Environmentally driven: work stress, noisy eating environment, food not to taste, etc., may affect the appetite, resulting in a lack of food. Excessive consumption: People who consume a lot of food may also be the reason why they are thin. For every additional 3,500 calories consumed, the body will gain one pound. For example, if a man who eats 2,000 calories a day wants to gain weight, increase his daily calories to 2,500 calories and accumulate 500 extra calories a day, he will gain one pound in a week. ★2 Portion size is not reduced to enhance calories It is not easy to take in an extra 500 calories from one or two types of food alone. Therefore, you should try to take in extra calories while keeping the portion size the same, such as spreading peanut butter or nuts on bread, adding egg flowers to soup, putting more sugar and milk in milk tea, and adding olive oil or grated cheese to Western-style salads, and so on. Increasing calories should be based on protein, with a moderate increase in good fats. However, more snacks such as potato chips, soda, not only can not provide vitamins and minerals, a large amount of fat is also easy to lead to a sense of satiety, there is a chance that the opposite is true, affecting the appetite for meals. ★3 Eat less, eat more meals, often with snacks Many underweight people, the appetite is smaller, can not eat a large amount of food within a meal. Therefore, people who are gaining weight should increase the number of meals to take in more calories. In addition to the three main meals, you should have a nutritious snack or drink in the afternoon, before going to bed, or even before lunch. People who are busy at work and cannot find time to make nutritious snacks may want to choose highly nutritious drinks, such as milk, soy milk, etc., instead of water and tea. Office should be stored some cookies, bread, plus a cup of milk or soy milk, has been a nutritious snack. ★4 drink more high protein drinks Milk is rich in nutrients, containing high-quality protein, but also provides calcium, phosphorus and vitamins, fattening people should drink 2 cups of milk a day. If you do not like milk, you can eat cheese or cheese. There are also some nutritional milks available in the market, so consumers can make their own choices, but they should read the food label carefully and pay attention to the portion size and the amount of calories each cup can provide. Meanwhile, consumers can also make their own high-energy milk, such as adding extra milk powder to the milk to get extra calories. For those with gastrointestinal problems who may not be able to tolerate milk, sweetened high-calcium soymilk can be used as a substitute. Snacks and Drinks Suggestions High-nutrient snacks: Banana peanut butter sandwich, Fruit Cham Peanut Butter Cracker, Milk pudding, Chattering sugar water, Fresh fruit tofu flower, Fresh fruit cheese High-nutrient drinks: Banana milk, Chocolate milkshake, Calcium-enriched soymilk, Homemade high-energy milk (1 cup of milk + 2 tablespoons of skimmed milk powder), Nutritious milk ★5 Eating Soup with Dregs Most of the Chinese soups are low in calorie, and the nutritional quality is even lower when you don't eat the dregs. If you don't eat the dregs of the soup, the nutritional quality will be even lower. Drinking soup before a meal may also make you full and affect your appetite. Therefore, it is not advisable to drink too much soup before a meal, and it is best to wait until after the meal to have a bowl of soup. For those who like to drink soup, you can make a soup that is easy to eat, such as soups, especially those with high protein, such as free range meat, tofu, and eggs. Highly nutritious soup suggestions Corn and bean curd soup, West Lake beef soup, egg-free lean meat soup, free cream soup (with low-fat milk) ★6 Muscle exercise to help gain weight Increasing the body's muscle mass rather than purely increasing body fat is the ideal way to gain weight. If you increase muscle mass rather than fat, you will have a firmer and more toned body. By increasing the amount of food you eat without exercising, your body tends to accumulate fat tissue instead of muscle. Therefore, when you start a weight gain program, you should set up an exercise plan and do more muscle building exercises, such as lifting dumbbells, to increase your 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, play melodious music, and friends and relatives to eat together, help to improve appetite. And put down your work and chores this weekend, keep a relaxed and happy state of mind, and go enjoy your food! ★ If you really can not figure out how to eat to gain weight, you may wish to refer to this menu, their own variation of the application. But remember, the rate of weight gain is "every two weeks to increase half a kilogram", do not all of a sudden get yourself too fat yo!