Diet

Eat fewer meals, but do not increase the amount of each meal. Because most people with a thin body have weak intestinal function, a meal eaten too much often can not be effectively absorbed, but will increase the burden on the stomach and intestines, causing indigestion. You can change the number of meals per day to 4~5 meals.

Food to easy to digest, high protein, high calorie as the principle, with a gradual approach to gradually increase the intake of various nutrients, such as chicken, fish fillets, green vegetables, sea cucumbers, butter, cream and so on.

Eat what you want to eat to boost your appetite. In the early stages of the "fat gain" program, you can choose some of the dishes you want to eat, to stimulate the long time in a depressed state of the appetite. It is recommended to buy a few books with beautiful pictures of the special recipes, and constantly change the way you do various dishes.

Make a diet that is good for you available everywhere. In addition to formal meals, you should eat some snacks in moderation. You may want to put some snacks containing certain calories within reach, such as crackers, raisins, green bean cakes, meat sausage bread, whole milk, chocolate, etc., and eat them whenever you want. Eating them with fruits such as oranges and tangerines, or adding fruit juice to whole milk powder can assist the body to take in more calories.

Avoid foods that are stimulating, gas-producing, and have too much crude fiber, as these foods tend to make you feel full and reduce your food intake.

If necessary, you can supplement the right amount of vitamins and trace elements; or take some Chinese medicines to regulate the spleen and stomach, such as hawthorn pills, Zhu Sha Yang Stomach Pills, and so on.

It is not advisable to eat too much at night, otherwise it will increase the burden on the stomach and intestines, which is not conducive to health and restful sleep, and it is not beneficial to a healthy body.

To pay attention to the control of fat intake, do not for a short period of time in order to increase the effect of fat and excessive consumption of oily foods, this will not gain weight but will cause coronary heart disease and other diseases.

Some of the health care products in the market to increase the general effect of fertilizer products are not sure, it should be carefully selected.

Exercise

The real concept of "fattening" is to increase muscle mass and body weight, not just simple fattening. Therefore, in addition to the dietary adjustments in the above points, people with thin bodies should actively participate in moderate exercise, which is very beneficial to the reshaping of the body.

To make the body proportional to the great, thin people may wish to use jogging, table tennis, swimming, push-ups and other small sports sports, and then with the adjustment of the body's athletic state and adapt to the fitness center to carry out some conducive to the local muscle shaping, body shape recovery of the large amount of exercise exercise exercise of the bodybuilding equipment.

Daily life in the convenience of the time for the following "stomach movement":

Empty stomach, lie on your back in bed, legs naturally straight, take a deep breath, will be the knees upward bending, with both hands to hold the legs so that the thighs as much as possible to tighten the abdomen. After a few seconds, relax your legs and return them to their original state, and repeat the process five times.

Life habits

Ensure high-quality sleep. Sleep is an important period of energy formation in the human body, but also promotes muscle growth "growth hormone" secretion of active period, so to ensure that the quality of sleep at night is a prelude to make the body strong and fit up.

A glass of milk before going to bed can calm the mind and promote sleep; after going to bed, you can also slowly do a few deep breaths, so that the brain chaos of active thinking gradually turned into calm. In addition, before going to bed in a hot bath or hot water soaking feet, can also lift the sleepiness, help to enter the dreamland smoothly.

Take care of your oral health. Teeth and mouth is the first gateway to food digestion, and in the process of full "fat", due to the increase in the number of meals, pay more attention to your oral hygiene, you must be more than usual more diligent in brushing and gargling.

May as well as often with friends who love to eat for the company, together to eat a lunch, dinner, to participate in banquets or picnics; both relaxation, to promote exchanges, enhance the friendship, but also to achieve the purpose of the "fat" can be said to be a number of things.

Your daily eating situation, exercise, emotional changes and weight changes for the record, so that you can understand the implementation of the plan in a timely manner, for the analysis of the effect of fertilization, and make some random adjustments.

In today's countless people in order to obesity and the period of great pain, thin people can be said to be happy, but also can not affect the health of the fat, but also should be in the fitness on the body to work, fat is a means to an end, not the end!