If it can be ruled out that your weight loss is not caused by constitution (such as weakness of spleen and stomach) or disease, then simply speaking, exercise and eating more will definitely increase your weight. Because weight gain is not "fattening", but increasing protein, the ideal goal is that the ratio of protein to fat is appropriate. Therefore, simply increasing food will only increase fat, and it is necessary to cooperate with exercise to achieve the goal of healthy weight gain.

The demand for protein by people who gain weight depends on the intensity, frequency, duration, purpose and muscle mass size of exercise. Generally speaking, the demand for protein during the weight gain period increases to above 1.6g/kg body weight per day.

Let's talk about the diet arrangement of people who gain weight:

The nutrition distribution of three meals a day is reasonable, and the calorie distribution should be 1/3 for breakfast, Chinese food and dinner, such as 33% for breakfast, 34% for Chinese food and 33% for dinner, so as to make the calorie supply even. The dining procedure is to eat foods with high concentration and high nutritional density first, and then eat other foods. Eat three meals a day on time, eat a small amount of snacks, adopt a balanced diet and gradually increase food intake, get enough sleep, and need to supplement a high-calorie diet before going to bed.

finally, in terms of exercise, generally speaking, large amount of exercise, short time and quick explosive exercise can all have the effect of gaining weight, which is mainly used to increase muscle proportion. You said that your upper body is thin, so you can choose the exercise methods of practicing large muscle groups such as chest muscles and back muscles. Push-ups, bench presses, neck pull-downs, leaning over and rowing are all very effective methods.

In addition, the height and weight indicators you provided can't determine your basal metabolic rate, but also need your age and gender. If you want to make a comprehensive diet and fitness plan, you should also know your daily work and study intensity and your food intake. These problems, it is not a word or two can simply say clearly. Generally speaking, only when you consume more than you consume will you gain weight.