and what your body did not have time to process during the day is deposited in the form of extra pounds. Therefore, wanting to have slim figure, you should have breakfast at 7-8 o'clock in the morning, and dinner no later than three hours before bedtime.
7) You are premenstrual
There is no reason to panic if you have gained one or two kilograms in the middle of your menstrual cycle. You should know that weight fluctuation in this case is normal. It is quite common that after ovulation a woman weighs a couple of kilograms more than before.
This is due to water retention in the body, the stomach may swell a little, and the chest may become heavier. But after menstruation everything will be back to normal.
8) You are very nervous
Stress leads to an increase in appetite and a desire to chew, and therefore can lead to excess weight.
Instead of having a normal meal, do you chew something at your computer? This way of eating prevents you from getting a feeling of fullness, and as a result, you continue to chew.
In addition, cooked meals are more balanced, and snacks are often high in sugar, salt, and fat. This may be good for calming the nerves, but not for the figure.
So if you can't stop yourself from chewing in a stressful situation, put something low-calorie under your arm, such as pieces of chopped fruit or vegetables. Checked: what lies next to the computer is eaten imperceptibly during operation, whatever it is!
9) You recently quit smoking
If you've quit smoking, it's very possible that you're unknowingly chewing something between meals to distract yourself from thinking about smoking. Instead of a cigarette, you put food in your mouth.
This is very common cause Why do people gain weight when they quit smoking? In this case, a way to replace harmful crunchies with fruits and vegetables will also help. This will not only distract you, but also help cleanse the body of accumulated toxins.
10) You have health problems
Certain medications are known to cause weight gain. One of them, for example, is cortisone.
It is also possible that you have hypothyroidism (an underactive thyroid gland). Such a hormonal problem can be the cause of fullness.
These 10 possible causes rapid weight gain will surely give you new information For search. In any case, if the weight does not stop increasing, you should consult a doctor.
Faktrum publishes 12 mistakes that you need to try not to make.
1. You don't use a schedule for lunch and dinner
Your body is a brilliant machine. When the body is waiting for food, it begins to spend energy on an accelerated program. After all, he knows that he will soon receive a new portion of fuel.
If you eat every different time, and besides, allowing yourself to work for many hours in a row without food, your body will slow down the metabolism. He simply goes into energy saving mode because he "doesn't know" when he will be fed next.
The ideal meal schedule to keep your metabolism at its highest possible level is once every 3-4 hours. Just remember to eat in small portions.
2. You drink too little water.
Your cells need a lot of water to function properly. When your body senses a lack of water, you burn at least 2% fewer calories than you could.
If you don't like plain drinking water, replace it with green tea. Each mug speeds up metabolism by at least three hours. Coffee, by the way, does the same, but on the condition that you drink it with water.
3. You avoid dairy
Dairy products contain nutrients that play an important role in burning fat and building muscle.
We are talking, in particular, about a substance called conjugated linoleic acid. It is whey made from casein and calcium. Calcium plays an important role in metabolism. The more it is in fat cells, the more fat your body will burn during the day.
4. You do not pay enough attention to physical activity
Your metabolism speeds up after your workout is over. The effect lasts approximately 48 hours. So try to go to the gym at least three times a week.
Besides, power training allow you to quickly build muscle mass. And to maintain it, the body will also spend a fairly large amount of energy.
5. You are an owl
Sunlight, which some people enjoy in the morning, is very important for your metabolism. The fact is that it regulates and normalizes circadian rhythms.
Everything is simple here: if they are violated, your metabolism slows down, because the body decides that it lives in a state of constant danger.
In general, try to wake up early. And, accordingly, go to bed earlier.
6. You're trying to cut out carbs completely.
And you are making a big mistake. Giving up carbohydrates is an extremely dangerous idea. If only because your muscles need glycogen, and it is formed from carbohydrate stores.
Plus, if you're cutting out carbs, you're almost certainly living with chronic fatigue. Without glycogen, you will have no energy not only for training, but also for everyday life.
7. Sometimes you snack on chips, crackers and crackers.
If you occasionally eat snacks like crackers, chips, or sugary yogurts and still want to lose weight, then you will need to change your habits. You should not eat snacks with unhealthy trans fats and sugar, but snacks with polyunsaturated fatty acids.
Walnuts - perfect option. If for some reason you don't like them, try other types of nuts. Any vegetables are also suitable.
8. You sleep at too high a temperature.
Check your thermostat. Your body burns calories effectively while you sleep only when it's at a comfortable temperature. It is not necessary to sleep in the cold, but you must remember that the ideal temperature in the bedroom should be between 18-19 degrees Celsius.
And remember: it is at night that the so-called “brown” fat is burned the fastest, which is concentrated in the area around the abdomen and hips.
9. You only use sea salt
We have nothing against sea salt: it tastes good and is not as harmful as other types. The bad news is that we all need iodine for a normal metabolism. Therefore, buy at least occasionally iodized salt.
Also, you should actively lean on iodine-containing foods: seaweed, eggs, shrimp and cod liver.
10. You don't buy organic.
11. You are not getting enough iron.
If your body lacks iron, then your muscles are chronically oxygen deficient. As a result - general lethargy, fatigue and fullness.
Women should give iron intake Special attention. Eat more legumes and dark greens - spinach, broccoli, Chinese cabbage.
12. You get too nervous
No one in the world can boast of living without stress. But it is important to remember that the body of a nervous person burns an average of 100 calories less than on calm days.
In addition, stress provokes our cravings for unhealthy foods. Therefore, it is vital to take time for yourself to de-stress. Choose the method that suits you best. The goal is to achieve even and deep breathing, which allows you to burn fat as efficiently as possible.