Increase calorie intake: increasing 500- 1000 calories per day can make you gain 1-2 kg per week. You can achieve this goal by increasing your intake of protein, carbohydrates and healthy fats. Choose high-calorie foods, such as nuts, peanut butter, dried fruits, avocados, olive oil, etc. To increase calorie intake.
Increase protein intake: protein is one of the key nutrients for weight gain, which can help you increase muscle mass. It is recommended to consume at least 20g of protein per meal, and you can choose foods rich in protein, such as poultry, meat, fish, beans and nuts.
Increase exercise: Increasing muscle mass is the key to gaining weight, so strength training is a good choice. Carry out weight training and resistance training to help you increase muscle mass. Carry out weight-bearing training at least 3-4 times a week to ensure adequate intake of protein every training day.
Avoid eating too much processed foods and sugar: Although processed foods and sugar can provide energy, they are usually unhealthy, and excessive intake may lead to health problems. It is suggested to choose natural and healthy foods, such as fruits, vegetables, whole wheat bread and whole wheat rice.
Get enough sleep: Sleep is also important for gaining weight. Studies have shown that lack of sleep will affect metabolism and lead to weight gain. It is recommended to keep 7-9 hours of sleep every day to help the body recover and improve the metabolic rate.
Of course, if you have time, you can join the fattening training camp. Specific questions, I suggest asking.