Bian Xiao reminds you that combining diet with exercise is the best way to gain weight.

Breakfast: You must eat to be energetic!

People who like western tastes:

1. Now squeeze a glass of orange juice.

2. A glass of low-fat milk

3. Pancakes filled with syrup, jam and cream.

People who like China taste:

1. A bowl of preserved egg lean porridge or millet porridge.

2. A cup of soybean milk or rice milk.

Step 3 boil eggs

Snacks in the morning: help the body store energy.

Choose one of the following foods: raisins, drupes, peanuts and bananas.

Lunch: Eat happily to get fat!

People who like western tastes:

1. An apple

2. A glass of low-fat milk

3. A sandwich

4. A box of lettuce salad

5. A high-fiber biscuit

People who like China taste:

1. A kiwi fruit

2. A cup of yogurt

3. A bowl of rice or noodles

4. Cook vegetables.

5. A high-fiber biscuit

Afternoon snacks: Don't let your stomach get hungry.

Choose one of the following foods: a milkshake, some high-fiber biscuits, stewed vegetables or a tea egg.

Dinner: Try to eat on time.

It is best to eat with family or relatives. Sweet feeling will make meat grow faster!

1. A cup of freshly squeezed juice.

2. Ice cream or yogurt.

3. Lettuce salad or fried vegetables.

4. A bowl of rice or noodles

5. A portion of lean meat or fish.

6. Have some pineapple, papaya or tomato after dinner.

Midnight snack: Try to eat two hours before going to bed.

Spread jam, peanut butter, cream and garlic sauce on toast. Drink another bowl of broth, milk or soybean milk. Just eat something and you won't be too full to sleep. After supper, brush your teeth, rinse your mouth and floss before going to bed!

sports

Exercise for at least 2 hours every morning and evening. If you can, you can suggest going to the fitness center once a week.