To gain weight healthily, the human body must meet two conditions. First of all, you must consume an extra 500 kilocalories a day. When the human body consumes more calories than it does, there will be extra calories for the growth of muscle and adipose tissue. Secondly, the distribution of calorie intake must be scientific. About 50%~60% of calories consumed by human body should come from carbohydrates, about 20% from protein and the rest from fat. Only in this way can we increase our "weight"-feel strong, not "fat"-feel puffy and improve our physical condition.
Eating and drinking is unscientific.
Many people think that if you want to gain weight, you need to eat and drink without fear. Therefore, they constantly eat snacks and foods with high fat and high protein. After a long time, their weight naturally goes up, but they feel puffy. Therefore, unscrupulous eating and drinking is not a scientific way to gain weight, but only to gain weight.
In fact, weight is like a bank deposit. When you can't eat more calories than you need, you can't keep your weight naturally. Of course, there are many reasons for not being fat. Physiological factors include: diseases, gastrointestinal function, drugs, psychological factors, such as anxiety, tension, depression, and bad eating and living habits. Therefore, if you want to gain weight, you must prescribe the right medicine according to the reasons why you are not fat.
Don't be afraid of exercise when you gain weight.
Many thin people are worried about exercise to lose weight, so they are cautious about exercise and are afraid of losing their hard-won weight. But experts believe that for those thin people who sit in the office for a long time, they should take some time out for exercise every day, which will not only help to increase their appetite, but also make their muscles strong and fit. The muscles of the human body are "put into use and discarded". If you don't exercise for a long time, muscle fibers will contract and weaken, 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 people have a big appetite when eating. Generally speaking, a large amount of exercise, short-term exercise and rapid explosive exercise can all have the effect of gaining weight, which is also the most taboo for people who want to lose weight.
Here are some suggestions for you:
1. Get up in the morning and drink a large glass of water (about 400ml) to clear your stomach and detoxify.
2. Fish, meat, beans, eggs and milk are rich in protein, so you should eat all kinds of fruits and vegetables instead of being picky about food.
3. Exercise once a week.
4. Stay away from junk food. Foods that are too delicate are now rated as junk food because they have no nutrition.
5. Pay attention to rest and try not to stay up late. 6. Mental health.
But in the process of gaining weight, you should pay attention to the following points:
First, eat less and eat more meals, but don't increase the amount of food per meal. Because most thin people have weak gastrointestinal function, eating too much at a meal often cannot be effectively absorbed, but it will increase the burden on the stomach and cause indigestion. You can change the number of meals per day to 4~5 times. Food is easy to digest, high in protein and high in calories. Eat whatever you want to increase your appetite.
Second, besides dinner, we should eat some snacks in moderation. Usually, you may wish to put some snacks with a certain amount of calories within your reach. Avoid eating foods with strong irritation and excessive crude fiber, because such foods are easy to make people feel full and reduce their food intake. Appropriate vitamins and trace elements can be supplemented when necessary; Or take some Chinese patent medicines that regulate the spleen and stomach.
Third, we should pay attention to controlling the intake of fat, and don't eat too much fatty food for short-term fattening effect, which will not only lead to obesity, but also cause diseases such as coronary heart disease.