How to gain weight as a teenager? Diet for weight gain for a teenager.

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— Parents about children’s nutrition — The need for proper nutrition for teenagers

After all, an incorrectly chosen diet for a teenager will inevitably lead to sad consequences. Already today, a third of schoolchildren have chronic diseases. Most diseases are directly related to the diet of adolescents. Hot dogs, chips, hamburgers in themselves are time bombs, but when they are also washed down with cola, it is a double blow to the body. It's not teenagers' fault, they just don't know what proper nutrition should be. It seems to them that only what is good is what is tasty and pleasant to look at. Parents and teachers should get involved here, explaining to children what the abuse of fast food and colorful sodas can lead to.

Proper nutrition for gaining muscle mass

There are many methods for how to eat properly for an athlete; this issue has been studied in great detail and thoroughly. Teenagers who want to gain muscle mass should start training at the age of fourteen. The main condition is proper nutrition, consumption of large amounts of carbohydrates and proteins. In addition, vitamins are needed, especially B12 and B6. At this age, many teenagers work out at home, doing push-ups, pull-ups, and pumping up their abs. The diet of a teenage athlete must provide the availability of plastic material for the construction of muscle cells. The ratio of carbohydrates, fats and proteins in this case should be: 4-1-1. The body's energy costs must be compensated by nutrition, and the menu should be drawn up with this in mind. The diet of a teenager involved in sports must comply with the conditions of the so-called fractional diet. Hot food is a must. The menu should include fish, meat, poultry, eggs, cereals, cheese, fresh fruit, cottage cheese, vegetable oils, juices, bread. When participating in winter sports, more fats should be included in the diet of a teenage athlete.

How to determine your weight norm

Yes, conforming to the norm is good, this desire is quite understandable. So what is the norm and is it worth focusing on it? Of course, the norm is a very average concept. But it is the averages that give a general idea of ​​how serious the situation is. And if we seriously take up the problem of weight gain, then we cannot do without such a thing as body mass index (BMI).

The scientific basis for this index was given by the Belgian scientist Adolphe Quetelet back in 1869. Now this concept is used not only by the World Health Organization, but also by ordinary people who monitor their weight, and therefore their health.

BMI is calculated using the following formula:

weight in kilograms divided by height in meters squared.

If a teenager’s height is 160 cm and his weight is 45 kg, then the BMI of this 14-year-old boy will be: 45/1.6 * 1.6 = 17.6 In the table below we find the age and gender and check the resulting value.

And we make sure that the boy is slightly underweight. By drawing up a simple equation, we can calculate that the normal weight for this guy will be 50.6 kg. The value of this index in adolescents is in constant flux, because His growth is not stagnant yet, and his weight is unstable. We should not forget that fat is much lighter than muscle, according to some statements, 4 times lighter. Therefore, it may turn out that a rather plump teenager will determine his BMI as the norm. But at the same time, he sleeps and sees how to lose fat and build muscle mass.

Analogues of protein shakes

It's no secret that everyday food contains large amounts of protein. Instead of looking for a magic solution, you can use the products that you always have on hand. Chicken breast is very healthy and can be eaten boiled or baked. To prepare protein snacks, use egg or milkshakes with the addition of cottage cheese, fruits and berries. This makes it more difficult to calculate the amount of protein consumed, but there is no need to purchase specialized products.

How to pump up abs at 11,12,13,14,15,16,17 years old girls and boys

To pump up a teenager’s abs at home, you only need a mat and your own efforts in exercises with your own weight. Top 10 exercises for the abdominal muscles with your own weight that have proven effective at home for girls (girls) boys (men) after a month of training, your abs will become stronger and more resilient, and a muscle corset and cubes will appear!

As for your figure and parameters, you will have a narrower, slimmer waist and excess fat will go away on your stomach and sides, as well as in the back, you will notice that your body proportions will be different from before. Also, to see the results of your training, it is recommended to take a couple of photos so that you can compare the photos before and after training.

What to eat to gain weight

And we'll start with breakfast. Breakfast should be the main meal. Imagine, during sleep the stomach was resting, the body was relaxed. And in the morning hours, like no other time, it needs increased energy filling. Therefore, in the morning it is preferable to eat various cereals, preferably with milk. Cereals are just the right carbohydrates, and milk is a protein that is perfectly digestible.

Cereals can be any: buckwheat, rice, corn, oats, semolina, wheat. Moreover, not breakfast cereals or quick cereals, but natural cereals. And if you add dried fruits to the porridge, you will also get all the necessary vitamins. A good piece of bread with butter and cheese, cocoa or sweet weak tea will be an excellent end to breakfast.

If your school (college) provides hot meals, don’t refuse. Food in such institutions meets all standards for quantitative and qualitative composition, taking into account the need of the child’s body for essential nutrients (SANPIN 2.4.5.2409-08). Therefore, we remember our goal and eat the entire portion.

For lunch we should have a rich soup, for the second a piece of boiled meat from the broth and a portion of pasta, boiled rice or mashed potatoes. For lunch, it’s good to eat a salad of fresh seasonal vegetables with the addition of vegetable oil: protein from meat will be better absorbed. Just like with porridge, we don’t focus on one thing: we alternate between lean pork, beef, and poultry (without skin). There should be a portion of meat at least once every two days. For the third, compote, juice, kefir or fermented baked milk with a piece of butter pie. If the pie no longer fits, you can leave it for an afternoon snack.

For an afternoon snack, fermented milk products, jelly, freshly squeezed juices with cookies or baked goods, baked apples with nuts, honey and cottage cheese are recommended.

For dinner, boiled or stewed fish with a vegetable side dish: potatoes, stewed cabbage, beets and carrots is good. Beans and various casseroles (cottage cheese, pasta, vegetables) are also recommended for dinner. For those who want to gain weight, fish should be on the menu at least once every 2 days.

One hour before bedtime, it is good to eat a boiled egg and a portion of cottage cheese with cream or sour cream, a sandwich with butter and cheese.

Just before bed, drink a glass of warm milk with honey. This drink will help you calm down and fall asleep soundly. Do not forget that the correct regime involves long, restful sleep in complete silence and darkness, in a fresh room on a good, dense mattress. We fall asleep at the same time, sleep at least 9-11 hours (sleep norm for teenagers 11-16 years old). We wake up fresh and rested so that we can happily eat a healthy, wholesome breakfast that helps us gain weight.

As you understand, it is impossible to organize such a regime without the support of adults. Without financial and time costs, there will be no adequate nutrition. Therefore, you need to enlist the support of adults in this matter. Stop arguing with adults, go grocery shopping together, think through the menu together, and help in cooking as much as you can. If you really want to eat right, then teach this to your loved ones.

If you are a parent reading this article, then do not brush off your child’s problems. If you have outgrown adolescence without problems or complexes, this does not mean that your child will cope on his own. You already know for sure that good nutrition is primarily important for normal development, successful brain activity, and strong immunity. Why not start eating healthy yourself, and not on the run and not with semi-finished products.

Be an example for your older child. Buy quality products, cook tasty, correctly, preferring to stew or bake rather than actively fry. Play sports together or introduce your teen to the idea that physical activity will help build muscles. After all, it’s not enough to just gain weight, but it’s advisable to gain shape where you need it.

How to eat to make a teenager fat

Let's start with the fact that the child eats something in any case. You need to pay attention to what, how much and when he eats. To gain weight, nutritionists advise eating so much that the body receives more calories than would be expended on vital activity. Calculating the number of calories needed for a teenager is quite difficult.

Let's say we can determine the calorie content of a serving of boiled meat or a glass of milk, but it is impossible to calculate how much energy a child will spend per day. One person will spend as many calories during an exam as another during a 3-kilometer cross-country race in physical education. And add here endless worries about appearance, relationships, etc. etc., and you will get completely confused in the calculations. Therefore, we will talk about the principles of enhanced nutrition for adolescents in general and make adjustments to the menu depending on the results obtained.

So, the basis of the diet of a child who wants to gain weight should be proteins and proper carbohydrates. In addition, normal digestion is impossible without vegetables and fruits and sufficient water intake. Meals should be regular, at least 5 times a day, preferably at the same time, and in order to eliminate the feeling of hunger. In other words, adherence to the regime is mandatory.

This is the biggest difficulty teenagers face. Eating irregularly, snacking on the run because there are many other more important things to do. Therefore, you need to take your daily routine seriously, otherwise there will be no result. Has the goal been set? So make every effort to achieve it.

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How to lose weight at 13,14,15,16,17 years old at home

As a result, excess weight in adolescence predicts that a child will start playing sports at home or in the gym, or on the street on horizontal bars.

The first option for home workouts is chosen by many girls (girls) who want to lose weight so that no one can see them, since excess fat on the stomach, legs, thighs, back and arms has created complexes and fear of their figure, and many girls are embarrassed by their figure, so they don’t They go to work out in public places, fitness clubs, gyms to fully engage in sports. The fear of showing off your figure is one of the psychological fears of a teenager.

However, not all teenagers are subject to these fears and go to the gym to lose weight effectively and for a long time! Scientists from many countries have concluded that if people pursue the same goal, then they create motivation and support for each other, as a result, a person achieves his goal faster, since like-minded people appear in his environment, who create the psychology of victory, that any goal can be achieved thanks to support and faith into each other. Therefore, it is important when you start training to surround yourself with people who also have the goal of losing or gaining weight.

Analyzing reviews

Alexander, 47 years old, 33 years in sports:

“I have a thin physique, even at the start of my sports career I began to take baby food to gain muscle mass, and over the years I have not changed my choice, because I am satisfied with the result and the cost.”

Baby food instead of protein

Max, 28 years old:

“On the advice of a gym buddy, I bought the mixture to increase muscle mass. Sorry, I started to feel sick. It’s better to buy protein or amino acids, which contain significantly less carbohydrates than baby formula, and the results are achieved faster and without surprises.”

According to reviews from both experienced bodybuilders and beginners who tried to find a replacement for sports nutrition that promotes rapid muscle growth, it can be said that the decisive factor in attempting such a replacement is the pricing policy and illiteracy in the matter of the quantitative composition of the active components. After consuming powdered milk, the majority of respondents were dissatisfied with the results and also noted disturbances in the functioning of the digestive system.

Powdered infant formula, which differs from powdered milk in the presence of vitamins and nutrients, has lactose, which causes side effects, in turn, gives an insignificant result, but it is not justified in terms of the amount of money spent, possible consequences and the amount of product consumed per day .