in today’s culture, people attach great importance to weight loss, but many people actually want to gain weight. There are many reasons why someone may try to gain weight. For example, many people may become underweight due to problems such as hormonal problems or digestive diseases. Others have a very fast metabolism and are naturally thin. They may be dissatisfied with their weight. You may be one of the few people who want to gain weight. Let’s take a look with you.
regardless of the reason, weight gain needs to pay attention to diet and gain weight in a healthy way. The key to healthy weight gain is that you eat more calories every day than you burn. The number of calories burned in a day depends on many factors. Manual work can also lead to higher calorie consumption.
Chinese medicine believes that physical diseases are mostly caused by low spleen and stomach function and insufficient Qi and blood. The spleen is the acquired foundation and the biochemical source of Qi and blood. If the spleen and stomach are healthy and the Qi and blood are abundant, the muscles are plump and the limbs are strong. On the contrary, the body is thin and the limbs are soft and weak. To treat thin body, we should first eliminate a variety of chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. Then use traditional Chinese medicine treatment, will have a good effect.
■ emaciation test
whether a person is fat or thin can be measured by his eyes. You can calculate whether he is thin according to the following formula: subtract 100 from the centimeter of his height and multiply it by 0.9. The answer is his standard weight. If an individual is 180 cm tall, the standard weight is (180-100) & times; 0.9 = 72kg, 10% lower or higher than the standard weight is normal. If your actual weight is more than 10% lower than the standard weight, you should consider whether you are thin.
■ special reminder
generally, underweight is related to genetic factors. At the same time, some people who are prone to emotional excitement can accelerate heat consumption due to endocrine effects. Some people are easy to be nervous. As a result, they may miss a meal or lose appetite. It’s natural to lose thousands of calories at a time, so they won’t be fat.
if you find yourself underweight and thin, you should first check whether it is the potential impact of the disease. Such as thyroid, diabetes, adrenal gland, digestive system diseases, are easy to cause too light weight. Only when diseases are excluded can the fattening plan be implemented.
■ happy body and mind
in terms of diet, many thin men and women are picky and partial eaters. Therefore, we should get rid of these bad habits and increase dietary intake. The diet should be rich and diverse. Eat more carbohydrates, pasta is the most effective. In addition, high protein foods, vegetables and fruits are also indispensable. On weekdays, you should not leave those healthy snacks, such as peanuts and milk candy. It is also a good idea to drink some juice after drinking beer.
when you eat enough protein, you should eat more foods rich in fat and carbohydrates (i.e. starch, sugars, etc.). In this way, excess energy can be converted into fat and stored under the skin, making the thin and weak strong. Thin people with weak gastrointestinal function can choose the liver of chicken, duck, fish and sheep. In addition, fish is also easy to digest and absorb.
■ diversified diet
in order to gain weight, we should first gain weight scientifically and for health. In addition to a balanced diet, you should also maintain adequate and good sleep. If people have enough sleep, they have a better appetite, and it is also conducive to the digestion and absorption of food. Many thin people like to spend the night
2. Eat a lot of protein
. The most important nutrient for gaining a healthy weight is protein. Muscle is made of protein. Without it, most calories may eventually become body fat. Studies have shown that a high protein diet turns calories into muscle.
but remember, protein is a double-edged sword. It also has a high sense of satiety. It can significantly reduce hunger and appetite, making it more difficult to eat more calories. Protein supplements such as whey protein are also useful if it is difficult to obtain enough protein in the diet.
3. Exercise, especially strength training
not only diet plays an important role in healthy weight gain, but also training. Increasing strength training will really promote muscle growth and help build a good figure. You can try to start with a simple run and slowly increase the amount of exercise.
4 Try to eat five to six small meals a day
if a large number of meals at one time is not suitable for you, try small meals more frequently. Therefore, instead of eating three big meals, try four to five small meals and slowly increase the amount of meals.
5. Avoid junk food
just because you want to gain weight does not mean that it is an excuse to start eating junk food. It is important to ensure adequate nutrition by eating a healthy diet, rather than sugar and unhealthy fat.
the most important thing is to remember to gain weight in a healthy way. Remember to stay away from highly processed food, which is harmful to health.