There have always been friends to ask: You always talk about weight loss, is there no one who needs to gain weight? I am a person who can't get fat, please tell me, how can I get fat?
Indeed, among the urban residents in China, more than 40% are overweight or obese, but less than 10% are thin. However, the problem of thinness is more complicated than fat, and the situation of people who want to get fat is different. In addition to people who are ill, it is roughly possible to classify healthy people who want to gain weight into four types: high metabolism type, weak type, malabsorption type and labor type.
　 1, high metabolite type
Hypermetabolism can also be called young, and is common in young men. They are healthy, energetic, full of energy, do not like to get sick, and have a warm body, but they seem to have less fat and a small waist.
This kind of person can't be called thin, because young men should be in a state of low fat content. High levels of androgen make them have high basal metabolism, tight muscles, and love to eat and not get fat. If there is creamy fat on the belly when you are young, it is really regrettable that the androgen is lowered and it is aging in advance. Therefore, they do not have to gain weight at all.
Some people are genetically shaped, their skeletons are slightly smaller, their muscles are not developed enough, and they seem to be not strong enough to gain weight. In fact, they don't want to be loose, but they don't have enough shoulders to be wide enough, and the male charm is not strong enough. For this situation, running is not very helpful, it is better to go to the gym to do impedance training, increase the muscles properly, the deltoid muscles are strong, and the chest muscles are full, naturally it looks more robust and more wearable.
　　 2, weak type
The slim type is a type that is small and slim, with small bones and underdeveloped muscles. They also have no illness, their diet is normal, but their resistance is slightly lower and their physical strength is slightly worse. In China, the proportion of this type is not small among young men and women. Such people usually have less physical activity and life is mainly static. Once it is no longer young, it is easy to increase fat in the waist and abdomen and evolve into a frog body.
If a slim person wants to change his body shape, he needs to do anaerobic exercise to increase muscles, plus moderate amount of outdoor aerobic exercise. On the basis of the muscle-enhancing exercise, by appropriately increasing the diet, the double effect of body shape improvement and vitality enhancement can be received. If you don't go to the gym, boys can at least often do push-ups, roll-ups, squats and other muscle-building exercises. You can also use fitness tools such as pullers, arm bars, and dumbbells to help. Daily exercise can consider aerobics, fighting, swimming, etc. Swimming is especially beneficial for improving heart and lung function and thickening the shoulder muscles. It also promotes appetite and is helpful for delicate types.
In terms of diet, it is recommended to increase the staple food, that is, starchy foods, such as eating a few taro, a few mouthfuls of rice, a piece of bread, a few potatoes, etc., while ensuring the supply of protein. Add nutty or dried fruit snacks between meals. After eating, eat appetite and eat protein-rich fish and eggs. If you have the condition to add muscle-stimulating powder, it will be better. In the evening, add a meal of supper, it is recommended to use yogurt, lean meat porridge, egg noodle soup, bread and other easily digestible food. If you don't participate in bodybuilding competitions, eating a dozen protein a day is harmful. Adding an egg, a cup of yogurt and one or two lean meats will have 20 grams of protein, enough to increase the protein of the muscle.
　 3, malabsorption type
People with malabsorption are generally characterized by yellowing and lack of luster, and the body tends to be thin and thin. The main problem is poor digestion and absorption. Some people have long lost their appetite. Some people eat in the stomach and can't go down. Some people have stomach bloating when they eat anything. Some people don't dare to eat more when the stomach is drooping. Such thin people must not rashly increase high-fat foods, as this often overwhelm their digestive system. Some friends have heard that fat can make people gain weight, and they eat a lot of fat, which results in vomiting and diarrhea, but is even thinner. Others have heard that sweets make people fat, eating high-fat and high-calorie cakes every day. As a result, three meals have no appetite, and the nutritional quality has declined.
It is recommended that people with poor absorption should go to the doctor of the Department of Gastroenterology and improve their digestion and absorption functions as soon as possible. Eat easily and not greasy food on weekdays, eat regularly, eat slowly, concentrate on your mind, and keep your mood happy. The cooking of food on weekdays is soft and warm. It is advisable to add some easily digestible starchy foods between meals to supper and supper. You can drink some grains and potatoes that are pasteted with soymilk, such as yam millet brown rice paste, purple rice lotus seed sesame paste, etc., instead of white rice porridge. They have higher nutritional value than white rice porridge and are also beneficial for digestion and absorption. For those who have insufficient gastric acid secretion, they can often eat sour kimchi (remember to take it out after 20 days of fermentation, avoid the problem of excessive nitrite) to make a side dish, which has the effect of appetizing and promoting digestion. If necessary, you can take a variety of digestive enzyme preparations directly at mealtime or before and after meals.
If you have a stomach sag, it is recommended not to drink a lot of porridge soup and tea when you dine, a small amount of meals, try to reduce the burden on the stomach. You can often drink fresh yoghurt, eat fermented pasta such as bread, taro, and hair cake, as well as a variety of fermented soy products. At the same time, it is advisable to do some gentle and relaxed sports, such as walking, jogging, radio exercises, ballroom dancing, Tai Chi and so on. Low-intensity exercise can relax and improve digestion and absorption.
　　 4, labor type
The labor-type people often have people in middle age. They have many things to worry about at work, the quality of sleep is not good, and they are very hardworking at home. From morning to night, their brains and hands are not idle. The energy is consumed and the physical strength is overdraft. It is useless to eat these people simply because they have poor appetite and poor digestion. The most important thing is to have a quiet rest for a while, to stay away from the annoyance and relax. If necessary, you can consult a health care professional and take appropriate health supplements.
Laborers should do some aerobic exercise in the natural environment, improve blood circulation, reduce brain fatigue and improve sleep quality. For them, it is best not to do the exercise on the treadmill after exhausting work. Because the air in the gym is often bad, the environment is crowded, and there are clear exercise goals and requirements, which is also a stress for people who are tired. If you want to exercise, be sure to exercise again when you have enough rest and full energy.
To gain weight, it is necessary to change some of the wrong habits in daily life. For example, some girls only eat fish and eat almost no staple food. Some people often eat bowls of hot and sour powder or cool skin and make a casual meal. The protein is seriously insufficient. Some people ignore a meal as they please, often do not eat breakfast, or want to eat lunch. Don't eat; some people eat a lot when they are delicious, and they are hungry if they are not good. Such bad habits not only adversely increase weight, but also cause great damage to gastrointestinal function.
Regardless of the type, it is necessary to clarify a problem: increasing weight must be achieved on the basis of improving overall health and improving quality of life. If you increase fat and can't improve your health, this weight gain is meaningless, and can only bring a burden to your body!
Finally, it is necessary to ask those who have a significant weight loss in the short term to have a physical examination. Some people are thin because of hyperthyroidism, and some people are because of certain diseases, even cancer. Even if it is a digestive system disease, you should go to the hospital to find out the specific conditions, so that you can take appropriate conditioning measures and take appropriate drugs to improve and recover faster.
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