What methods are there to gain weight? I believe that the topic that everyone hears the most is how to lose weight, but for thinner friends, everyone is thinking about how to gain weight. What methods are there to gain weight? If you want to know more, then don't miss this article and continue reading!
What are the ways to gain weight? 1 1, food fattening.
Thin people should first try to gain weight on food, and choose some foods with high protein, high calorie and high fat, such as whole milk, meat, eggs, nuts, chocolate and snacks. Then the time for eating is also very important. We can choose to eat more at night, because there is less exercise and less energy consumption at night. If we eat more calories, we will get fat easily. You can eat two more meals another day, both in the afternoon and in the evening.
2. Exercise to gain weight
Exercise is to lose weight, how can you get fat? Exercise can lose weight and gain weight, but not gain weight, but gain muscle. Eating too much unhealthy food on it, although the weight has increased, is not healthy, so we should eliminate unhealthy factors through exercise and get strong muscles. Pay attention to strength training when exercising, so that you can exercise your muscles without losing the little weight you have gained through hard work.
Healthy weight gain can consider the following methods:
1, diet fattening method, avoid partial eclipse and picky eaters, pay attention to improving daily diet. In normal times, you must develop the habit of eating regularly for three meals a day and eat more foods rich in high-quality protein and vitamins;
2, exercise fattening method, because we want to increase muscle instead of fat, so strengthening exercise is a good method, you can consider some aerobic exercise, use dumbbells, barbells and other training equipment, you can also practice yoga or aerobics. ;
3, emotional adjustment method, if you are in a bad mood such as mental excitement, anxiety, irritability for a long time, then at this time, endocrine can be affected, thus accelerating the consumption of calories and fat, so in order to have a good fattening effect, try to maintain a relaxed mood in daily life;
4, sleep rest method, good sleep is very helpful to the body's ability to absorb various nutrients, so we must develop good regular sleep habits and try not to stay up late.
What methods are there to gain weight? 2. Ensure adequate and high-quality sleep.
1, promoting energy formation
Adequate sleep can ensure the formation of human energy, promote the secretion of "growth hormone" for muscle growth, and ensure the quality of sleep is the premise of building a strong body.
2. The influence of adequate sleep
(1) If you get enough sleep, you will be much more energetic and have a good appetite, which is very beneficial to the digestion and absorption of food.
(2) Nowadays, most young people like to spend the night, and their sleep is seriously inadequate, which seriously affects their physical and mental health.
Second, ensure adequate calories and nutrition.
1, picky eaters and partial eclipse lead to thinness.
(1) Generally speaking, most thin people have the bad habit of being picky about food.
(2) Long-term picky eaters will lead to insufficient calories and unbalanced nutrition in the body, which can't keep up with the needs of physical development.
(3) Thin people should get rid of the bad habit of picky eaters, ensure adequate intake of protein, and eat fresh fruits and vegetables in a balanced way.
2. Pay attention to eating habits
(1) Eat less snacks or unhealthy food, and eat less snacks at ordinary times.
(2) Some foods rich in fat and carbohydrates (starch, sugar, etc.). ) You should eat more.
(3) For thin people with weak gastrointestinal function, they can choose to eat livers such as poultry, fish and sheep.
Third, proper exercise.
1, keep proper exercise.
(1) For thin people who sit in the office for a long time, they must keep proper exercise every day.
(2) Reasonable exercise can improve this appetite, strengthen muscles and keep fit.
2, the way of exercise
(1) Skinny friends can give priority to jogging when choosing exercise methods.
(2) When the human body is jogging, the gastrointestinal peristalsis will also become faster, so that digestion and absorption will be faster and human energy will be consumed. When you eat it, you will have a greater appetite and increase your appetite.
(3) Rapid explosive exercise, large amount of exercise and short-term exercise can all have fattening effect, and thin people can appropriately increase high-intensity exercise.
Fourth, reject bad living habits.
1, get rid of the usual bad habits
(1) Staying up late for a long time, too much dinner, too much fried food, and the habit of eating midnight snacks.
(2) Lack of exercise and laziness. These bad habits may gain weight in a short time, but they are extremely harmful to health, and maybe diseases will follow.
2. Reasonable fattening
What we need is a reasonable weight gain and a healthy body, and after the success of weight gain, we should carefully control our weight and figure and maintain a good lifestyle.
Fifth, the heart is wide and naturally fat.
1, think too much
"I don't regret that my belt is getting wider and thinner for Iraq." Sometimes you lose weight just because you think too much.
Step 2 put aside your troubles
(1) No matter what happens, try not to worry yourself.
(2) After crying, yelling and making trouble, have a good sleep. It's dawn, and all your troubles should be forgotten. If you relax, life will be better.
Sixth, drink water to gain weight
Drink at least 8- 10 glasses of water every day.
Many fat people think: "I really get fat as soon as I drink water!" " Actually, this is not a joke. Drink at least 8- 10 glasses of water every day to replenish enough water for your body and expel toxins from your body.
2. Toxins can hinder weight gain.
We say that excessive accumulation of toxins in the body will lead to a small belly. In fact, toxins can also prevent you from gaining weight.