One: It is recommended to pedal bicycles and push-ups, which can enlarge the legs and chest muscles, and then do some hip lifting exercises, so that the figure will be well practiced.

Two: eat more. Eat more and eat less. ? Choose foods with high nutrient density and calorie density.

People who need to gain weight may not eat much, but they need to eat more food. So choose some foods with high nutritional value and high calorie.

Foods like nuts, dried fruits, whole milk, cheese, avocado, olive oil, etc.

For people who gain weight, it is recommended to eat at least 3 meals +3 meals a day (about 2-3 hours between meals);

Increase calorie intake on the basis of daily diet.

For example, adding a meal instead of drinking a fruit milkshake can become a fruit jam milkshake (banana+peanut butter+whole milk);

Yogurt mixed with nuts and all kinds of dried fruits to eat together;

Add more sauce to the sandwich and an extra slice of cheese/meat or avocado;

Add more olive oil/cauliflower seed oil when cooking.

Three: thin people have bad spleen and stomach and indigestion. You can find Chinese medicine to recuperate, strengthen the spleen and replenish qi.

Four: the basal metabolic rate may be too high.

Only gaining muscle is the most effective way to gain weight.