How can people who are not born fat gain weight

People who are not born fat need to achieve healthy weight gain through a scientific diet and reasonable exercise. The main methods for gaining weight include adjusting dietary structure, increasing intake of high-quality protein, choosing appropriate exercise, maintaining regular sleep patterns, and monitoring physical indicators.

1. Adjust dietary structure

Daily diet should ensure calorie surplus, that is, the intake is greater than the consumption. The staple food can be carbohydrates such as rice and noodles, paired with moderate amounts of high calorie healthy foods such as nuts and avocados. To avoid prolonged fasting time, it is recommended to adopt a three meal two-point pattern and supplement energy intensive snacks such as yogurt and bananas between meals. The main cooking method is steaming and stewing, reducing the intake of fried foods.

2. Increase high-quality protein

Each meal should contain sufficient protein, such as easily absorbable animal protein such as eggs, milk, fish, etc. Plant protein can be selected from ingredients such as tofu and quinoa. The recommended protein intake is calculated at 1.5 grams per kilogram of body weight, with staggered supplementation for better results. Whey protein powder can be used as an adjunct, but cannot completely replace natural foods.

3. Choose appropriate exercise

Strength training can effectively promote muscle growth. It is recommended to perform compound exercises such as squats and bench presses 3-4 times a week for 30-45 minutes each time. Supplement protein and carbohydrates within 30 minutes after exercise, such as chicken breast with sweet potatoes. Avoid excessive aerobic exercise and limit low-intensity activities such as swimming and brisk walking to no more than 2 times a week.

4. Regular sleep schedule

ensures 7-8 hours of high-quality sleep per day, and growth hormone secretion is most vigorous during the deep sleep stage. Avoiding staying up late and falling asleep before 23:00 can help restore gastrointestinal function. Establish a fixed meal time daily and establish a biological clock memory. When stress is too high, it can be regulated through meditation, as high cortisol levels can inhibit weight gain.

5. Monitor physical indicators

Record weight changes weekly, with an ideal weight gain rate of 1-2 kilograms per month. Regularly measure body fat percentage to ensure that growth is primarily in muscle rather than fat. When indigestion occurs, probiotics can be supplemented, and if necessary, food intolerance testing can be conducted. If weight loss persists, metabolic indicators such as thyroid function should be checked.

Healthy weight gain needs to be gradual, avoiding overeating or relying on high sugar and high-fat foods. It is recommended to record daily diet and exercise, and adjust the plan according to the body's response. You can consult a nutritionist for personalized guidance, and if necessary, use nutritional supplements under the supervision of a doctor. Maintain a positive attitude, weight gain is a systematic project that requires sustained persistence to achieve desired results.