家庭补救措施在一周内获得体重

您可能想要体重增加有很多原因。由于营养缺乏，或怀孕的医生患者担心低重量，您可能会体重。无论你的原因是什么，都知道有很多专家支持的方式可以安全和稳步增长。

崩溃重量增长方案不健康或推荐。在长期的重量增益中的家庭补救措施可能是不安全和无效的。相反，在不威胁健康的情况下设定现实和适度的目标，以获得体重。

如果您对健康和营养有兴趣，您可能会听到有关如何以安全的方式减肥而不是如何获得它的影响。每个人的身体都不同，有些人的健康体重可能比其他人的理想体重。医生可能会建议一些体重减轻患者以获得体重，包括：

• Anyone who has recently undergone surgery or who has lost weight due to medical treatment. For example, people可能减肥during chemotherapy or radiation treatments for cancer, which can cause fatigue and slow recovery.

• People who are underweight and have nutritional deficiencies due to diseases that cause malabsorption, like Crohn's disease or celiac disease. If you have issues with malabsorption, your body struggles to absorb nutrients from food. This can引起减肥, weakness and muscle wasting.

• Underweight women who are not menstruating or struggling to conceive. TheOffice on Women's Health解释说，当你体重不足时，你的身体会停止产生一个叫做雌激素的激素。这可能导致您停止排卵或月经，并且可能导致不规则的时期。OWH建议与您的医生发表讲话，看看是否获得重量可以帮助您的月经周期定期或增加概念的机会。

• 孕妇没有足够的重量。根据这一点美国怀孕协会, your ideal weight gain during pregnancy depends on your weight before you got pregnant. The association uses body mass index (BMI) to provide the following general recommendations:

Read more:Health Risks of a Low BMI

根据这一点梅奥诊所，第一步是与您的医生或营养师与您想要体重增加的人交谈。他们可以帮助您评估是否有必要这样做，然后在计划安全方面进行工作，以安全地接近该过程。

In order to successfully gain weight, you need to consume more calories than you burn. The ideal calorie intake for weight gain depends on a number of things, including your height, current weight and activity level. For example, someone working a physically active job will require more calories than someone who has a sedentary office job.

A physician or dietitian can help you come up with the correct number of calories that you should eat each day to safely gain weight over time, but generally speaking, increasing your intake by每天500到1,000卡路里可以帮助您每周获得0.5到2磅。

• 尝试在一天中吃几顿小餐，而不是三个大饭。这将有助于您在没有过度充实的情况下消耗卡路里。加，吃较小的部分can help regulate your blood sugar control.

• Columbia University Irving Medical Centerrecommends eating regular snacks — think fruit, veggies or whole grains combined with protein. Examples include whole wheat toast with one heaping spoon of nut butter, an apple with slices of hard cheese or berries with full-fat Greek yogurt. You can also add toppings like nuts and seeds for added crunch and a few more calories.

• 为您的饮食添加更多蛋白质。您可以increase your protein intaketo help your body build muscle mass, either by adding protein powder to your smoothies and baked goods, or by packing your diet with protein-rich meats and veggies.

• Focus on calorie-dense foods that are still healthy in order to meet your ideal calorie intake each day. The加州大学旧金山建议用橄榄油或油菜油烹饪，在坚果上零食，将鳄梨酱或鳄梨添加到您的饭菜中，每周几次吃脂肪鱼，并交换牛奶的低卡路里饮料健康的冰沙食谱.

Read more:Drinks to Help Gain Weight

如果您正在尝试获得体重，请仔细调制您的饮食和锻炼方案，以确保您耗费比燃烧更多的卡路里。然而，这并不意味着你应该完全缩短练习，除非你的医生建议你这样做。

• 尝试解除自由重量以增加瘦肌肉质量。试用复合练习喜欢顶上的印刷机，蹲下，肱三头肌蘸和硬拉。这些可以帮助您构建肌肉质量。但是，确保你使用的是正确的表格，所以你不会伤害自己。如果您是举重的新手，请在潜入之前进行一些研究，并询问经验丰富的培训师帮助您学习如何进行您感兴趣的练习。

• If your sole focus is expanding your muscle mass, follow the advice of theAmerican Council on Exercise(ACE) by ditching cardio workouts for the time being. According to ACE,too much cardiocan limit your potential for muscle growth.

• Make sure you don't overexercise. Going hard in the gym can burn a ton of calories, which just means you'll have to eat more to ensure you can still gain weight. Keep track of your workouts and calorie intake so you get the correct balance.

Read more:The 6 Rules of Gaining Muscle Mass

• Exercising may also help increase your appetite. If you find that you're struggling to eat enough in order to gain weight, you might find that lifting weights makes you hungry. You can also drink protein shakes right after working out to help get calories in.