First, sleep is very important. You should have eight to nine hours of sleep every day. Don't stay up late.
Second, don't stand when you can sit, and don't walk when you can ride. Of course, you should get up and exercise properly after sitting for a long time.
Third, we should keep a peaceful mind, avoid being nervous and reduce the consumption of heat energy in the body.
Fourth, don't let your stomach go hungry. When you feel hungry, you should eat more food rich in protein, sugar and fat.
Five, you can eat a piece of digestive enzyme before meals, which helps to absorb nutrients.
Six, do high-intensity exercise several times a week, and increase the calories of 100 to 200 kcal in the diet every day, which may increase the weight by 0.5 kg per week.
Except some housework and work and study, try to avoid taking part in activities that require a lot of physical strength for a long time, which will slow down metabolism.
Eight, develop good habits, don't smoke, don't drink spirits.
9. Don't do strenuous exercise within 20 minutes before meals.
Keep a good attitude, stick to your fattening plan, persevere and persevere.
Daily fattening
Ensure high quality sleep. Sleep is an important period for the formation of human energy, and it is also an active period for secreting "growth hormone" to promote muscle growth. Therefore, ensuring the quality of sleep at night is a prelude to building a burly figure.
Drinking a glass of milk before going to bed can soothe the nerves and help sleep; After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually becomes calm. However, I want to remind you that emaciated physique is mostly a gastrointestinal problem. Therefore, in the choice of milk, milk must be heated to drink, so as not to cause serious flatulence in the stomach and affect the fattening effect. In addition, taking a hot bath or soaking feet with hot water before going to bed can also relieve drowsiness and help you fall asleep smoothly.
Pay attention to oral health. Teeth and mouth are the first level of food digestion, and in the process of "gaining weight", you should pay more attention to your oral hygiene because of the increase in the number of meals, and you must brush your teeth and rinse your mouth more frequently than usual.
You might as well hang out with friends who love to eat, have lunch and dinner together, attend banquets or picnics; It not only relaxes the mood, promotes communication and friendship, but also achieves the goal of "fattening", which can be described as killing two birds with one stone.
Recording your daily diet, exercise, mood changes and weight changes will help you to know the implementation of the plan in time, analyze the effect of gaining weight and make some random adjustments.
China nutrition expert Ke Xiao Min often makes weight gain plans for women who are too slim in diet. However, it should be noted that this scheme is only suitable for people who have no symptoms of "three highs" in a short period of time to help them regulate their endocrine. First of all, if you want to gain weight, you can drink soup after meals. You can put some meat slices in the soup to increase your calorie intake.
Breakfast can be eaten: millet porridge, fried eggs, fried steamed bread slices, bean paste buns, jam buns, sauce beef, milk and so on.
Lunch can be eaten: rice, noodles, hamburgers, sliced meat, braised pork, roast duck, fried vegetables, cold tomatoes and so on.
Dinner can be eaten: thick porridge, meat buns, lean meat stir-fry and so on.
During each meal, you can also eat some potato chips and cakes to supplement calories.
Fattening folk prescription
Content introduction
Beat two eggs in a bowl, add one tablespoon of raw tomato juice and appropriate amount of sugar, and cook with the same amount of boiling water until half-cooked. Eat once a day, eat on an empty stomach in the morning, and you will gradually gain weight after eating for a month. Very effective, (raw eggs will be very fishy). Astragalus membranaceus soaked in water to make tea. Drink honey before going to bed every night.
The secret recipe of Chinese medicine fattening 13:
Benefit Fang yi
Ingredients: fresh yam 500g, almond 390g, milk1500g.
Usage: peeled yam, washed and cut into small pieces;
Soak almond in water, peel off the tip and take kernel, grind into fine powder, add milk and stir well, and filter to get juice. Then put the yam in a bowl, pour in almond milk and steam it until it is cooked. Take it on an empty stomach every morning and evening 1 time. 65438+ 0-2 spoons each time, with warm wine.
Efficacy: invigorating spleen and kidney, nourishing and fattening. Suitable for thinness.
Liang Fang R.
Ingredients: Almond (soaked and peeled) is not limited.
Usage: After mashing almonds, add appropriate amount of water and grind them into almond juice, and take appropriate amount of sheep oil, put it in a pot and dissolve it, then pour in almond juice and heat it to golden brown with low fire, which looks like a thick paste. Making into marble and pills for storage. Take 1 pill three times a day.
Efficacy: nourishing and fattening. Suitable for thinness.
Liangfangshan
Ingredients: almond 15g, Schisandra chinensis 15g, mutton 500g.
Usage: Wash the tender and plump mutton, cut it into pieces the size of thumb belly, add almonds, Schisandra chinensis, sesame oil and salt, mix well in a bowl, and then steam it in a cage. Take/kloc-0 every few days.
Efficacy: Promote muscle growth and nourish the five internal organs. Suitable for body weight loss.
Liangfang temple
Composition: ginseng 30g, poria cocos 60g, lotus seed 60g, Euryale ferox 60g, lentil 60g, yam 150g.
Usage: Grind Ginseng into fine powder, grind the rest medicinal materials into powder, mix well, add appropriate amount of glutinous rice flour, japonica rice flour and white sugar, mix well with water, make cakes, each cake weighs 15g, and steam in a cage. Take 1 tablet each time, 2-3 times a day.
Efficacy: strengthen the spleen and nourish the stomach, promote muscle growth and gain weight, suitable for the body to lose weight.
Liangjianwu
Composition: 500g raw pear.
Usage: daily 1 dose, three times.
Efficacy: nourishing yin and reducing fire, nourishing blood and nourishing fat. Suitable for people with yin deficiency and excessive fire and emaciation.
Liangfangliu
Composition: 250g of fresh grapes.
Usage: daily 1 dose, taken twice.
Efficacy: benefit qi and double strength, make people fat and healthy. Suitable for emaciation
Liang Fangqi
200 grams of fresh grapes, pears 1 piece.
Usage: Wash the grapes, remove the granules, peel and core the raw pears, cut them into blocks, and squeeze the grapes and raw pears with a juicer. Daily 1 dose, used for tea.
Efficacy: tonify deficiency and strengthen body resistance, benefit qi and increase fat. Suitable for emaciation
Liangfangba
Composition: 2 sweet oranges, lemon juice 15g, and proper amount of honey.
Usage: Wash the sweet orange, cut it in half, juice it with a juicer, add honey and lemon juice and mix well. 65438+ Drink tea 0-2 times a day.
Efficacy: invigorating spleen, appetizing and fattening. Suitable for emaciation
Liangfangjiu
Composition: 250g cantaloupe, apple 1 piece, and proper amount of honey.
Usage: Wash cantaloupe, remove melon seeds, peel and core apples, dice them together, add honey and mix well. 65438+ 0-2 times a day as a snack.
Efficacy: invigorating spleen and appetizing, tonifying deficiency and increasing fat. Suitable for emaciation
stone
Ingredients: jujube 100g.
Usage: Wash red dates and put them in water until they are cooked and soft. Daily 1 dose, taken twice, with soup and dates.
Efficacy: tonifying deficiency, invigorating spleen, benefiting qi and strengthening body. Suitable for thinness.
Formula eleven
Composition: 500 grams of walnut kernel and proper amount of sugar.
Usage: Stir-fry walnut kernel until fragrant, add sugar and use pulverizer powder as fine powder. Take it on an empty stomach twice a day with 2-3 spoonfuls each time.
Efficacy: Bushen Peiyuan. Fattening and moisturizing. Suitable for thinness.
Good prescription 12
Ingredients: black beans 150g.
Usage: Wash black beans, cook over low heat until cooked and crisp, and add seasoning. Daily 1 dose, as a dish.
Efficacy: Bushen Feijian. Suitable for thinness.
Liang Fang Shisan
Composition: pork tenderloin 200g, tender tofu 200g, fresh lotus leaf 2, yellow rice wine 50g, ginger 20g, onion 20g, pepper 1 g, monosodium glutamate 1 g, refined salt 2g, egg 1 g, vegetable oil100g.
Usage: Wash pork tenderloin and cut it into 6 cm long, 2 cm wide, 0. Slice 5 cm thick, cut tender tofu into pieces of the same length, 1 cm thick. Clean ginger and onion, and chop into fine powder; Wash fresh lotus leaves, blanch with boiling water, rinse with cold water, and cut into small pieces 1 1 cm square. Tofu and pork tenderloin slices were marinated with yellow sprinkling, ginger slices, chopped green onion, pepper, monosodium glutamate and refined salt respectively. Take out the yellow eggs, add the bean flour, mix well, wrap the meat slices with lotus leaves, put them in a hot oil pan, pour in vegetable oil, leave a little oil, fry until the meat slices are cooked, and put them on a plate. When eating, open the lotus leaf and sprinkle a little sesame oil. Eat with meals.
Efficacy: benefiting stomach and qi, promoting fluid production and moistening dryness, increasing muscle and moistening skin. Suitable for thin people.