1 Eat more nutrients such as high fat in protein, and you can eat more milk, beef and eggs. Try to take it in the morning and evening to accelerate the accumulation of fat and get enough sleep. After dinner, you should eat less food without nutritional stimulation and should not increase the burden of intestinal function. Nutrition is mainly absorbed by the intestine. 2. Exercise more, do more pull-ups, push-ups and other activities, strengthen muscle exercise, and keep the above two fattening.