Algorithm 1: BMI = weight (kg) / height 2 (meter 2), please see the table below:

BMI classification WHO standard Asian standard Chinese reference standard Risk of related diseases Sex

Underweight <18.5 <18.5 <18.5 Low (but the risk of other diseases increases

Normal range 18.5～24.9 18.5～22.9 18.5～23.9 Average level

< p>Overweight ≥25 ≥23 ≥24

Pre-obesity 25.0～29.9 23～24.9 24～26.9 increased

I degree obesity 30.0～34.9 25～29.9 27～29.9 Moderate increase

II degree obesity 35.0～39.9 ≥30 ≥30 serious increase

III degree obesity ≥40.0 very serious increase

47/(1.7*1.7)=16.2 Less than 18.5 is considered too thin.

Algorithm 2:

If your weight is less than 10% of the standard weight [standard weight in kg = height in cm - 105], you can be judged to be thin. .

170-105=65 65-6.5=58.5 Standard weight 65KG Your total body weight of 47 or 48 is lower than the minimum standard of 58.5KG, which is a matter of weight gain

>

Principles of nutrition

1. Increase dietary intake

To gain weight, you must provide the body with various nutrients needed for the synthesis of tissues. In addition to eating rich foods, Animal protein meat, eggs, poultry, etc., it is advisable to eat more foods rich in fat and carbohydrates (i.e. starch, sugar, etc.), as well as appropriate amounts of soy products, vegetables, fruits, etc. As long as the diet. Comprehensive nutrition, easy to digest and absorb, coupled with appropriate exercise, you can become strong

2. A balanced diet

The meal content should be rich and varied, and the meals should be cooked as much as possible.

You can use high-fat, high-sugar foods such as butter or other edible oils, jams, and sugars to increase calories. It should be noted that although eating more high-fat and high-sugar foods can It makes weight gain faster, but long-term or excessive consumption will destroy appetite and may cause chronic diseases and endanger health. You should adopt a balanced diet and gradually increase food intake to avoid compulsive supply and destroy appetite.

< p>3. Develop good eating habits: eat regularly, eat small amounts frequently, and chew slowly

Eat small meals frequently, but do not increase the amount of food at each meal, because most people with weight loss have poor gastrointestinal function. Weak, eating too much in one meal often cannot be effectively absorbed, but 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.

4. Change the meal routine: Eat foods with high concentration and high nutrient density first, then eat other foods

Food should be easy to digest, high in protein, and high in calories. Gradually increase the intake of various nutrients in a step-by-step manner, such as chicken, fish fillets, green vegetables, sea cucumbers, butter, cream, etc.

5. Choose moderately cooked foods

Choose moderately cooked foods, such as: steaming, stewing, braising, stir-frying, boiling, etc.

6. Eat what you want to eat to increase appetite

In the early stages of the "weight gain" plan, you can choose some cuisines you want to eat to stimulate the long-term sluggish state. appetite.

7. In addition to regular meals, you should eat snacks in moderation

Usually you may wish to put some snacks containing a certain amount of calories within easy reach, which can assist the body's intake. More heat.

Suitable foods

1. Selection of staple foods and beans:

Rice, japonica rice, corn, flour, adzuki beans, sweet potatoes, potatoes and other rice and flour grains, Foods rich in carbohydrates such as soybeans and their products.

2. Selection of meat, eggs and milk:

Chicken, eggs, pork, beef, mutton, fish, sea cucumber, milk, whole milk powder, cheese and other products

< p>3. Choice of vegetables:

Lily, taro, yam, eggplant, cabbage, broad bean, pea, lotus root

4. Choice of fruit:

Oranges, tangerines, apples, bananas, raisins and other fruits, walnuts, peanuts, pine nuts, hazelnuts, sunflower seeds and other nuts

5. Others:

Chocolate, ice cream, butter, cream, Jam

Dietary taboos

1. Avoid eating foods that are highly irritating, easy to produce gas, and have too much crude fiber: This type of food can easily make people feel full and reduce food intake. intake.

2. Do not eat too much at night: Eating too much at night will increase the burden on the gastrointestinal tract, which is not conducive to health and sleep, and is not beneficial to bodybuilding.

3. Pay attention to controlling fat intake: Do not eat too much fatty foods for the sake of short-term weight gain. This will not cause weight gain but may cause coronary heart disease and other diseases.

4. Don’t be picky about food, don’t have a partial eclipse, and don’t overeat: Only by not being picky about food or having a partial eclipse can you ensure a comprehensive intake of nutrients. Overeating will affect digestion and absorption, making it impossible to function better. Digest and absorb food.

5. Eat less fried, fried, grilled foods and foods that are too sticky and sweet: these foods are difficult to digest and absorb.

One-day reference meal

Breakfast: sweet potato porridge, flower rolls, chicken with mushrooms;

Snack: yogurt, bread;

Lunch: rice, steamed crucian carp with yam, fried eggplant with pepper, tomato and egg drop soup;

Snack: walnut kernels;

Dinner: hot beef noodle soup, cabbage mixed with tripe;< /p>

Snack: hot milk, biscuits.

Remarks

1. Exercise appropriately

Especially for those who sit in the office for a long time, they should take a certain amount of time to exercise every day. This is not only It is beneficial to improve appetite, and can also make muscles stronger and the body more toned. If the muscles of the human body are not exercised for a long time, they will "use it or lose it". The muscle fibers will shrink relatively and become weak, and the person will appear thin. Most intellectuals have this type of body shape and should pay attention to strengthening exercise.

You might as well choose small sports such as jogging, playing table tennis, swimming, push-ups, etc., and then as your body adjusts and adapts, go to the fitness center to do some exercises that are beneficial to local muscle shaping and body shape. Recover high-volume bodybuilding equipment for exercise.

In daily life, you can perform the following "stomach strengthening exercises" at your convenience: When you are fasting, lie on your back on the bed, straighten your legs naturally, take a deep breath, bend your knees upward, and use Hold your legs with both 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.

2. Sufficient and good sleep should be maintained

If a person's sleep is sufficient, his appetite will be better, and it will also be conducive to the digestion and absorption of food, so that the body can Keep getting stronger.

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.

3. Keep a good mood, arrange a good dining environment, and concentrate on eating

Stress and anxiety not only affect appetite, but also affect the digestion and absorption function of the gastrointestinal tract, and the metabolic rate is relatively increased. Consume more calories.

4. Those who have been severely emaciated for a long time should go to the hospital for a physical examination

to rule out possible diseases while taking measures such as strengthening nutrition and doing more exercise. Common diseases that cause weight loss include intestinal parasites, long-term active tuberculosis, anemia, diabetes, hyperthyroidism, malignant tumors, hypopituitarism and certain metabolic diseases.

5. For those who are losing weight without obvious disease, it is recommended to take ginseng.

Long-term use of ginseng is expected to change the emaciation constitution, because ginseng is a tonic medicine that can enhance gastrointestinal function, enhance metabolism, immune function, enhance physical fitness, and has the effect of making people fat. The medicinal properties of ginseng are divided into cold and hot, and people with different physical constitutions should take ginseng differently.

People with a weak and cold constitution can take red ginseng, and people with a Yin-deficient and internally-heated constitution can take American ginseng and raw sun-dried ginseng. Take 2 to 3 grams orally every day, before going to bed or in the morning on an empty stomach. Generally, it can be taken continuously for 3 to 6 months. At the same time, strengthen food nutrition so that the calories ingested are more than the calories consumed. When there is a surplus of calories, weight will gradually increase.

6. Pay attention to oral health.

Teeth and oral cavity are the first steps in food digestion. When you are trying to gain weight, due to the increase in the number of meals, you need to pay more attention to your oral hygiene and work more frequently than usual. For brushing teeth and gargling.

7. You might as well hang out with friends who love to eat, go to have lunch, dinner, attend a banquet or picnic together, which not only relaxes the mood, promotes communication, enhances friendship, but also achieves "enhancement". The purpose of "fat" can be said to be achieved in one fell swoop.

6. 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.

7. Some weight-increasing products in the health care market generally have uncertain effects, so they should be chosen carefully

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