1. Eat more
1. Record calories. Record your calorie intake every week. You need to eat 2 times your weight every day, which may be difficult to achieve now. This is why you are thin.
eat food with a weight of ×2Kcal. Your weight is 54 kilograms (119 pounds), so you need 119×2=238kcal of calories every day. It will take you about two weeks to get used to eating so many calories and keep a record.
② increase the heat. After two weeks, add 5Kcal calories every day. If you still eat as many calories as in the previous two weeks, you won't feel sick. For you, the heat needs to be increased from 238Kcal to 288kcal after two weeks.
③ record the weight. Measure your weight every week. If you gain weight, you still eat the same calories. If you don't gain weight, you need to add 5kcal calories every day next week, and keep doing this until you get a satisfactory weight.
2. Take it 6 times a day.
get into the habit of eating six meals a day, and don't forget several times in between.
① Eat breakfast: Eat within one hour after getting up and get into the habit of eating breakfast.
② Eat every three hours: set the time for each meal and strictly observe it. Breakfast at 7 o'clock in the morning, brunch at 1 o'clock, lunch at 1 o'clock in the afternoon, lunch at 4 o'clock in the afternoon, dinner at 7 o'clock and snack at 1 o'clock before going to bed.
③ alternation of appetite: if you eat 3Kcal every day, try 6Kcal for breakfast, lunch and dinner, and 4kcal for others. There is no accurate scientific basis for this. What matters is the daily/weekly/monthly calories, not the calories of each meal.
3. Eat high-calorie food.
complete carbohydrates: oats, rice, noodles, flour, potatoes, sweet potatoes, beans, etc. 2g of pure flour contains 7kcal of calories.
milk: one liter of whole milk contains 5kcal calories.
nuts: almonds, cashews, walnuts, peanuts, etc. 1 grams of peanuts contain 5kcal, and you can also try peanut butter.
healthy fats: linseed oil, liquid fish oil, olive oil, etc. 1tbsp can increase your daily calories by 3kcal.
4. Strength training.
Do exercises that exercise many muscles: pull-ups, weight lifting on your back, weight lifting, dumbbells, and most importantly, squat.
At first, use an empty barbell and learn how to do this sport. Then gradually increase the weight. If you don't know how to start, you can refer to the strength exercise 5*5 training process. 3 minutes three times a week.
5. Get protein.
You need to get protein to build muscles and recover from training. You should eat at least grams of protein every day according to how many pounds you weigh. Here are the sources of protein:
Lean meat: beef, pork, mutton, venison, bison, etc.
Poultry: chicken, turkey, duck, etc.
Fish: tuna, salmon, mackerel, etc.
Eggs: eat yolk rich in vitamins.
Dairy products: milk, cheese, cottage cheese, yogurt, etc.
After several months, the effect will come out. If you really want to change the skinny situation, you must do so, otherwise, you should not change.