How do boys gain weight? How to gain weight boys

If boys want to gain weight, they should gain weight scientifically, pay attention to a reasonable diet, achieve balanced nutrition, avoid overeating, keep their body and mind happy, ensure adequate sleep, and carry out appropriate exercise.

Whether it is too thin or too fat will affect the health of the body, if the boy is too underweight, can not reach the standard weight, then need to gain weight, should get rid of picky eating, partial eating bad habits, increase dietary intake, to ensure the richness and variety of diets.

Eat more foods containing carbohydrates, such as rice, noodles, steamed buns, etc., and also eat more foods containing high protein, such as peanuts, toffee, etc., in addition, you can also eat more foods with higher fat content, and eat more pork, mutton, chicken and other meat foods.

Of course, adequate sleep is also essential, if the quality of sleep is not good, it will affect appetite, and in the long run, it will become thinner and thinner.

In daily work or study, many people will be nervous, too much pressure affects the mood, resulting in no appetite for eating, making people more and more thin, only to maintain a happy mood and harmonious interpersonal relationships, it is more conducive to gaining weight.

If you want to gain weight, you also need to do proper exercise, which is not only conducive to improving appetite, but also makes muscles strong and fit, jogging is the best choice, which can increase the number of gastrointestinal peristalsis and make people's appetite better.

(1) Scientific diet.

1. The real meaning of obese people is not overnutrition but malnutrition, the lack of nutrients in the body that can help fat metabolism, and the excessive intake of nutrients (calories) that can be converted into fat every day, a process of eliminating one and the other, eventually resulting in obesity. Therefore, we must balance nutrition, fortify those nutrients that can help fat metabolism, and reduce the intake of nutrients (calories) that are easy to gain weight. Eating well (high in nutrients) and eating less (low in calories) in a diet is the key to success.

2. Hunger will make us extremely hungry for high-calorie food, once we have the opportunity to supplement food, we will prefer high-calorie food, and the way of eating after hunger will be too much. Choosing foods with a low glycemic index (you don't feel hungry when you eat them), or eating a little healthy food before hunger sets in, can be more beneficial to control your total calorie intake throughout the day.

b) Moderate exercise.

Although exercise is not as important as diet, exercise can burn excess calories to promote the effect, and can also increase basal metabolic rate, maintain muscle content, improve insulin sensitivity, and reduce the chance, so moderate exercise is necessary. The usual recommendation for exercise** is 60 to 90 minutes of aerobic exercise once every two days, if you don't have the time and perseverance to exercise, it is also helpful to walk around more often, or to exercise with labor.

3) Healthy lifestyle habits.

Daily healthy living habits are very important for the best people, and the status is irreplaceable, otherwise it will not only affect the curative effect, but also cultivate the next obesity.

In addition to being rich in vitamins A, B1 and B2, seaweed is rich in fiber and minerals, which can help remove waste and accumulated water from the body, thereby slimming the legs. · Sesame sesame seeds and their linoleic acid can remove cholesterol attached to the blood vessels, making metabolism better, and it is much easier to close the legs. Banana Although bananas are high in calories, they are low in fat, rich in potassium, full and low in fat, which can reduce the accumulation of fat in the lower body, and are the ideal food for the best time.

Apples Apples contain unique malic acid, which can speed up metabolism and reduce fat in the lower body, and it is richer in calcium than other fruits, which can reduce the salt content that causes edema in the lower body. Red Beans The lithoalkalitic acid contained in red beans can increase the peristalsis of the large intestine, promote urination and reduce constipation, thereby removing lower body fat. Papaya Papaya has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat, and the pectin contained in papaya meat is an excellent intestinal lavage, which can reduce the accumulation of waste in the lower body.

Watermelon Watermelon It is a diuretic expert in raw fruits, eating more can reduce the excess water left in the body, and the sugar content itself is also, eating more will not cause fat. Eggs Vitamin B2 in eggs helps to remove fat, but nicotinic acid and vitamin B1 contain it to remove fat from the lower body. Grapefruit Grapefruit Everyone knows early on that grapefruit is very low in calories and will not gain weight if you eat more, but it is also rich in potassium, which helps reduce the accumulation of fat and water in the lower body.

Konjac Konjac is completely fat-free and delicious, in the final analysis, it is also a must-eat, it turns out that its rich plant fiber can make the lymphatic flow of the lower body and prevent the legs from being swollen and loose. Spinach Spinach because it can promote blood circulation, so that the legs farthest from the heart can absorb enough nutrients, balance metabolism, detoxify and slim legs. Celery On the one hand, celery contains a lot of calcium, which can replenish the strength of the foot bones, and on the other hand, it also contains potassium, which can reduce the accumulation of water in the lower body.

Peanuts Peanuts are very rich in vitamin B2 and nicotinic acid, which on the one hand bring high-quality protein, grow meat without fat, and secondly, can also reduce body fat and fat. Kiwifruit In addition to vitamin C, kiwifruit is also rich in fiber, which can increase the rate of fat breakdown and prevent excessive fat accumulation in the legs. Tomatoes Eating fresh tomatoes can be a diuretic and remove leg fatigue, reduce edema, and the effect is even better if it is eaten raw.

In general, exercise a lot and do aerobic exercise for at least 1 hour a day (basketball, badminton, etc.). Eat less or no high-calorie and high-protein foods. After 10 p.m., you must not eat. It is more appropriate to refer to "Qi Han's Heart Road".