Arrive quickly for women
'I'm too thin and I do not get a gram, whatever I eat. I want to arrive, but how? "
Some women find themselves too thin or too thin. It is difficult to determine whether someone is slim or just too thin. Each has its own beauty ideal. However, you can calculate on the basis of the BMI whether there is underweight. That is the case with a BMI <18.5. Underweight can eventually cause health problems. There can be different causes for the underweight. A doctor can investigate whether there is a disease or other medical reasons. If this is not the case, then you can take action yourself for a friend.
For women who find themselves too thin, Bodystore has put together a beautiful nutritional plan. A 30-day plan in which you can achieve maximum results. This plan is high in calories and very easy to implement. Eat tasty and healthy every day, without having to think about a good, high-calorie meal. We have already done the thinking for you. You just have to apply for the plan and you can start arriving soon.
When are you too thin and are you underweight?
You are underweight if your BMI is below 18.5. You can calculate your BMI using the following formula: body weight in kg: (body height in meters X length in meters).
Example: weight 55 kg, length 1.70 m = 60: (1.70 x 1.70) = 19.03 so BMI = 19
Although you have a higher BMI in the example, you might consider coming up with weight.
Arriving, how do you do that?
You arrive by eating more calories, carbohydrates, fats and proteins. For this you choose healthy food to feel good and fit. You get healthy carbohydrates from potatoes, whole grain products, vegetables and fruit. In addition, dietary fiber (fruit and vegetables, legumes, linseed), vitamins, minerals and healthy fats (fish, nuts) are indispensable. Very important are proteins (chicken, salmon, nuts, whey). You have to eat more calories than you burn. Eat at least 6 times a day. In addition to healthy eating, you can get extra healthy calories and proteins with special shakes to arrive, or you can make yourself a healthy smoothie. Protein you need to get more and stronger muscle mass. Strength training can help you to become firmer. You can do specific exercises to train muscle mass in certain parts of the body, for example if you want to arrive in your legs and want to get fatter there.
How many calories should I eat?
You will have to eat more calories than you burn to arrive. You will therefore have to eat extra. There is a formula for women with which you can calculate how many calories you need daily to supplement your normal eating habits to arrive.
First determine your activity factor:
1,2 your sport never / office job
1,375 your sport 1 to 3 times a week
1.55 your sport 3 to 5 times a week
1,725 your sport 6 to 7 times a day
1.9 you train daily, sometimes several times a day or you do heavy physical work
The formula:
655 + (9.6 x weight in kg) + (1.8 x length in cm) - (4.7 x age in years)
Multiply the outcome of the above with your activity factor.
Add 15% to this result.
Example:
A 30-year-old woman weighs 55 kilos, is 1.70 m long and sports 3 times a week.
655 + (528) + (306) - (141) = 1348 x 1.375 = 1854.
If this woman were to eat 1854 calories every day, she would keep her current weight. She arrives by increasing this number of calories by 15%. Outcome: 2132 calories.
If you do not have that much with this formula, you can also take extra 500 calories per day extra. Arriving will eventually succeed in both ways. Not immediately, but in the end you will really achieve results. You can also opt for support and guidance from a dietitian, especially if you have a large weight gain in mind. For example, you want to weigh 10 kilos more. A dietitian can put together an eating plan for you with your personal preferences and you also have a nice stick to keep up with regular check-up appointments.
What should I eat to gain weight?
Start the day with a big plate of oatmeal porridge. Fill the porridge with tasty nuts and fresh or dried fruit. Eat a couple of healthy multigrain sandwiches spread over the course of the day with cream cheese, avocado, peanut butter, banana, strawberries, mackerel, salmon and so on. Choose the main meal for brown rice, potatoes, whole grain pasta, quinoa and fill this with a good amount of vegetables. Eat fish or chicken fillet. Take healthy snacks as snacks, for example nuts or muesli bars. You drink healthy smoothies between meals. Make use of supplements that can increase your weight. For example, choose protein shakes where you only have to add milk.
Arrive: 10 tips with which you will succeed
With the help of your personal Body Mass Index (BMI) you can calculate whether you are too thin or underweight. That is certainly the case if your personal BMI is lower than 18.5. You can easily calculate your BMI yourself:
Body weight in kg: (body height in meters X length in meters)
Example: weight 66 kilos, length 1.80 m = 60: (1.80 x 1.80) = 20.37 so BMI = 20.4
The causes for underweight can roughly be divided into 3 groups: malnutrition, physical disorders or mental disorders. Underweight can eventually have harmful effects on your health. It is therefore important to find out the possible cause of your underweight. You can make an appointment with the doctor. In addition, you can take action yourself to tackle your underweight and get your body to a higher weight. First of all you will have to eat more than what you burn. Strength training can also contribute to weight gain. Do this only under expert guidance. There are special nutritional supplements available that you can use in addition to your healthy diet to gain weight.
Our tips:
1. Make a list of high-calorie products
To gain weight, you will have to eat more than you normally do. On average, you will have to eat about 500 calories daily. A list of high-calorie products gives you a handle to choose something different every day. This keeps your food varied and does not bother you so quickly. You can put donuts, pancakes with butter and syrup, chocolate, ice cream with whipped cream on your list, but rather look for healthy alternatives. Instead of donuts you can, for example, choose muffins with nuts and dried fruit. You can cook tasty and healthy pancakes with oatmeal yourself. Butter can and 100% natural apple syrup is an excellent choice or make them nice and sweet with Nutella.
2. Eat more products with a lot of calories
To get more calories unnoticed, choose healthy products that contain a lot of calories. An avocado contains an average of 358 calories (source: Nutrition Center). An average mango delivers 300 calories. Dried fruits, such as dates, figs, raisins and apricots, provide a lot of energy and can be eaten, but you also enrich your full yoghurt or porridge.
3. Eat 6 times a day
Eat at least 6 times a day. Divide 3 large meals throughout the day and plan at least 3 times a day for a snack. Keep to fixed times, so that your body will get used to it and your body will gradually adjust to it. Cover your sandwiches generously with butter and 2 layers of toppings. Cheese can be combined with many types of meat. For sweet fillings, choose (homemade) jams of fresh fruits. Your hot meal may contain a lot of vegetables. For example, choose a main meal with wholegrain pasta with minced meat, vegetables and cheese.
4. Eat high-calorie snacks
Examples of high-calorie snacks: (homemade) muffins with oatmeal, nuts and dried fruit, healthy nutty bars, muesli bars, richly filled smoothies, dried fruit such as banana chips, nut mix, natural peanut butter, Energy Cake.
5. Full milk
Drink whole milk in between and with your food, use whole milk in your smoothies or (protein) shakes.
6. Calorie-rich shakes or smoothies
You can make delicious, calorie-rich smoothies with ingredients such as oatmeal, whole milk or almond milk (contains even more calories). Fill your smoothie with dried dates, figs or apricots. Banana and mango give it a fruity taste.
7. Weight gainers
Weight gainers are dietary supplements that you can use to gain weight. A weight gainer averages between 350 and 600 calories (depending on the brand and dosage). Colossus 2500 is a great product to arrive. It delivers 460 calories per dose. The Weight Gainer from Bodystore.nl is also a good product. It delivers 309 calories per dose. If you prepare these shakes with whole milk, 300 calories are added.
8. Eat fast snacks in between
Fast snacks are snacks that you can grab from stock without doing anything else. For example nuts, gingerbread, eggbread, bars. Make sure you have enough of them in stock.
9. Rich sandwiches
Cover your sandwich with a large spoonful of (homemade) hummus with wedges of avocado. This way you get a good number of calories unnoticed. Peanut butter contains about 100 calories per 15 grams (for 1 sandwich). So invest your bread with it excessively. Make a sandwich of 2 slices of bread, generously topped with ham and cheese.
10. Combine different foods per meal
With all the examples mentioned here, you can make different variations per meal. You can combine the dried fruit with the oatmeal porridge with your breakfast, sprinkle it generously in your salad between noon or mix it with the full curd cheese with your dessert (delicious with honey). Nuts can also be in your breakfast bowl, but also taste good by salads and by the soup. You can stack sandwiches with various calorific spreads. With a skewer through it, you have a luxury sandwich for in between.
'I'm too thin and I do not get a gram, whatever I eat. I want to arrive, but how? "
Some women find themselves too thin or too thin. It is difficult to determine whether someone is slim or just too thin. Each has its own beauty ideal. However, you can calculate on the basis of the BMI whether there is underweight. That is the case with a BMI <18.5. Underweight can eventually cause health problems. There can be different causes for the underweight. A doctor can investigate whether there is a disease or other medical reasons. If this is not the case, then you can take action yourself for a friend.
For women who find themselves too thin, Bodystore has put together a beautiful nutritional plan. A 30-day plan in which you can achieve maximum results. This plan is high in calories and very easy to implement. Eat tasty and healthy every day, without having to think about a good, high-calorie meal. We have already done the thinking for you. You just have to apply for the plan and you can start arriving soon.
When are you too thin and are you underweight?
You are underweight if your BMI is below 18.5. You can calculate your BMI using the following formula: body weight in kg: (body height in meters X length in meters).
Example: weight 55 kg, length 1.70 m = 60: (1.70 x 1.70) = 19.03 so BMI = 19
Although you have a higher BMI in the example, you might consider coming up with weight.
Arriving, how do you do that?
You arrive by eating more calories, carbohydrates, fats and proteins. For this you choose healthy food to feel good and fit. You get healthy carbohydrates from potatoes, whole grain products, vegetables and fruit. In addition, dietary fiber (fruit and vegetables, legumes, linseed), vitamins, minerals and healthy fats (fish, nuts) are indispensable. Very important are proteins (chicken, salmon, nuts, whey). You have to eat more calories than you burn. Eat at least 6 times a day. In addition to healthy eating, you can get extra healthy calories and proteins with special shakes to arrive, or you can make yourself a healthy smoothie. Protein you need to get more and stronger muscle mass. Strength training can help you to become firmer. You can do specific exercises to train muscle mass in certain parts of the body, for example if you want to arrive in your legs and want to get fatter there.
How many calories should I eat?
You will have to eat more calories than you burn to arrive. You will therefore have to eat extra. There is a formula for women with which you can calculate how many calories you need daily to supplement your normal eating habits to arrive.
First determine your activity factor:
1,2 your sport never / office job
1,375 your sport 1 to 3 times a week
1.55 your sport 3 to 5 times a week
1,725 your sport 6 to 7 times a day
1.9 you train daily, sometimes several times a day or you do heavy physical work
The formula:
655 + (9.6 x weight in kg) + (1.8 x length in cm) - (4.7 x age in years)
Multiply the outcome of the above with your activity factor.
Add 15% to this result.
Example:
A 30-year-old woman weighs 55 kilos, is 1.70 m long and sports 3 times a week.
655 + (528) + (306) - (141) = 1348 x 1.375 = 1854.
If this woman were to eat 1854 calories every day, she would keep her current weight. She arrives by increasing this number of calories by 15%. Outcome: 2132 calories.
If you do not have that much with this formula, you can also take extra 500 calories per day extra. Arriving will eventually succeed in both ways. Not immediately, but in the end you will really achieve results. You can also opt for support and guidance from a dietitian, especially if you have a large weight gain in mind. For example, you want to weigh 10 kilos more. A dietitian can put together an eating plan for you with your personal preferences and you also have a nice stick to keep up with regular check-up appointments.
What should I eat to gain weight?
Start the day with a big plate of oatmeal porridge. Fill the porridge with tasty nuts and fresh or dried fruit. Eat a couple of healthy multigrain sandwiches spread over the course of the day with cream cheese, avocado, peanut butter, banana, strawberries, mackerel, salmon and so on. Choose the main meal for brown rice, potatoes, whole grain pasta, quinoa and fill this with a good amount of vegetables. Eat fish or chicken fillet. Take healthy snacks as snacks, for example nuts or muesli bars. You drink healthy smoothies between meals. Make use of supplements that can increase your weight. For example, choose protein shakes where you only have to add milk.
Arrive: 10 tips with which you will succeed
With the help of your personal Body Mass Index (BMI) you can calculate whether you are too thin or underweight. That is certainly the case if your personal BMI is lower than 18.5. You can easily calculate your BMI yourself:
Body weight in kg: (body height in meters X length in meters)
Example: weight 66 kilos, length 1.80 m = 60: (1.80 x 1.80) = 20.37 so BMI = 20.4
The causes for underweight can roughly be divided into 3 groups: malnutrition, physical disorders or mental disorders. Underweight can eventually have harmful effects on your health. It is therefore important to find out the possible cause of your underweight. You can make an appointment with the doctor. In addition, you can take action yourself to tackle your underweight and get your body to a higher weight. First of all you will have to eat more than what you burn. Strength training can also contribute to weight gain. Do this only under expert guidance. There are special nutritional supplements available that you can use in addition to your healthy diet to gain weight.
Our tips:
1. Make a list of high-calorie products
To gain weight, you will have to eat more than you normally do. On average, you will have to eat about 500 calories daily. A list of high-calorie products gives you a handle to choose something different every day. This keeps your food varied and does not bother you so quickly. You can put donuts, pancakes with butter and syrup, chocolate, ice cream with whipped cream on your list, but rather look for healthy alternatives. Instead of donuts you can, for example, choose muffins with nuts and dried fruit. You can cook tasty and healthy pancakes with oatmeal yourself. Butter can and 100% natural apple syrup is an excellent choice or make them nice and sweet with Nutella.
2. Eat more products with a lot of calories
To get more calories unnoticed, choose healthy products that contain a lot of calories. An avocado contains an average of 358 calories (source: Nutrition Center). An average mango delivers 300 calories. Dried fruits, such as dates, figs, raisins and apricots, provide a lot of energy and can be eaten, but you also enrich your full yoghurt or porridge.
3. Eat 6 times a day
Eat at least 6 times a day. Divide 3 large meals throughout the day and plan at least 3 times a day for a snack. Keep to fixed times, so that your body will get used to it and your body will gradually adjust to it. Cover your sandwiches generously with butter and 2 layers of toppings. Cheese can be combined with many types of meat. For sweet fillings, choose (homemade) jams of fresh fruits. Your hot meal may contain a lot of vegetables. For example, choose a main meal with wholegrain pasta with minced meat, vegetables and cheese.
4. Eat high-calorie snacks
Examples of high-calorie snacks: (homemade) muffins with oatmeal, nuts and dried fruit, healthy nutty bars, muesli bars, richly filled smoothies, dried fruit such as banana chips, nut mix, natural peanut butter, Energy Cake.
5. Full milk
Drink whole milk in between and with your food, use whole milk in your smoothies or (protein) shakes.
6. Calorie-rich shakes or smoothies
You can make delicious, calorie-rich smoothies with ingredients such as oatmeal, whole milk or almond milk (contains even more calories). Fill your smoothie with dried dates, figs or apricots. Banana and mango give it a fruity taste.
7. Weight gainers
Weight gainers are dietary supplements that you can use to gain weight. A weight gainer averages between 350 and 600 calories (depending on the brand and dosage). Colossus 2500 is a great product to arrive. It delivers 460 calories per dose. The Weight Gainer from Bodystore.nl is also a good product. It delivers 309 calories per dose. If you prepare these shakes with whole milk, 300 calories are added.
8. Eat fast snacks in between
Fast snacks are snacks that you can grab from stock without doing anything else. For example nuts, gingerbread, eggbread, bars. Make sure you have enough of them in stock.
9. Rich sandwiches
Cover your sandwich with a large spoonful of (homemade) hummus with wedges of avocado. This way you get a good number of calories unnoticed. Peanut butter contains about 100 calories per 15 grams (for 1 sandwich). So invest your bread with it excessively. Make a sandwich of 2 slices of bread, generously topped with ham and cheese.
10. Combine different foods per meal
With all the examples mentioned here, you can make different variations per meal. You can combine the dried fruit with the oatmeal porridge with your breakfast, sprinkle it generously in your salad between noon or mix it with the full curd cheese with your dessert (delicious with honey). Nuts can also be in your breakfast bowl, but also taste good by salads and by the soup. You can stack sandwiches with various calorific spreads. With a skewer through it, you have a luxury sandwich for in between.
ความคิดเห็น
แสดงความคิดเห็น