Eat less and eat more, but don't increase the amount of food per meal. Because most thin people have weak gastrointestinal function, eating too much at one meal often cannot be effectively absorbed, but it will increase the burden on the stomach and cause indigestion. You can change the number of meals per day to 4~5 times. The food is digestible, high in protein and calories, and the intake of various nutrients is gradually increased step by step. Such as chicken, fish fillets, vegetables, sea cucumbers, butter, cream, etc. Eat whatever you want to promote appetite. In the early stage of the "fattening" plan, you can choose some delicious food you want to eat to stimulate your appetite. It is suggested to buy some special recipes with beautiful pictures and cook all kinds of foods in various ways, so that you can see the diet that is beneficial to you everywhere. Besides dinner, you can eat it everywhere. At ordinary times, you might as well put some foods with certain calories within reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder, chocolate and so on. Eat if you want. Eating with oranges, oranges and other fruits, or adding juice to whole milk powder, can help the body consume more calories. Avoid eating foods that are irritating, easy to produce gas and have too much crude fiber, because these foods are easy to make people feel full and reduce their food intake. Or take some Chinese patent medicines for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill. Don't eat too much at night, otherwise it will increase the burden on the stomach, which is not good for health and sleep, and is also bad for bodybuilding. Pay attention to control the intake of fat, and don't eat too much fatty food for short-term fattening effect, which will cause diseases such as coronary heart disease instead of gaining weight. Some fattening products in the health care products market are generally uncertain. So, you should choose carefully. The real concept of "gaining weight" in sports is to increase muscle and weight, not just gain weight and weight. Therefore, in addition to the above dietary adjustments, thin people should also actively participate in moderate exercise, which is of great benefit to the reshaping of their bodies. If you want to make your figure symmetrical and magnificent, thin people may wish to choose jogging, playing table tennis, swimming, push-ups and other small sports first, and then adjust with body movements. Then go to the fitness center to do some exercises of bodybuilding equipment which is beneficial to local muscle shaping and body shape recovery. In daily life, you can do the following "stomach-strengthening exercises" at your convenience: lie on your back on an empty stomach, straighten your legs naturally, take a deep breath, bend your knees upwards, hold your legs with your hands, and make your thighs as close as possible to your abdomen. After a few seconds, relax your legs and return to the original state. Repeat 5 times. In terms of living habits, ensure high-quality sleep. Sleep is an important period for the formation of human energy, and it is also an active period for secreting "growth hormone" to promote muscle growth. Therefore, ensuring the quality of sleep at night is a prelude to getting bigger. Drinking a glass of milk before bed can soothe the nerves and help sleep. After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually turns to calm. In addition, taking a hot bath or soaking feet with hot water before going to bed can also relieve drowsiness and help you fall asleep smoothly. Pay attention to oral health. Teeth and mouth are the first level of food digestion. In the process of "gaining weight", you must pay more attention to your oral hygiene than usual because of the increase in your appetite. It not only relaxes the mood, promotes communication and friendship, but also achieves the goal of "fattening". Keeping a record of your daily diet, exercise, mood changes and weight changes will help you to know the implementation of the plan in time, analyze the effect of weight gain and make some random adjustments.