How can I make myself fatter?

The best way to gain weight >~< ■■` ★★If you want to gain weight successfully, you must first understand the reasons why you are underweight, and then prescribe the right medicine. ★1 Find the cause and prescribe the right medicine ●づ爱剑风雪℡ Share your experience● Genetically underweight: If your family members are all underweight, the underweight may be hereditary. You are born with a high metabolic rate, and you will not gain weight even if you eat more. Environmental factors: Work pressure, noisy eating environment, unpalatable food, etc. may affect appetite and lead to insufficient food intake. Excessive consumption: People who consume a lot may also be underweight. For every 3,500 extra calories your body consumes, you gain one pound. For example, if a man eats 2,000 calories a day and wants to gain weight, he can increase his calories to 2,500 calories a day. If he accumulates 500 extra calories a day, he will gain one pound in one week. ★2 Increase calories without reducing portion size. It is not easy to consume an extra 500 calories from just one or two foods. Therefore, you should try to consume extra calories while maintaining the same food portion, such as spreading peanut butter or fruit juice on bread, adding egg drops to soup, adding more sugar and milk to milk tea, and adding olive oil or cheese to Western-style salads. Broken and so on. The increased calories should be mainly protein, and an appropriate amount of high-quality fat should be added. However, eating too much snacks, such as potato chips and soda, not only fails to provide vitamins and minerals, but a large amount of fat can also easily lead to a feeling of satiety, which may backfire and affect your appetite for dinner. ★3 Eat small meals often and always have snacks available. Many underweight people have small appetites and cannot eat a large amount of food in one meal. Therefore, people who gain weight should increase the number of meals they eat to absorb more calories. In addition to the three main meals, a highly nutritious snack or drink should be consumed in the afternoon, before going to bed, and even before lunch. People who are busy at work and cannot find time to make nutritious snacks may wish to choose highly nutritious drinks, such as milk, soy milk, etc., instead of water and tea. The office should stock some biscuits and bread, plus a glass of milk or soy milk, which is a nutritious snack. ★4 Drink more high-protein drinks. Milk is rich in nutrients, contains high-quality protein, and also provides calcium, phosphorus and vitamins. People who are gaining weight should drink 2 cups of milk every day. If you don't like drinking milk, you can eat cheese or cheese. There are also some nutritional milks on the market. Consumers can choose by themselves, but they should read food labels carefully and pay attention to the portion size and the calories provided by each cup. At the same time, you can prepare high-energy milk by yourself, such as adding additional milk powder to the milk to obtain additional calories. People with gastrointestinal discomfort may not be able to accept dairy products, so they can use sugar-added and high-calcium soy milk instead. Recommended snacks and drinks Highly nutritious snacks: banana peanut butter sandwich, Guozhan peanut butter chocolate bar, milk pudding, Chicha sugar water, fresh fruit tofu pudding, fresh fruit cheese Highly nutritious drinks: banana fresh milk, chocolate milkshake, calcium-fortified soy milk, homemade high-energy Fresh milk (1 cup of fresh milk + 2 tablespoons of skimmed milk powder), nutritious milk★5 It is advisable to eat soup with the "soup dregs". Most Chinese soups are not high in calories. If you do not eat the "soup dregs", the nutritional quality will be even lower. Drinking soup before meals may cause satiety and affect appetite. Therefore, it is not advisable to drink too much soup before a meal. It is best to drink a bowl after a meal. People who like to drink soup can make soups that are easy to eat even with the "soup residue", such as soup, especially high-protein "soup residue" such as minced meat, tofu, eggs, etc. Highly nutritious soups are recommended: corn tofu soup, West Lake beef soup, egg drop lean meat soup, and cream soup (use low-fat milk) ★6 Muscle exercise helps to gain weight and increase the body's muscle mass, rather than purely increasing the body of fat is the ideal way to gain weight. Add muscle instead of fat, and you'll have a stronger, toned body. By simply increasing food intake without exercising, the body tends to accumulate fat tissue instead of muscle. Therefore, when starting a weight gain plan, you should formulate an exercise plan, especially doing muscle-building exercises, such as lifting dumbbells, etc., which can effectively increase the body's muscle mass. In addition, exercise can relieve stress and increase appetite, which is most suitable for people whose appetite is affected by stress. ★★Finally, playing melodious music and eating with relatives and friends in a comfortable environment can help improve your appetite. Let’s put down work and chores this weekend, stay relaxed and happy, and enjoy food!