Second, exercise properly. Exercise at a fixed time every day is not only conducive to improving appetite, but also making muscles stronger and stronger. If the muscles of the human body do not exercise for a long time, they will "waste and retreat", and the muscle fibers will contract and weaken relatively, making people look thin.
Third, exercise consumes a lot of energy and will increase appetite. Therefore, thin people should increase their dietary intake in the process of gaining weight and muscle. To gain weight, it is necessary to provide the body with all kinds of nutrients needed to synthesize tissues. The diet should be rich and varied, not picky about food or partial eclipse, and the food should be as delicious as possible. Protein should eat more foods rich in fat and carbohydrates (starch, sugar, etc.) when it has sufficient intake. ). In this way, excess energy can be converted into fat and stored under the skin to enrich the thin people.
Fourth, we should keep adequate and good sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion and absorption of food.
Fifth, keep a good positive attitude. As the saying goes: the heart is wide and the body is fat, which is the truth.
Extended data:
Exercise to gain weight
Weight training is the main way to gain weight, not aerobic exercise emphasized by dieters. Because "aerobic exercise" promotes energy consumption, and "weight training" is used to increase the proportion of muscles.
With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be realized.
Major muscle groups are what we call lower limb muscles (triceps femoris, quadriceps femoris and biceps femoris), gluteus maximus, pectoralis, abdominal muscles, back muscles, deltoid muscles, biceps femoris and triceps femoris (arms). Through weight-bearing training and dietary supplement, large muscle groups can grow, and relatively, they will also accumulate some weight.
Dietary weight gain
Effective conditioning by taking plant fattening products is also essential for diet weight gain.
A diet high in sugar, protein and calories is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small cakes, small cakes, etc. But pay attention to the digestion and absorption of these foods.
Choose flour and rice with high starch content (coarse grains are suitable for fat people to lose weight), such as white toast, steamed bread, white rice, sweet potato, taro and pumpkin. When cooking, you can add some maltodextrin in the form of soup or thick soup, or in soup or juice or milk to increase calorie intake. Research in Israel shows that reducing staple food is more effective than reducing meat. On the other hand, if you want to gain weight faster, carbohydrates such as staple food are faster and more effective. Because staple food is easy to fill the stomach, if you can't eat so much at once, you should use the method of multiple meals, such as 4 to 6 meals a day.
Choose excellent protein sources, such as eggs, milk, marine fish, shellfish, shrimps and crabs, meat and poultry, which should account for more than half of the daily protein. Protein is helpful for muscle growth, and of course, strength sports such as weightlifting are also indispensable for muscle growth.
Note that many people find staple food unpalatable, while meat and seafood are delicious. In order to gain weight, they only increase the intake of meat, but do not improve the staple food at all, or even eat less staple food. This is a partial eclipse and a picky eater. Not only can it not effectively gain weight, but it may even be counterproductive.
References:
Baidu encyclopedia-weight gain