First of all, we should increase the dietary intake and gain weight, and we must provide the body with all kinds of nutrients needed by synthetic tissues. The dietary content should be rich and varied, and we should not be picky eaters or partial eclipse, and the meals should be as delicious as possible. In the case of adequate intake of protein, it is advisable to eat more foods rich in fat and carbohydrate (starch, sugar, etc.). In this way, the excess energy can be converted into fat and stored under the skin, enriching the thin. Secondly, we should keep adequate and good sleep. If people get enough sleep, their appetite is better, and it is also conducive to the digestion and absorption of food. Third, proper exercise. Especially for those who sit in the office for a long time, they should take some time to exercise every day, which will not only help to improve their appetite, but also make their muscles stronger and stronger. If the muscles of the human body are not exercised for a long time, they will "use them in and waste them", and the muscle fibers will shrink relatively and become weak, making people look thin. Intellectuals are mostly of this size, so we should pay attention to strengthening exercise. In addition, those who are severely emaciated for a long time should go to the hospital for physical examination while taking measures such as strengthening nutrition and doing more exercise to rule out possible diseases in the body. Common diseases that lead to emaciation include intestinal parasites, long-term active tuberculosis, anemia, diabetes, hyperthyroidism, malignant tumor, pituitary hypofunction and some metabolic diseases. Source: Whether adults in Netease community are underweight can be evaluated by "body mass index". For Asians, the BMI 18.5-22.9 is the standard, and the BMI below 18.5 is considered too light. The body fat ratio also needs to be evaluated. If the adipose tissue in men is lower than 14% and that in women is lower than 17%, it is low. The best way to gain weight is to start from the root 1 find the right medicine for the reason. If you want to gain weight successfully, you must first understand the reasons for your underweight, so that you can get the right medicine. Hereditary thinness: If all family members are thin, underweight may be hereditary, with a high natural metabolic rate, even if they eat more, they will not be fat. Environment-driven: Work pressure, noisy eating environment and unpalatable food may all affect appetite and lead to insufficient food intake. Excessive consumption: people who consume a lot may also be the reason for being thin. The body gains a pound for every 3,500 extra calories. For example, if a man who eats 2,000 calories a day wants to gain weight, his daily calories will increase to 2,500 calories, and he will gain a pound after one week. It is not easy to get an extra 500 calories from one or two foods without reducing the amount of calories. Therefore, we should try to take in extra calories without changing the amount of food, such as eating bread with peanut butter or fruit, adding egg flowers to soup, adding more sugar and milk to milk tea, and adding olive oil or shredded cheese to western-style salad. Protein should be the main way to increase calories, and high-quality fat should be added appropriately. However, eating more snacks, such as potato chips and soft drinks, can not provide vitamins and minerals, and a large amount of fat can easily lead to a feeling of fullness, which may backfire and affect the appetite for dinner. 3 Eat less and eat more snacks. Many underweight people have a small appetite and fail to eat a lot of food in one meal. Therefore, people who gain weight should eat more meals to get more calories. In addition to three main meals, you should eat nutritious snacks or drinks in the afternoon, before going to bed and even before lunch. Busy people, unable to find time to make nutritious snacks, may wish to choose high-nutrition drinks, such as milk, soybean milk, etc., instead of water and tea. Some biscuits, bread and a cup of milk or soybean milk should be stocked in the office, which is already a nutritious snack. Drink more protein drinks. Milk is nutritious, contains high-quality protein, and also provides calcium, phosphorus and vitamins. People who gain weight should drink 2 cups of milk every day. If you don't like milk, you can eat cheese or cheese. There are also some nutritious milk on the market. Consumers can choose by themselves, but they should read the food label carefully, pay attention to the quantity and the calories provided by each cup. At the same time, you can make high-energy milk by yourself, such as adding extra milk powder to the milk to get extra calories. People with gastrointestinal discomfort may not be able to accept dairy food, so they can use sweetened high-calcium soybean milk instead. Snacks and drinks suggest high-nutrition snacks: banana peanut butter sandwich, fruit \ peanut butter creme, milk pudding, glutinous sugar water, fresh fruit bean curd flower, fresh fruit cheese high-nutrition drinks: banana fresh milk, chocolate milkshake, calcium-added soybean milk, self-made high-energy fresh milk (fresh milk 1 cup +2 tablespoons skim milk powder), nutritious milk, 5 drinks of soup, and most Chinese soup dregs should be eaten. Drinking soup before meals may cause satiety and affect appetite. Therefore, it is not advisable to drink too much soup before meals, and it is best to drink a bowl after meals. People who like to drink soup can cook styles that are easy to eat even the "soup residue", such as soup, especially the "soup residue" of Gao protein, such as meat, tofu, eggs and so on. High-nutrition soup suggests that corn bean curd soup, West Lake beef soup, egg flower-free lean broth, and free cream soup (with low-fat milk) 6 muscle exercise can help to gain weight and increase body muscle mass, rather than simply increasing body fat, which is the ideal weight gain. Increase muscle instead of fat, and your body will be stronger and stronger. Simply by increasing food intake without exercising, the body tends to accumulate adipose tissue, not muscle. Therefore, when starting the weight gain plan, we should make a set of exercise plan, especially do more muscle exercises, such as lifting dumbbells, to effectively increase the body muscle mass. In addition, exercise can relieve stress and increase appetite, which is most suitable for people whose appetite is affected by stress. Finally, in a comfortable environment, playing melodious music and having dinner with relatives and friends will help improve your appetite. And let go of work and chores this weekend, keep a relaxed and happy mood and enjoy food! If you really don't know how to eat to gain weight, you may wish to refer to this menu and change your application. But remember, the weight gain rate is "half a kilogram every two weeks", so don't make yourself too fat at once! Breakfast: you must eat it to be energetic! People who prefer western tastes: 1. A cup of freshly squeezed orange juice 2. A cup of low-fat milk 3. A pancake filled with syrup, jam and cream. People who like Chinese taste: 1. A bowl of preserved egg lean porridge or millet porridge 2. A cup of soybean milk or rice slurry. 3. A snack of a boiled egg in the morning: Help the body to store energy. Choose one of the following foods: raisins, drupes, peanuts and bananas. Lunch: Eat happily to get fat! People who prefer western tastes: 1. an apple 2. a cup of low-fat milk 3. a sandwich 4. a box of lettuce salad 5. a person who likes Chinese tastes: 1. kiwi fruit 2. a cup of yogurt 3. a bowl of rice or a bowl of noodles 4. a boiled vegetable 5. a high-fiber biscuit an afternoon snack: Dinner: Try to eat on time. It's best to eat with your family or lover. Sweet feeling will make the flesh grow faster! 1. freshly squeezed juice 2. ice cream or yogurt 3. lettuce salad or stir-fried vegetables 4. a bowl of rice or noodles 5. lean meat or fish 6. eat some pineapple, papaya or tomato after dinner. Midnight snack: Try to eat two hours before going to bed and spread jam, peanut butter, cream and garlic sauce on the toast. Drink another bowl of broth, milk or soybean milk. Just eat something, so as not to be too full and unable to sleep. After eating midnight snack, you should brush your teeth, rinse your mouth and floss before you go to bed! This world is really unfair. So many people try their best to lose weight, but girls try their best to gain weight. My common sense of obesity is: eat something before going to bed, and usually eat cold drinks if you want, so you can't get fat? I want to be thin so much that I can't hate it. I'm so hungry that I want to eat my tongue. I feel sad for them when I read it. You are also happy. But health is the most important thing. I wish you health.