How to Gain Weight in a Healthy Way
Many people are currently trying to lose weight. They want to show off their perfect bodies in the summer, hence the saying "April is for losing weight, May is for regretting not doing so". However, recently, someone I know has encountered a completely different problem from everyone else. You may be curious about what this problem is. The answer might surprise you. The problem she faced is how to gain weight. Even thin people have their own struggles. The most significant struggle is poor physical health, low energy levels, weak immune systems, frequent illness, and constantly cold hands and feet. Another struggle is finding clothes that fit well. And there are other shortcomings as well. But in my opinion, the biggest struggle is poor physical health. As the saying goes, health is the foundation of revolution. Today, I will share with you some tips on how to gain weight.
Reasons for Being Underweight
1. From a pathological perspective, many diseases such as digestive system disorders, diabetes, hyperthyroidism, hepatitis, and kidney disease can cause weight loss. Long-term illness and malnutrition can also lead to being underweight.
2. Physical and genetic factors: Some individuals who are underweight do not have any underlying diseases when examined at a hospital, and they are able to function normally in their daily lives without any physical discomfort. Their underweight condition may be related to their physical and genetic factors. For example, if their parents have a slender body type, their children are likely to be underweight.
3. Factors related to lifestyle and eating habits: A large portion of underweight individuals have improper diet and lifestyle habits. Inadequate food intake, improper diet planning, irregular eating patterns, high levels of stress due to work or study, anxiety, mental tension, excessive fatigue, and poor sleep can all lead to being underweight.
Harm Caused by Being Underweight
1. Gallstones: Our bile is secreted by the liver and contains cholesterol, bile salts, calcium, and lecithin in a certain proportion. In underweight individuals who generally have insufficient calorie intake, the stored fat in the body is rapidly consumed, leading to an increase in cholesterol content in the bile. As a result, the bile becomes viscous, crystallizes, and precipitates, forming gallstones.
2. Anemia: Underweight individuals often have imbalanced nutrition intake. Iron, folic acid, vitamin B12, and other hematopoietic substances are often deficient. Due to their low food intake, their basal metabolic rate is lower than normal, resulting in slow gastrointestinal movement and reduced gastric acid secretion, which affects nutrient absorption. These are the main causes of anemia. In addition, malnutrition weakens the immune system, making secondary anemia more likely to occur.
3. Memory decline: The brain primarily relies on fat as a source of energy. It stimulates the brain, accelerates information processing, and enhances short-term and long-term memory. Underweight individuals have insufficient fat intake and storage in their bodies, leading to severe damage to brain cells. This directly affects memory, causing us to become increasingly forgetful.
4. Hair loss: The main components of hair are a protein called keratin and trace elements such as zinc, iron, and copper. In underweight individuals, both fat and protein intake are insufficient, resulting in frequent hair loss and loss of hair luster.
5. Depression: Research has found that levels of pleasure chemicals in the brains of underweight individuals are lower than those of normal-weight individuals, while levels of anxiety chemicals are higher. This can lead to depression and even increase the risk of suicide.
6. Lung disease: A study conducted by "Gender Medicine" over a period of 20 years found that being underweight, especially for elderly women, increases the risk of lung disease-related illnesses.
How to Gain Weight
Dietary Approach to Gain Weight
First, make sure to eat three regular meals a day. Generally, eat steamed, stewed, or boiled meat, and try to eat more carbohydrates. Have another meal of carbohydrates or milk with biscuits before bedtime. Eat until you are comfortably full, but avoid overeating as it can ruin your appetite. If you can drink beer, then drink more beer. Eat snacks that stimulate your appetite, such as chocolate or ice cream, in moderation. Having a good appetite is crucial for gaining weight, so people who want to gain weight must remember this.
Second, eat two eggs each day. Beat them in a bowl, add a tablespoon of fresh tomato juice and some sugar, and mix with an equal amount of hot water to make a half-cooked dish. Eat it on an empty stomach in the morning (you can also eat poached eggs). Continue this routine for a month, and you will gradually gain weight.
Third, eat more sugar. Try eating things you don't usually enjoy. Drink plenty of water because sometimes water can substitute for fat. Drinking too much water can cause water retention, and certain fruits can also cause water retention. Lastly, eat and then go to sleep. Avoid unnecessary exercise, and even simple activities like walking should be reduced as much as possible.
Fourth, it's simple. Try eating until you are full and eat while shopping. Eat more biscuits and cakes every day. Below is a weight-gain diet plan:
Breakfast: One piece of butter cake. 500ml whole milk, 100ml jam, 3 slices of sweet bread, and 150g bananas or pineapples.
Lunch: Sichuan cuisine, rice, and pizza cheesecake.
Dinner: Eat as much rice as you can. One cup of mashed potatoes, 0.5 gallons of ice cream, and 150ml cherry jam.
Midnight Snack: One bowl of noodles, one piece of cake, and one cup of whole milk.
Exercise Approach to Gain Weight
1. Maintain physical activity: Although physical activity consumes calories, it is still necessary to maintain a certain level of activity in order to avoid increasing fat tissue.
2. Moderate exercise to increase appetite: Moderate exercise can improve appetite and promote gastrointestinal peristalsis. It also has the effect of enhancing physical strength. Therefore, regular exercise is indirectly helpful for individuals who are underweight.
Maintain Confidence and Perseverance
Underweight individuals cannot transform their body from thin to strong and healthy in just a day or a month. Trying to gain weight with temporary enthusiasm and expecting instant results will not work. It is important to maintain confidence, be prepared for the hard work, and approach the training with a positive and persistent attitude. Only then can you achieve ultimate success.
