Fitness and weight gain plan for skinny people

Many fat people particularly hate thin people and ask why they can’t gain weight no matter how much they eat. They think thin people are all pretentious. In fact, it is not true. Many thin people really want to gain weight, and most of them feel that their bodies are not strong enough and are accompanied by inferiority complex. The psychology of a thin person wanting to gain weight is actually the same as that of a fat person wanting to lose weight. They always try to do it but never see any results. This article has developed a simple plan for thin people to gain weight, let’s take a look.

1. The most effective way to gain weight is to eat more: record the calories you consume every week. You need to eat 20 times your body weight in calories every day. It may be difficult to achieve now, which is why you are thin.

2. The most effective way to gain weight is to eat 6 times a day: Don't rely on drinking coffee to kill time, eat nothing before lunch, then have a big lunch, and then have a midnight snack late at night. Develop the habit of eating six meals a day and don't forget the few times in between.

3. The most effective way to gain weight is to eat high-calorie foods: Vegetables are healthy foods, but they have no effect on helping you grow muscles. Eat more nuts: almonds, cashews, walnuts, peanuts, etc. If you are not afraid of gaining weight, drink whole milk.

4. The most effective way to gain weight is to get protein: You need protein to build muscle and recover from training. You should consume at least that many grams of protein every day depending on how many pounds you weigh. Here are the sources of protein: lean meat, poultry, eggs, and dairy products.

5. The most effective way to gain weight is strength training: become strong.

6. The most effective way to gain weight is to prepare food in advance: No one has time to cook three meals a day, so it will be more convenient to prepare in advance. When it's time to eat, just take it out of the refrigerator and heat it in the microwave for 2 minutes.

7. The most effective way to gain weight is to carry food with you: In order to avoid not being able to eat within three hours, develop the habit of carrying food with you.

1. Eat one citrus fruit every day, including the white membrane.

2. Eat three or more cooked vegetables every day at lunch and dinner.

3. You can eat desserts, such as sugar water and cakes, during afternoon tea time every day.

4. Drink two cups of whole milk every day, one of which should be in the morning.

5. Eat more than two servings of meat, chicken, duck, fish, eggs or high-protein meat substitutes every day.

6. Eat offal, such as liver, heart, and intestines 2-3 times a week.

7. Eat seafood 3-4 times a week, such as fish, shrimp, oysters, etc.

8. If you have no appetite, you can add raw onions, raw garlic, chili peppers, pepper and other seasonings to your food to stimulate your appetite.

9. If you don’t like milk, you can drink a cup of honey in the morning and evening. The monosaccharides in honey can be directly absorbed by the human body, which increases calorie intake and helps accumulate fat, but it cannot be consumed with milk.

10. Eating a tea egg or fried egg before going to bed can help the body store fat and build muscle. Suggestions for weight gain: The main way to gain weight is through diet, but some people are born with weak constitutions and cannot absorb food easily, so they cannot gain weight no matter how much they eat; in addition, mental stress and lack of sleep will hinder the body from gaining weight.

High-calorie, dense foods

Generally speaking, food cooked with oil will increase its calories by 60% to 100%, especially when deep-fried, stir-fried, stir-fried, or crisped. Gong Xuejun, Department of General Surgery, Xiangya Hospital, Central South University

Strong-tasting food

Sour, sweet, spicy, and salty foods will stimulate your appetite and make you eat more without realizing it. For example, a big bowl of noodles with soybean paste, tempting sweet and sour pork, and Kung Pao chicken.

Canned Food

Canned foods, whether canned fruits or canned meats, have their nutrients destroyed in large quantities, especially various vitamins, which are almost completely destroyed. In addition, the protein in canned products often denatures, which greatly reduces its digestion and absorption rate and significantly reduces its nutritional value. In addition, many canned fruits contain high levels of sugar and are taken into the human body in the form of liquid, which greatly increases the absorption rate of sugar. This can cause blood sugar to rise sharply within a short period of time after eating, increasing the load on the pancreas. At the same time, due to its high energy content, it may cause obesity.

Fried foods

Fried foods are high in calories and contain high levels of fat and oxidative substances. Eating them frequently can easily lead to obesity. At the same time, this type of food is also the most dangerous food that causes hyperlipidemia and coronary heart disease. During the frying process, a large amount of carcinogens are often produced. Studies have shown that people who often eat fried foods have a much higher incidence of some cancers than those who do not eat or rarely eat fried foods.

1. Thin people usually have poor gastrointestinal function and poor digestion and absorption ability. Therefore, the principle of weight gain is to eat more without increasing the digestive burden, mainly carbohydrates. Many things are very helpful to people's bodies. It is best to make food softer, so that you can eat more and your stomach can bear it. Thin people can also eat whole grains to obtain more vitamins and minerals, allowing muscles and fat to grow together and gain weight healthily. However, it is better for thin people to mash the whole grains into a paste, which not only reduces the chewiness but also takes care of the stomach and intestines. Some adjustments can also be made to the ingredients. Oatmeal makes you feel full easily, so it is best to put less of it. It would be better to replace it with millet or rice.

2. Eat more potatoes. If thin people want to eat more, they must enrich the source of carbohydrates, and potatoes are a good choice. For example, adding some potatoes when cooking can increase the total carbohydrate intake and also make the dishes more nutritious. Remember, you cannot gain weight overnight by eating high-energy foods such as fatty meat and sugar. Not only will it easily cause indigestion, but even if you gain weight, it will be puffy and very unhealthy.

3. In addition to the normal three meals a day, it is best for thin people to add a meal between meals. On the one hand, they can eat more, and on the other hand, they can avoid putting pressure on the gastrointestinal tract. Whole grain paste, bread, yogurt and a few raisins and dates are all good choices for snacks. But be sure to pay attention to the amount when adding meals, and don't add too much, so as not to affect the next meal.

4. In fact, if you do more outdoor exercises and keep your body functions active while eating, you can gain weight. However, this method is not suitable for many people who need to gain weight. Doing more exercise in normal times can help your body be healthier.

What foods make you fat?

1. Chocolate. This is a taboo for those who are trying to lose weight, but it is a favorite of those who are trying to gain weight. If you want to gain weight, remember to eat more chocolate every day, especially a few pieces after a meal, the effect will be very obvious.

2. Beer. Everyone knows that people who drink beer often have beer bellies, so in this case, thin people can gain weight by drinking more beer in the summer. When drinking beer, you can eat more bread.

3. Hamburger. Among junk food, hamburgers are the heaviest, so if you want to gain weight, remember to go to some junk food stores and eat some junk food. Burgers or French fries are both good choices.

4. Fat. In fact, if you want to gain weight, you can eat more fatty meat and foods with high fat content. Especially fatty pork, you can drink some carbonated beverages when eating fatty pork.

During the process of gaining weight, remember to eat more raw chestnuts, or you can also eat more fried chestnuts. However, when eating chestnuts, you can add milk to drink together, especially whole-fat milk, the effect will be better.

5. Fruit juice. Fruit juice also contains a lot of calories. When you drink it, it seems that you are taking in nutrients, but in fact, you are gaining weight. Therefore, it is not easy for people who want to lose weight to drink it, but people who want to gain weight must drink it.