In addition, we should pay attention to physical exercise and enhance physical fitness. With a healthy body, being thin can also give people a healthy feeling, and you won't let your family and friends worry about your body like you do now. You can choose to get up and run in the morning or do some exercise before going to bed at night, which will be of great help to your health.
Another most effective method is to regulate the internal environment of the body by taking Chinese medicine orally to help digestion and absorption. You can go to the hospital for a general examination first, and then ask the doctor to write a prescription for you if there are no other problems.
I have been in the gym for a long time, and some principles here are as follows:
First of all, you have to gain weight, usually by adding some fat. Girls seldom want a lot of muscles, right? Too obvious lines are not good for girls, and proper fat is good for women's lines, so you shouldn't use the method of doing a lot of exercise and then eating, which will basically get muscles. You just need to exercise properly.
The second point is living habits, first of all, diet. Usually, people who lose weight should eat less and eat more meals, so you should, on the other hand, eat a lot for each meal and a few meals a day. The food with high fat content should be appropriately increased, but for the sake of health, don't eat too many high-calorie foods. Eating less often will make your nervous system think that you can't provide energy on time, so you will make energy reserves-accumulate fat; Then sleep, you can't sleep too much, because sleep is the secretion of growth hormone by human body, which will guide the synthesis of muscle and bone and hinder the synthesis of fat, so children are required to sleep enough to grow taller. But you can't sleep too little, after all, staying up late is too exhausting, hehe, the hard-earned fat may be consumed again, so it is best to sleep for 5-6 hours every day.
The third is the most important thing. Just like losing weight, gaining weight is also an extremely painful thing. It is difficult to achieve without a strong will. It depends on your own. Hehe, you can only be effective if you persist for a year or so. Everything can be done without being easy. Don't think that eating and sleeping every day will turn you into what you think, which will only lead to the accumulation of fat in some parts of your body, for example, your stomach haha.
Weight gain, like weight loss, requires reasonable exercise, reasonable diet and living habits. It's just the reverse of weight loss. Finally, I hope the landlord can gain weight smoothly.
Fattening method:
China medicine believes that physical diseases are mostly caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow and the source of qi and blood biochemistry. Spleen and stomach are healthy, and qi and blood are abundant, so muscles are plump and limbs are strong. On the contrary, the body is emaciated and the limbs are soft and weak. To cure thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. Then use Chinese medicine to treat it, which will have a good effect.
Emaciation test
Whether a person is fat or thin can not be measured by eyes. You can calculate whether you are a little thin according to the following formula: subtract 100 from the centimeter of height and multiply it by 0.9, and the answer is my standard weight. If the individual's height 180cm, the standard weight is (180-100) × 0.9 = 72kg, and it is normal to be below or above the standard weight 10%. If your actual weight is below the standard weight 10%, you should consider whether you are thin or not.
Special reminder
Under normal circumstances, underweight is related to genetic factors. At the same time, some people who are easily excited can accelerate the consumption of calories due to the influence of endocrine. Some people are easily nervous, and the result may be missing a meal or losing appetite. It is natural to lose thousands of calories at a time, so it will definitely not be fat.
If you find yourself underweight and thin, you should first check whether it is the potential influence of the disease. Such as thyroid, diabetes, adrenal gland, digestive system diseases, etc., are easy to cause underweight. Only when the disease is ruled out can the fattening plan be implemented.
invigoration
In terms of diet, many thin men and women are picky eaters and partial eclipse. Therefore, we should get rid of these bad habits and increase the intake of meals, which should be rich and varied. Eat more carbohydrates, pasta is the most useful. In addition, high-protein foods, vegetables and fruits are indispensable. On weekdays, it is also a good idea to eat healthy snacks, such as peanuts and toffee, and then drink some juice after drinking beer.
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, making the thin body strong. Thin people with weak gastrointestinal function can choose the liver of chicken, duck, fish and sheep to eat. In addition, fish is easy to digest and absorb.
Have a diverse diet
If you want to gain weight, you should first gain weight scientifically and gain weight for health. Besides a balanced diet, you should also 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. Many thin people like to spend the night, playing all night at every turn, and going to work the next day, which seriously affects the quality of sleep, so it is strange that they are not thin.
Attention should also be paid to personal mental health. The tension and pressure at work, the obsession with small things in life, and the "crazy" study or work beyond the human load will make people thinner. On the contrary, a happy mental state and harmonious interpersonal relationship will help to gain weight.
Proper motion
For those thin people who sit in the office for a long time, they should take some time to exercise every day, which is not only beneficial to improve their appetite, but also to make their muscles strong and fit. The muscles of the human body are "put into use and discarded". If you don't get exercise for a long time, the muscle fibers will shrink relatively and become weak, and people will look thin.
In terms of exercise mode, jogging is a good choice, because the number of gastrointestinal peristalsis increases obviously when people jog, which can consume human energy and make them have a good appetite when eating. Generally speaking, large-scale exercise, short-term exercise and rapid explosive exercise can all have the effect of fattening, which is also the most taboo for people who want to lose weight.
Attachment: food fattening side
Yam porridge
Ingredients: yam, cheese, sugar.
Its preparation method can be divided into two types. One is to wash fresh yam, mash it, add it when the rice porridge is cooked, and then add cheese and sugar to eat; Another method is to dry yam and grind it into powder, take 30 grams each time, add cold water and mix well, put it on the stove, cook it with slow fire, keep stirring, take it off after boiling for two or three times, and add cheese and sugar to eat.
Yam is sweet and flat, which can make up deficiency and win, grow muscles and moisten fur. It is a wonderful product for treating emaciation and beautifying. Cheese can nourish lung, moisten skin, nourish yin and produce body fluid. The combination of the two can invigorate the spleen and stomach and fund the transformation of sources, so it has a good effect on patients with asthenia and thinness.
I often hear people who are thin complain that diet pills are flying all over the sky now, but there are no fattening pills. In fact, generally thin people want to gain weight and keep fit, so they don't need to resort to drugs. As long as they eat properly and use diet therapy to supplement them, they can get good results.
Thin people often suffer from yin deficiency and lack of blood and body fluid, so it is advisable to eat more nourishing and body fluid products in diet, such as milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber and tremella. Commonly used effective therapeutic prescriptions are: walnut milk drink, honey drink, sea cucumber paste, turtle meat lily red date soup, turtle kidney nourishing soup, Shenmai turtle, tremella pigeon egg, lily chicken yellow soup and so on.
Yin deficiency often leads to internal heat, and thin people often see endogenous phenomena of deficiency heat such as irritability, dry mouth and sore throat, and hypersexuality. Therefore, while nourishing, we should also pay attention to clearing the deficiency fire, and choose to eat clam Maimendong soup and chrysanthemum slices.
1. A balanced diet
You can use butter or other high-fat and high-sugar foods such as edible oil, jam and sugar to increase calories. Although you gain weight quickly, long-term or excessive consumption will destroy your appetite and may bring chronic diseases and endanger your health. Adopt a balanced diet and gradually increase food intake to avoid compulsive supply and destroy appetite.
2. Develop good eating habits
Regularly quantify, eat in small quantities, chew slowly.
Step 3 change the procedure of eating.
Eat foods with high concentration and high nutritional density first, and then eat other foods.
4. Choose moderately cooked food
Choose moderately cooked food, such as steaming, stewing, marinating, frying, cooking, etc., to avoid the food being hard and difficult to digest due to frying, frying and baking.
5. Keep a happy mood, arrange a good dining environment and concentrate on eating.
Tension and anxiety not only affect appetite, but also the digestive absorption function of gastrointestinal tract is not good, and the increase of metabolic rate consumes relatively more calories.
If you still can't improve your tall and thin figure, I suggest you ask a professional doctor to help you find out why the meat can't grow, and grow healthy meat in a healthy way!
You can consider milk, almonds, sesame seeds, cashews and other foods to gain weight. You can add almond and sesame powder to milk to drink, and cashews can be eaten as snacks, which will have a good effect.
In the population distribution structure of society, underweight is also a very common ethnic group. It's just that under the current wave of weight loss in society, those who are underweight are the envy of ordinary people. However, in fact, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, the immunity will be worse, and it is easy to get sick, especially for the elderly with chronic diseases, which will increase the chances of complications and poor prognosis.
◎ gain weight without gaining weight
Theoretically, gaining weight is not the same as gaining weight. Because "fattening" as its name implies is to increase the proportion of fat in body tissues, and "weight gain" should cover the growth of muscle tissues in addition to the increase of fat. I think what you want to ask is "gain weight" rather than "gain weight"? !
The weight of human body comes from bone, muscle, fat, water and other internal organs. The meaningful "weight gain" should focus on the increase of the proportion of muscle and fat. So, how do we carry out the physical transformation project? The answer is still "diet" and "exercise"!
Diet article
In terms of diet, a high protein and high calorie diet is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small pastry, small cake, etc., should be supplemented with papaya enzyme or comprehensive enzyme to help digestion in time after meals, so as to increase the digestion, absorption and utilization rate of food.
Protein's choice.
Choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. The vegetable protein uses soybean protein powder separated and extracted, and the effect will be better, because there is less plant fiber that hinders absorption. As for eating meat or drinking milk, which method is better? Efficiency-conscious people can try to drink high-protein milk powder (such as Sanduo milk protein), which will lead to higher intake and better absorption and utilization rate than protein who drinks ordinary fresh milk and eats meat.
The choice of sugar
Sugar intake is also an important part. Choose foods with high starch content, such as white toast, steamed bread, white rice, sweet potato, taro and pumpkin. When cooking, you can add some maltodextrin (commonly known as corn hydrolyzed starch, which can be eaten directly in food) in the form of glutinous rice, soup or thick soup, or in soup or fruit juice and milk to increase calorie intake.
The choice of fat
In the part of oil and fat, medium-chain fatty acids (MCT) with better absorption and utilization rate can be appropriately used to increase the intake of concentrated heat. Pure medium-chain fatty acids (MCT) need to be used with general oils and fats because they do not contain "essential fatty acids". It is suggested that medium-chain fatty acid products mixed with essential fatty acids (for example, sanduo high energy) can be used to avoid the lack of essential fatty acids. It is generally recommended that medium-chain fatty acids account for 60% of the total oil consumption.
Sports articles
The exercise of those who want to gain weight is mainly based on "weight training", rather than "aerobic exercise" emphasized by those who lose weight. Because "aerobic exercise" promotes energy consumption, while "weight training" is used to increase muscle proportion. With the use of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be achieved.
Then what is the big muscle group? It is what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms). Through weight training and dietary supplement, large muscle groups can grow, and relatively, some weight will be accumulated.
At present, in the United States, an attempt has been made to give proper weight training to the elderly and supplement them with weight-increasing food to increase the proportion of muscles, so as to improve symptoms such as malnutrition, fatigue, depression, muscle exhaustion, poor immunity and easy illness. For the elderly with chronic diseases, it will also reduce the chances of complications and bad prognosis.