How to gain weight

In terms of diet

Eat small meals frequently, but do not increase the amount 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 lead to weight gain 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 as the body adjusts and adapts to the state of exercise, go to the fitness center. Some high-intensity bodybuilding equipment exercises that are beneficial to local muscle shaping and body recovery.

You can perform the following "stomach strengthening exercises" at your convenience in daily life:

When you are fasting, lie on your back on the bed, straighten your legs naturally, take a deep breath, and Bend your knees upwards and hold your legs with your hands so that your thighs are 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 the mind and promote sleep; you can also take a few deep breaths slowly after going to bed, so that the chaotic and active thinking in the brain can gradually turn into calm. In addition, taking a hot bath or soaking your feet in hot water before going to bed can also relieve sleepiness and help you fall asleep smoothly.

Pay attention to oral health. Teeth and oral cavity are the first steps in food digestion. When you are trying to gain weight, you need to pay more attention to your oral hygiene due to the increase in the number of meals. You must brush your teeth and rinse your mouth more frequently than usual.

You might as well hang out with friends who love to eat, go to have lunch, dinner, attend banquets or picnics together; it not only relaxes the mood, promotes communication, enhances friendship, but also achieves "weight gain" The purpose can be said to be achieved in one fell swoop.

Record your daily eating status, exercise, mood changes and weight changes, which will help you understand the implementation of the plan in a timely manner, analyze the weight gain effect, and make some random adjustments.

In today's era when countless people are struggling with obesity, thin people can be said to be extremely happy, but gaining weight cannot affect health. We should also work hard on building a healthy body. Gaining weight is a means, not an end. !

I hope that all thin people in the world can enjoy a "thin" happy life and have a proud figure from now on!