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Methods to gain weight :

Chinese medicine believes that physical diseases are mostly caused by low spleen and stomach function and insufficient qi and blood. The spleen is the foundation of acquired Qi and the source of Qi and blood biochemistry. If the spleen and stomach are strong and qi and blood are strong, the muscles will be plump and the limbs will be strong. On the contrary, the body will become thin and the limbs will become weak and weak. To treat body weight loss, we must first rule out various chronic diseases such as hyperthyroidism, liver disease, kidney disease, and tumors. Then use traditional Chinese medicine treatment, which will have good results

■Thinness test

Whether a person is fat or thin cannot be measured by looking at it. You can calculate whether you are fat or thin based on the following formula A bit thinner: Subtract 100 from your height in centimeters and multiply it by 0.9. The answer you get is your standard weight. For example, if an individual is 180 centimeters tall, the standard weight is (180-100) × 0.9 = 72 kilograms. It is normal to be 10 below or above the standard weight. If your actual weight is more than 10 times lower than your standard weight, you should consider whether you are underweight.

■Special reminder

Generally, underweight is related to genetic factors. At the same time, some people who are prone to excitement can accelerate their calorie consumption due to endocrine effects. Some people are easily nervous, which may result in them missing a meal or losing their appetite. It is not a problem to lose thousands of calories at a time, so they will definitely not gain weight.

If you find that you are underweight or too thin, you should first check whether it is the potential impact of the disease. Diseases such as thyroid, diabetes, adrenal glands, and digestive system can all easily lead to underweight. Only after the disease has been ruled out can a weight gain plan be implemented.

■Happiness of mind and body

Many thin men and women are picky eaters and partial eclipses in their diet. Therefore, these bad habits should be changed and dietary intake should be increased. The diet should be rich and varied. Eat more carbohydrates, pasta is the most effective. In addition, high-protein foods, vegetables and fruits are indispensable. It is also necessary to keep healthy snacks on weekdays, such as peanuts, toffee, etc. It is also good to drink some juice after drinking beer. idea.

In the case of sufficient protein intake, it is advisable to eat more foods rich in fat and carbohydrates (i.e. starch, sugar, etc.). In this way, excess energy can be converted into fat and stored under the skin, making the thin person stronger. Thin people with weak gastrointestinal function can choose liver from chicken, duck, fish, and sheep. In addition, fish is also easy to digest and absorb.

■Diverse diet

If you want to gain weight, you should first gain weight scientifically and gain weight for health. In addition to a balanced diet, you should also maintain adequate and good sleep. If people get enough sleep, they will have a better appetite, and it will also be conducive to the digestion and absorption of food. Many thin people like to spend the night, playing all night, and then having to work hard the next day, which seriously affects the quality of sleep. It would be strange if they don't lose weight if they continue like this.

Another thing to pay attention to is personal mental health. Tension and pressure at work, obsessive thinking about small things in life, "crazy" study or work that exceeds the human body's capacity, etc., will all make people lose weight. On the contrary, a happy psychological state and harmonious interpersonal relationships are helpful for weight gain.

■Appropriate exercise

For those thin people who sit in the office for a long time, they should take a certain amount of time to exercise every day. This will not only help improve appetite, but also make muscles stronger and stronger. Physical fitness. The muscles of the human body are "used or lost". If they are not exercised for a long time, the muscle fibers will relatively atrophy and become weak and weak, and the person will appear thin.

In terms of exercise, jogging is a good choice, because the number of gastrointestinal motility increases significantly when jogging, which can consume human body energy and improve appetite when eating. Generally speaking, high-volume exercise, short-term exercise and rapid explosive exercise can all have a weight-increasing effect, and they are also the most taboo for people who want to lose weight.

★★★Attachment: Food for weight gain

Yam porridge

Ingredients: yam, cheese, sugar.

The preparation method can be divided into two types. One is to wash the fresh yam, mash it, add it to the rice porridge when it is cooked, mix well, and then mix in cheese and sugar for consumption; the other method is to dry the yam and grind it into powder, take 30 grams each time, add cold water and mix thoroughly. , place on the stove, cook over low heat, stir constantly, take it off after boiling for two or three times, add cheese and sugar and serve.

Yam has a sweet and mild taste. It can replenish deficiency, grow muscles, and moisturize fur. It is a wonderful product for treating weight loss and beautifying. Cheese can nourish the lungs and moisturize the skin, nourish yin and promote fluid production. The combination of the two can strengthen the spleen and stomach and help transform the source of energy, so it is very effective for patients with weakness and weight loss.

I often hear thin people complain that weight loss pills are everywhere but there are no fattening pills. In fact, if you are generally thin and want to gain weight and keep fit, you do not need to resort to drugs. As long as you eat properly and use dietary supplements, you can achieve good results.

Those who are thin often suffer from yin deficiency, blood loss and insufficient body fluids. Therefore, they should eat more sweet and moisturizing products, such as milk, honey, eggs, soft-shelled turtles, sea cucumbers, white fungus, etc. Commonly used effective dietary prescriptions include: walnut milk drink, honey drink, sea cucumber paste, turtle meat, lily and red date soup, turtle nourishing kidney soup, ginseng and wheat turtle, white fungus and pigeon egg, lily, chicken and yellow soup, etc.

Yin deficiency often results in internal heat. Thin people often see irritability, dry mouth and sore throat, hypersexuality and other endogenous phenomena of deficiency heat. Therefore, while nourishing, you must also pay attention to clearing the deficiency fire. Optional Eat clams, wheatgrass soup, chrysanthemum meat slices, etc.

1. Balanced diet

You can use high-fat and high-sugar foods such as butter or other edible oils, jams, and sugars to increase calories. Although weight gain is relatively rapid, Long-term or excessive consumption will destroy appetite and may cause chronic diseases and endanger health. Adopt a balanced diet and gradually increase food intake to avoid forced supply and destruction of appetite.

2. Develop good eating habits

Eat regularly and quantitatively, eat small amounts frequently, and chew slowly.

3. Change the meal routine

Eat foods with high concentration and nutrient density first, then other foods.

4. Choose moderately cooked foods

Choose moderately cooked foods, such as: steaming, stewing, braising, stir-frying, boiling, etc., and avoiding the effects of deep-frying, frying, Roasting, etc. makes the food hard and difficult to digest.

5. Keep a happy mood, arrange a good dining environment, and concentrate on eating.

Stress and anxiety not only affect appetite, but also affect the digestion and absorption function of the gastrointestinal tract. Increased metabolic rate will consume more calories.

If there is still no way to improve your slender and thin figure, it is recommended that you ask a professional doctor to help you find out why the meat cannot grow, and grow healthy meat in a healthy way. oh!

For weight gain, you can consider foods such as milk, almonds, sesame seeds, and cashew nuts. You can add almonds and sesame powder to milk to drink, and cashew nuts can be eaten as snacks, which will have good results.

In the population distribution structure of society, underweight is also a very common group. It's just that with the current trend of weight loss in society, those who are underweight are the envy of most people. However, in fact, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, immunity will deteriorate and people will be prone to illness. Especially for the elderly with chronic diseases, it will also increase the chance of complications and poor prognosis.

◎ Gain weight but not gain weight

In academic terms, gaining weight and gaining weight have different meanings. Because "fat gain", as the name suggests, is to increase the proportion of fat in body tissues, and "weight gain" should also include the growth of muscle tissue in addition to the increase of fat. I think what you want to ask is "weight gain" rather than "fat gain", right? !

The weight of the human body generally comes from bones, muscles, fat, water and other internal organs. Meaningful "weight gain" should focus on increasing the proportion of muscles and fat. So, how do we carry out the body transformation project? The answer is still "diet" and "exercise"!

Diet

In terms of diet, a high-protein, high-calorie diet is the only way to gain weight.

Concentrate protein and high-calorie foods, such as heavy cheese cakes, pastries, small cakes, etc. Eat small and frequent meals, and timely supplement papaya enzyme or comprehensive enzymes to help digestion after meals to increase the digestion, absorption and utilization of food.

◎Protein selection

Choose high-quality protein sources, such as eggs, milk, meat, poultry, etc., which should account for more than half of the total daily protein. For plant-based protein, isolated and extracted soy protein powder is more effective because there is less plant fiber that hinders absorption. As for which method is better, eating meat or drinking milk? People who value efficiency can try drinking high-protein milk powder (such as Sanduo Milk Protein), which will result in a higher protein intake than ordinary fresh milk or meat, and the absorption and utilization rate is also better.

◎Choice of Carbohydrates

Carbohydrate intake is also an important part. Choose foods with higher starch content, such as white toast, steamed buns, white rice, sweet potatoes, taro, and pumpkin. wait. When cooking, you can make it in the form of gravy, soup, thick soup, or add some maltodextrin (generally known as corn hydrolyzed starch, which can be directly added to food) in soup, juice, or milk to increase calorie intake.

◎Selection of fats

For fats, medium-chain fatty acids (MCT) with better absorption and utilization can be used in appropriate amounts to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) do not contain "essential fatty acids" and need to be used with general fats and oils. It is recommended to choose medium-chain fatty acid products that have been mixed with essential fatty acids (for example: Sanduo High Calorie Energy) to avoid the deficiency of essential fatty acids. It is generally recommended that medium-chain fatty acids should account for no more than 60% of the total oil usage.

Exercise

For those who want to gain weight, "weight training" is the main method of exercise, rather than "aerobic exercise" that is emphasized by those who want to lose weight. Because "aerobic exercise" promotes energy consumption, while "weight training" is used to increase muscle proportion. With the use of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle building projects can be achieved.

So what are large muscle groups? These are what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms). Through weight training and dietary supplements, large muscle groups can grow, and accordingly some weight will be accumulated.

Currently in the United States, attempts are being made to provide appropriate weight training to the elderly, combined with weight-gaining food supplements, to increase muscle proportions to improve malnutrition, easy fatigue, depression, muscle depletion, and weakened immunity. , easy to get sick and other symptoms. For the elderly with chronic diseases, it will also reduce the chance of complications and poor prognosis.

Breakfast: You must eat it to stay energetic!

Those who prefer Western taste:

1. A cup of freshly squeezed orange juice

2. A cup of low-fat milk

3. Pour A pancake filled with syrup, jam and cream.

Those who like Chinese taste:

1. A bowl of preserved egg and lean meat porridge or millet porridge

2. A cup of soy milk or rice milk.

3. A hard-boiled egg

Morning snack: Helps the body store energy

Choose one of the following foods: raisins, stone fruits, peanuts, bananas .

Lunch: Only when you eat happily can you eat fat!

Those who prefer Western taste:

1. One apple

2. One cup of low-fat milk

3. One sandwich

4. A box of lettuce salad

5. A high-fiber biscuit

For those who like Chinese taste:

1. A kiwi fruit

2. A cup of yogurt

3. A bowl of rice or noodles

4. A portion of boiled vegetables

5. A high-fiber biscuit

Afternoon snack: don’t let your belly go hungry

Choose one of the following foods: a cup of milkshake, a few high-fiber biscuits, braised food Side dishes, or a tea egg.

Dinner: Try to eat on time

It is best to eat with family or loved ones. The sweet feeling will make the flesh grow faster!

1. One portion of freshly squeezed juice

2. One portion of ice cream or yogurt

3. One portion of lettuce salad or fried vegetables

4. A bowl of rice or noodles

5. A portion of lean meat or fish

6. Eat some pineapple, papaya, or tomatoes after the meal.

Late night snack: Try to eat two hours before going to bed

Spread jam, peanut butter, cream, and garlic sauce on toast. Drink another bowl of broth, milk, or soy milk. Just eat mindfully so as not to be too full and unable to sleep. After eating a late-night snack, you need to brush your teeth, rinse your mouth, and floss before you can sleep!

★★★★★★★★Why thin people are thin★★★★★★★★

As the saying goes, "Water has a source and trees have roots." People always lose weight. There is a root cause. Finding the cause and eliminating the root cause are the main ways for "thin people" to gain weight. According to the analysis of health experts, the causes of weight loss generally include the following aspects:

·Various chronic diseases and organic diseases

For example, diarrhea, peptic ulcer, tuberculosis, tumors, anemia, parasites Disease etc.

·Genetic and endocrine factors

Under the influence of genetic, endocrine and other factors, some family members are thinner, but have no organic diseases and have a weak body type. Its characteristics are: a tall and thin body, a slender neck, drooping shoulders, a flat chest, and a lower angle of the xiphoid process of the sternum less than 90 degrees. They are also very energetic and fully capable of studying or working, but they are prone to various chronic diseases.

·Mental factors

Due to emotional factors, mental anxiety, irregular life, overwork, lack of sleep, the body consumes more than it takes in.

·Diet

Irregular diet and lack of physical exercise. Lack of nutrients, especially protein content.

◇How do thin people get stronger?

According to several coaches at Donglin Health City, when thin people do bodybuilding exercises, they must first figure out what kind of weight loss they have. Because weight loss can be divided into simple weight loss and secondary weight loss. Simple wasting does not have a clear endocrine disease, and secondary wasting is caused by organic lesions of the nervous system or endocrine system. If it is secondary weight loss, please recover from the illness before doing bodybuilding exercises. If it is simple weight loss, then you should pay special attention to the following issues when doing bodybuilding exercises:

◇Reasonably arrange the amount of exercise

The arrangement of the amount of exercise is one of the important links in scientific exercise. Practice has proved that people who are emaciated should do aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be a medium load (50 to 80 of maximum muscle strength). The schedule can be practiced three times a week (once every other day), for 1 to 1 and a half hours each time. Practice 8 to 10 movements each time, and do 3 to 4 groups of each movement. The method is to contract quickly, pause briefly, and stretch slowly. Continuously perform a set of movements for about 60 seconds, with a 20 to 60 second interval between groups, and a 1 to 2 minute interval for each movement. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. If the number of times in each group cannot reach 8 times, the weight can be appropriately reduced; the last two movements that must be completed with all one's strength will stimulate the muscle tissue deeply, " "Super recovery" is obvious and the exercise effect is excellent.

◇Pay attention to safety

The equipment for bodybuilding exercise has a certain weight. Not only do you need to prepare and organize activities before and after exercise, but you also need to check whether the equipment is firmly installed to ensure that the equipment is securely installed. Be prepared for the unexpected. When exercising, pay attention to whether the weight is appropriate and do not do exercises that are beyond your ability. When using heavy equipment such as barbells, someone must protect you. It is best to exercise under the guidance of professional coaches so that you can encourage, help and protect each other.

◇Lay a good foundation

It is best for people with weight loss to attend a bodybuilding training class to learn exercise in the initial training stage (2 to 3 months) in order to master movement techniques correctly and systematically. Comprehensively improve physical fitness. Pay special attention to the exercise of muscle strength and endurance, gradually improve the body's adaptability, and lay a good foundation.

◇ Be focused and targeted

After 2 to 3 months of exercise, the physical strength of the emaciated person will be significantly enhanced and the energy will be more abundant than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid muscles, biceps, triceps, latissimus dorsi, gluteus maximus, quadriceps, etc. The amount of exercise should be adjusted at any time. In addition, the same part of the muscle group can be exercised using different movements and different equipment, and the muscle groups must be contracted individually. As muscle strength and movement coordination improve, the effect of exercise will become more and more significant. Under normal circumstances, the exercises should be changed every one and a half to two months. In addition, when exercising, your mind (thoughts) should be concentrated on the part being practiced, and talking, laughing, listening to music, etc. should be avoided. The stronger the sense of soreness, swelling, fullness, and heat in the muscles of the trained area, the better the exercise effect. In this way, if you persist for another six months to a year, your body shape will change significantly.

◇Practice less in other sports

When emaciated people do bodybuilding exercises, it is best to participate less in other sports, especially endurance sports, such as long-distance running, playing football, etc. Play basketball etc. Because these exercises consume more energy, they are not conducive to muscle growth, and they will make you lose weight as you practice. In addition, do not do other activities that consume too much energy.

◇Reasonable diet

Only when the energy intake is greater than the energy consumed, a person can become fat. Therefore, the diet plan for emaciated people must be reasonable and diverse, and no partial eclipse should be allowed. In addition to eating meat, eggs, and poultry rich in animal protein, you should also eat more soy products, adzuki beans, lilies, vegetables, fruits, etc. As long as you eat a nutritious diet that is conducive to digestion and absorption, plus appropriate bodybuilding exercises, you can become plump in a relatively short period of time.

◇Strong confidence and perseverance

For an obese person to transform from thin to strong, plump and fit, it does not take a day or two or a month or two. The practice of "eating a fat man in one bite" will not work, nor will losing confidence because the exercise method is wrong and the effect is not obvious. The only way is to have a firm confidence in victory, be prepared to endure hardships, and actively carry out scientific, planned, and persistent training with high emotions. Only through unremitting training can you achieve final success.