Methods 1: gain weight through diet.
1 first, you have to figure out how you need to gain weight 1 lb or 1 kg. To increase 1 lb, you need to burn 3500 calories (RMR) more than your resting metabolic rate. How to calculate RMR? Calculate RMR. Resting metabolic rate refers to the calories you need to maintain your weight every day. Let's teach you how to calculate RMR with Miffin-Saint-Jill equation:
Weigh in kilograms.
Measure the height in centimeters.
Bring your weight and height values into the equation respectively. The basic equation is RMR = 10 * weight (kg)+6.25 * height (cm)-5 * age (y)+X. If it is male, then x = 5；; ; If it is female, x =-16 1.
The calories calculated by this equation refer to the calories you need every day at rest. So usually, the actual calories you consume every day are greater than the RMR value. This figure is only a rough estimate, so you have a benchmark when you gain weight through diet.
2. Think about your daily activities. Because you can't lie quietly in bed all day, you must consider the calories you consume through activities every day. After calculating your RMR, you can use the following Harris Benedict equation to calculate the calories you actually need to consume every day: If you are a sedentary person (seldom exercise): RMR x 1.2.
If you exercise slightly (very relaxed exercise/weekly exercise 1 to 3 days): RMR x 1.375.
If you exercise properly (moderate exercise/exercise for 3 to 5 days a week): BMR x 1.55.
If you are active (intensive exercise/6 to 7 days a week): BMR x 1.725.
If you are particularly active (high and low exercise/physical activity momentum, regular physical fitness): BMR x 1.9.
For example, a woman of 19 years old, with a height of 165 cm and a weight of 59 kg, uses the above equation to calculate her RMR as 1366.8 calories. She does some exercise every day, about 3 to 5 days a week, so to calculate her actual calories, multiply 1366.8 by 1.55, which is equal to 2 1 18.5. You can calculate the approximate calories you actually need to consume every day according to your own situation.
Aim at yourself and gain weight 1 to 2 kg per week. If the weight grows too fast, it will cause eating disorders, and the weight changes too sharply, which is harmful to the body.
First, try to add 500 extra calories every day. For example, you need 2300 calories a day to maintain your daily activities. Then you should eat 500 calories more, that is, 2800 calories a day, and then you will eat 3500 calories more next week, so you can gain weight about 1 kg a week.
3. Three meals a day plus two snacks. Eat in time to ensure that you get enough calories. Breakfast, lunch and dinner are best, with two snacks in the middle.
4. Eat more muscle-building foods. You don't need to eat too much fatty food to gain weight. In fact, as long as you eat more high-density food and snacks, your weight will increase steadily. Here are some suggestions: drinks-protein milkshake, juice or whole milk. Don't drink diet soda.
Bread with high density, such as whole wheat, oats, coarse rye bread, brown bread, etc. It is more nutritious than white bread. Cut the bread into thick slices and coat it with butter, jam, honey or cream cheese.
Vegetables-eat more vegetables with high starch content (potatoes, beans, corn, carrots, pumpkins, beets). Avoid eating vegetables with too much water (broccoli, zucchini, cucumber, etc.). ).
Fruits-Choose dense fruits (bananas, pears, apples, pineapples and dried fruits) and avoid fruits with high moisture content (oranges, peaches, strawberries, watermelons, etc.). ).
Soup-drink more thick soup. If you are prone to edema or high blood pressure, try to drink less soup with high salt content.
Put more oil-when cooking, put more oil. The healthiest oils are extra virgin oils, such as olive oil, cocoa oil, mustard oil, palm oil and butter. Unhealthy but acceptable oils are those containing omega-6 fatty acids, such as safflower oil, sunflower oil and peanut oil. Unhealthy oils containing trans fatty acids include soybean oil (that is, vegetable oil).
Dip in sauce-spread high-calorie sauce on bread and add other carbohydrates, such as toast slices, biscuits and steamed bread. Such as guacamole, olive oil, cream cheese, peanut butter, butter, yogurt, cheese slices and mayonnaise. You can also add chicken slices or fish fillets to eat together, which is more calories.
Supplements-Some nutritional supplements are specially designed to gain weight.
5. Avoid trans fatty acids. Trans fatty acids can make the abdomen fat and lead to unhealthy insulin levels. . Feel free to stay away from margarine, shortening, packaged snacks and processed meat.
6. Eat more protein. Lack of protein in your diet can also lead to weight loss, even if you eat enough calories. . Here are some high-protein foods for you: cooked soybeans.
Whey protein powder
Peanut or peanut butter
Steak or hamburger?
Chicken (as food)
trout
Method 2: gain weight by gaining muscle.
1, start weightlifting training. By doing weightlifting training, you can not only increase your muscles, but also stimulate your appetite. Before you start, consider a few points: your metabolic rate will increase with the increase of muscle, so you need to consume more calories to maintain or gain weight.
In the first month of training, your weight will be greatly improved. Then after this time, the weight gain rate may stagnate or decline. If you want to continue to improve your speed, you should recalculate your weight and muscle mass and increase your calorie intake accordingly.
When starting a new training activity, muscle pain will appear first, which is called "delayed muscle pain". This kind of pain is normal, so don't stop training. The pain will go away automatically after 3 to 5 days.
2. Challenge the ultimate weight to maximize muscle growth. If you want to build big muscles, you need to challenge your limits. The weight increases to the point where you will be exhausted if you lift it more than ten times.
Use forced time to train. With the help of a personal trainer, you may stick to it two or three times. Forced training times exert pressure on muscle fibers and overload the target muscles.
Increase weight in time. If you can hold on after lifting 15, then you can add some weight.
3. During the training, you should add more foods rich in protein to your diet. After each training, eat a high-protein food. Avoid "starving to death". High-intensity exercise and fitness combined with a single lean protein diet habit will lead to' hunger'. So make sure that the diet is also rich in enough fat.
Method 3: Find problems and solve them.
1, don't gain weight just by eating more. The way the body controls fat is mostly controlled by genes, not just diet. If your abdomen has gained weight and you want to make your hips fuller, you should increase your hip muscles.
2. See a doctor. If you still gain weight after implementing the above methods. You can also consider seeing a doctor. It may be because something in the body prevents the body from absorbing fat or gaining muscle.
3. Weigh at the same time every day. People's weight changes in a day, so if you want to know whether you have gained weight, you should measure your weight at the same time every day. Many people like to weigh themselves before eating in the morning.
4. Avoid overeating. Studies have found that overeating or fasting has a negative impact on human glucose and insulin levels, and in the long run, it will also damage the metabolic process of the human body. . So don't do it.
Tip: Drink plenty of water. It is very important to keep your body hydrated, especially when your body changes.
Be persistent, be persistent.
Don't exercise the muscle combination in the same part continuously. Muscles will grow at rest and should be trained alternately.
Be sure to warm up and stretch before exercise.
If you suffer from depression or diabetes, it may affect your weight gain plan.
When you gain weight through weightlifting training, you can try to lift 6 to 8 times at a time, a total of 5 groups. Take a break for 3 minutes between each group, drink some water, and then continue.
Eat more than usual.
Record the calories of the food you eat every day.
Warning that eating too much of the same food is particularly unhealthy. Ensure a balanced diet, with no meat, vegetables or grains left behind.
Rapid weight gain can lead to obesity lines and other skin injuries.
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