Secondly, we should keep enough and good sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion and absorption of food.
Third, proper exercise. Especially for people who sit in the office for a long time, taking some time to exercise every day will not only help to improve their appetite, but also make their muscles stronger and stronger. If the muscles of the human body do not exercise for a long time, they will be "used in and wasted", and the muscle fibers will contract and weaken relatively, making people look thin. Intellectuals are mostly of this size, so we should pay attention to strengthening exercise.
Protein should eat more foods rich in fat and carbohydrates (starch, sugar, etc.) when it has sufficient intake. In this way, excess energy can be converted into fat and stored under the skin, making the thin body strong. Thin people with weak gastrointestinal function can choose the liver of chickens, ducks, fish and sheep to eat. In addition, fish is easy to digest and absorb.
Diet should be rich and varied, not picky eaters, not partial eclipse, choose excellent protein sources, such as eggs, milk, meat, poultry, etc.
Secondly, through proper exercise, the muscles of the human body are "used in and discarded". If you don't exercise for a long time, muscle fibers will contract and weaken, and people will look thin.
Taking a certain amount of time for exercise is not only conducive to improving appetite, but also makes muscles stronger and physique stronger.
Finally, it is important to stay happy. As the saying goes, when you are in a good mood, your appetite will be much better. Doing more exercise and getting enough sleep will help you gain weight.
I hope the above suggestions can help you, and I wish you get fat as soon as possible!
Gain weight well
dietary respect
Eat less and eat more, 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 based on the principle of high digestibility, high protein and high calorie, and gradually increases the intake of various nutrients, such as chicken, fish fillets, vegetables, sea cucumbers, butter and cream.
Eat whatever you want to promote appetite. At the beginning of the "fattening" plan, you can choose some delicious food you want to eat to stimulate your long-term tired appetite. It is suggested to buy some special recipes with beautiful pictures and cook all kinds of delicious food in various ways.
Let the diet that is good for you be seen everywhere. Besides dinner, we should also eat some snacks in moderation. At ordinary times, you might as well put some snacks with certain calories within your reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder and chocolate. Eat if you want. Eating with oranges, oranges and other fruits, or adding juice to whole milk powder, can help the body consume more calories.
Avoid eating foods that are irritating, easy to produce gas and have too much 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 for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill.
Don't eat too much at night, otherwise it will increase the burden on the stomach, which is not good for health and sleep, and is also bad for bodybuilding.
Pay attention to control the intake of fat, and don't eat too much fatty food for short-term fattening effect, which will not only cause weight gain, but also cause diseases such as coronary heart disease.
Some fattening products in the health care products market are generally uncertain and should be carefully selected.
sports
The real concept of "weight gain" is to increase muscle and weight, not just weight gain. Therefore, in addition to the above dietary adjustments, people who are thin should also actively participate in moderate exercise, which is of great benefit to reshaping their bodies.
In order to build a symmetrical figure, thin people may choose jogging, table tennis, swimming, push-ups and other small sports, and then go to the fitness center to exercise some bodybuilding equipment with a large amount of exercise, which is conducive to local muscle exercise and body shape recovery.
In daily life, you can do the following "stomach-strengthening exercises" at your convenience:
On an empty stomach, lie on your back and straighten your legs naturally. After taking a deep breath, bend your knees upward, hold your legs with your hands and keep your thighs as close to your abdomen as possible. After a few seconds, relax your legs and let them return to their original state. Do it five times.
Living habits
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. 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.
In today's period when countless people are worried about obesity, thin people can be described as happy, but fat people can't affect their health. They should also work hard on fitness. Getting fat is a means, not an end!
May all thin people in the world enjoy a "thin" happy life and have an impressive figure.
Interviewee: zzzz- chief operating officer 13 level 5- 15 1 1:58
Gain weight well
dietary respect
Eat less and eat more, 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 based on the principle of high digestibility, high protein and high calorie, and gradually increases the intake of various nutrients, such as chicken, fish fillets, vegetables, sea cucumbers, butter and cream.
Eat whatever you want to promote appetite. At the beginning of the "fattening" plan, you can choose some delicious food you want to eat to stimulate your long-term tired appetite. It is suggested to buy some special recipes with beautiful pictures and cook all kinds of delicious food in various ways.
Let the diet that is good for you be seen everywhere. Besides dinner, we should also eat some snacks in moderation. At ordinary times, you might as well put some snacks with certain calories within your reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder and chocolate. Eat if you want. Eating with oranges, oranges and other fruits, or adding juice to whole milk powder, can help the body consume more calories.
Avoid eating foods that are irritating, easy to produce gas and have too much 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 for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill.
Don't eat too much at night, otherwise it will increase the burden on the stomach, which is not good for health and sleep, and is also bad for bodybuilding.
Pay attention to control the intake of fat, and don't eat too much fatty food for short-term fattening effect, which will not only cause weight gain, but also cause diseases such as coronary heart disease.
Some fattening products in the health care products market are generally uncertain and should be carefully selected.
sports
The real concept of "weight gain" is to increase muscle and weight, not just weight gain. Therefore, in addition to the above dietary adjustments, people who are thin should also actively participate in moderate exercise, which is of great benefit to reshaping their bodies.
In order to build a symmetrical figure, thin people may choose jogging, table tennis, swimming, push-ups and other small sports, and then go to the fitness center to exercise some bodybuilding equipment with a large amount of exercise, which is conducive to local muscle exercise and body shape recovery.
In daily life, you can do the following "stomach-strengthening exercises" at your convenience:
On an empty stomach, lie on your back and straighten your legs naturally. After taking a deep breath, bend your knees upward, hold your legs with your hands and keep your thighs as close to your abdomen as possible. After a few seconds, relax your legs and let them return to their original state. Do it five times.
Living habits
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. 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.