In terms of diet

Eat small meals frequently, but do not increase the size of 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 increase 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.

Make good-for-you food available everywhere. In addition to regular meals, you should eat snacks in moderation. You might as well put some snacks with a certain amount of calories within reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder, chocolate, etc. You can eat them whenever you want. eat. Eating it with oranges, tangerines and other fruits, or adding juice to whole milk powder can help the body absorb more calories.

Avoid foods that are highly irritating, gas-producing, and have too much fiber, as these foods can easily make people feel full and reduce food intake.

If necessary, you can supplement appropriate amounts of vitamins and trace elements; or take some Chinese patent medicines that regulate the spleen and stomach, such as hawthorn pills, cinnabar Yangwei pills, etc.

It is not advisable to eat too much at night, otherwise it will increase the burden on the gastrointestinal tract, which is not conducive to health and sleep, and is not beneficial to bodybuilding.

Pay attention to controlling fat intake, and do not eat too much fatty foods for the sake of short-term weight gain. This will not gain weight but may cause coronary heart disease and other diseases.

Some weight-increasing products in the health care market generally have uncertain effects, so they should be chosen carefully.

In terms of exercise

The real concept of "weight gain" is to increase muscle and weight, not just simple weight gain. Therefore, in addition to the above-mentioned dietary adjustments, people who are thin should actively participate in moderate exercise, which is very beneficial to reshaping their body shape.

To maintain a well-proportioned figure, thin people may wish to first choose small sports such as jogging, playing table tennis, swimming, push-ups, etc., and then proceed to the fitness center as the body adjusts and adapts to the state of movement. Some large-volume bodybuilding equipment exercises that are beneficial to local muscle shaping and body recovery.

In daily life, you can perform the following "stomach strengthening exercises" at your convenience:

When you are fasting, lie on your back on the bed, straighten your legs naturally, take a deep breath, and Bend your knees upwards, hold your legs with your hands and keep your thighs as close to your abdomen as possible. After a few seconds, relax your legs and return them to their original shape, and repeat this 5 times.

In terms of living habits

Ensure high-quality sleep. Sleep is an important period for the body's energy formation, and it is also a period when "growth hormone" that promotes muscle growth is actively secreted. Therefore, ensuring the quality of sleep at night is a prelude to building a strong and toned body.

You can drink a glass of milk before going to bed, which can calm your mind and promote sleep; you can also take a few deep breaths slowly after going to bed to calm your brain