Build fat: gain weight and increase the amount of body fat. This word is often used in a joking tone.

To gain weight, you need to eat less and eat more frequently, but do not increase the amount of food at each meal. Because most people who are thin have weak gastrointestinal function, eating too much in one meal often cannot be effectively absorbed. On the contrary, it will increase the burden on the gastrointestinal tract and cause indigestion. You can change the number of meals per day to 4 to 5 meals.

The food should be easy to digest, high in protein and high in calories, and the intake of various nutrients should be gradually increased in a step-by-step manner, such as chicken, fish fillets, green vegetables, sea cucumbers, butter, cream, etc. Eat what you want to stimulate your appetite. In the early stage of the "weight gain" plan, you can choose some dishes you want to eat to stimulate your appetite that has been in a state of fatigue for a long time. It is recommended to buy a few special cookbooks with beautiful pictures, so that you can cook various delicacies in a variety of ways.

Extended information

Ten tips for gaining weight:

1. Sleep is very important. You should have eight to nine hours of sleep every day and don’t stay up late.

Second, don’t stand when you can sit. Don’t walk when you can ride in a car. Of course, you should get up and exercise appropriately after sitting for a long time.

Third, maintain a peaceful mind, avoid getting nervous when something happens, and reduce the consumption of heat energy in the body.

Fourth, don’t let your stomach go hungry. Eat when you feel hungry and eat more foods rich in protein, sugar and fat.

Fifth, you can take a digestive enzyme tablet before meals to help absorb nutrients

Sixth, do high-intensity exercise several times a week, and increase your daily diet by 100 to 200 kcal. calories, which may lead to a weight gain of 0.5 kg per week.

Seventh, except for some housework, work and study, try to avoid long-term participation in activities that require a lot of physical energy, which can slow down metabolism.

8. Develop good living habits and avoid smoking and drinking strong alcohol.

9. Do not engage in strenuous physical activities such as exercise within 20 minutes before meals.

Ten. Maintain a good attitude, insist on following your own weight gain plan, and persevere.

Reference: Baidu Encyclopedia-Fat Gain