如果您体重不足并希望增加体重，那么正确的做法非常重要。

Consumingsoda，甜甜圈和其他垃圾食品最初可能会帮助您增加体重，但它可以增加您患心脏病，糖尿病和癌症的风险（ 1 ，，，， 2 ，，，， 3 ）。

A healthier approach to gaining weight involves gaining a balanced amount of肌肉质量and subcutaneous fat rather than a lot of unhealthy belly fat ( 4 ）。

A recent animal study suggests that belly fat specifically may be correlated with increased cancer risk ( 5 ）。

大部分的体内脂肪也增加了您患2型糖尿病和其他健康问题的机会，即使您没有超重 6 ，，，， 7 ）。

To gain weight healthily, focus on eating more nutrient-dense foods and living an overall健康的生活方式that involves exercising, getting enough sleep, and reducing stress, if you can.

本文概述了快速增加体重的简单策略，而不会增加您的疾病风险。

Summary

即使您试图增加体重，也很重要。

While about 74 percent of adults in the U.S. are either overweight or obese, there are also many people with the opposite problem of being underweight ( 8 ，，，， 9 ）。

Some individuals may be naturally underweight due to genetics or a快速代谢。Being underweight may also be indicative of poor nutrition or underlying health conditions ( 9 ）。

此外，许多在临床体重不足的人可能仍然想增加一些肌肉并出于其他原因而体重。

无论您是临床体重不足还是只是在努力增加肌肉体重，主要原理都是相同的。

Being underweight is defined as having abody mass index（BMI）低于18.5。据估计，这远小于维持最佳健康所需的体重（ 10 ）。

您可以使用 this calculator 查看您在BMI量表上适合的位置。

However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.

有些人自然很瘦，但仍然很健康。根据此规模不足并不一定意味着您有健康问题。

根据疾病控制与预防中心（CDC）的数据，与男性相比，体重不足的年龄大约是女性的两倍。在一项美国调查中，将参与者分为男性和女性，男性中有1.3％和20岁以上的女性体重不足（ 9 ）。

Summary

Being underweight is defined as having a body mass index (BMI) below 18.5. It’s more common in women.

体重不足可能对您的健康有害。

One study found that clinically underweight individuals have nearly two times the risk of death compared to obese individuals, suggesting that being underweight may be worse for your health than being obese (11）。

Additionally, another study found that self-reported health outcomes fell significantly in underweight individuals after the age of 38, indicating that a low BMI later in life may come with increased health risks ( 12 ）。

体重不足会损害您的免疫功能，增加感染风险，导致骨质疏松症和骨折并引起生育问题（13，，，，14，，，， 15 ，，，， 16 ）。

更重要的是，体重不足的人更有可能获得肌肉减少症（与年龄有关的肌肉浪费），可能面临更大的痴呆风险（17，，，， 18 ）。

对于儿童，它也可以导致增长和发展问题（ 19 ）。

Summary

体重不足会对您的健康产生负面影响。体重不足的人有骨质疏松症，感染，生育问题和早期死亡的风险。

有几种医疗状况可能导致体重减轻不健康，包括：

  • 饮食失调：这包括anorexia nervosa，，，，a serious mental health disorder ( 20 ）。
  • 甲状腺问题：过度活跃的甲状腺（甲状腺功能亢进）可以增强新陈代谢并导致不健康的体重减轻（ 21 ）。
  • 乳糜泻：最严重的形式gluten intolerance。Overall, the incidence of celiac disease has risen throughout the 20th and 21st centuries ( 22 ）。
  • Diabetes:患有不受控制的糖尿病（主要是1型）会导致严重的体重减轻（ 23 ）。
  • 癌症：Cancer can cause the body to be in a hypercatabolic state, which leads to increased energy being used. It can cause someone to lose a lot of weight but the severity and weight loss can depend on the type of cancer and the age of the person. ( 24 ，，，， 25 ）。
  • Infections:Certain infections can cause someone to become severely underweight. This can include parasites, tuberculosis, and HIV infection ( 26 ，，，， 27 ，，，， 28 ）。

If you’re underweight, you may want to make an appointment with a doctor to rule out any serious medical conditions.

This is particularly important if you have recently started losing large amounts of weight without trying.

Summary

There are several medical conditions that can cause unhealthy weight loss. If you’re underweight, consider making an appointment with a doctor to rule out a serious health problem.

无论您是想增加体重的原因，您都可以使用多种策略来进行大量体重。

Below, we’ve outlined several different ways to help you gain weight.

Increase your caloric intake

The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.

You can determine your calorie needs using this卡路里计算器。

If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.

Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.

You don’t need to count calories for the rest of your life, but it can help to do it for the first few days or weeks to get a feel for how many calories you’re eating. There aremany great tools在那里帮助您。

Summary

要增加体重，您需要吃的卡路里比身体燃烧更多。如果您想快速增加体重，则针对维护水平高300-500卡路里的维护水平，以使体重增加缓慢或700-1,000卡路里。

Increase your protein intake

Adequate consumption of high quality proteins from animal products is essential for optimal growth, development, and human health ( 29 ）。

A 2020 study of 23 individuals demonstrated that increasing protein will increase lean muscle mass ( 30 ）。

To promote skeletal and muscle growth and physical strength in healthy adults with minimal to intense physical activity, the Recommended Dietary Allowance of protein is between 1.0 to 1.6 grams of protein per kilogram of body weight per day ( 30 ）。

Up to 2 grams per kilogram of body weight of protein per day may be safe for healthy adults, with the upper limit at 3.5 grams per kilogram of body weight per day.

High protein foodsinclude meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like乳清蛋白can also be useful it is difficult for you to get enough protein in your diet.

However, protein may also reduce your hunger and appetite significantly, making it harder to get in enough calories ( 31 ）。

Additionally, eating too much protein may also increase your risk of heart disease ( 32 ）。

与医生交谈，看看增加蛋白质摄入是否会帮助您实现以安全的方式增加体重的目标。

Summary

Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight in addition to other nutrients.

增加碳水化合物和脂肪的摄入量

许多人尝试限制carbs或试图减肥时脂肪。

这可能会使体重增加变得困难，因为这将使获得足够的卡路里变得更加困难。

吃很多high carband高脂食品如果体重增加是您的优先事项。每顿饭时最好吃大量蛋白质，脂肪和碳水化合物。

您可能需要避免饮食计划间歇性禁食。This eating plan can be useful for weight loss and other benefits but can make it much harder to eat enough calories to gain weight ( 33 ）。

确保每天至少吃三顿饭，并尽可能添加能量浓密的零食。

Summary

为了增加体重，每天至少吃三顿饭，并确保包括大量的脂肪，碳水化合物和蛋白质。

Increase your intake of energy-dense foods

It’s very important to eat mostly whole foods, like fruits, vegetables, whole grains, and legumes.

但是，这些食物往往比加工的垃圾食品更具馅料，因此很难获得足够的卡路里。

Using plenty ofspices，，，，sauces, and condiments can help with this. The tastier your food is, the easier it may be to eat a lot of it. Toppings may also add additional calories.

另外，尝试尽可能强调能量浓密的食物。这些食物相对于它们的体重含有许多卡路里。

这里有一些高能量的食物,可能会帮助你gain weight:

  • Nuts喜欢almonds，，，，walnuts，澳洲坚果和花生
  • 博士ied fruit，包括葡萄干，日期，李子和其他人
  • High fat dairy，，，，such as whole milk, full-fatyogurt，奶酪和奶油
  • 脂肪和油脂喜欢extra virgin olive oil and鳄梨油
  • Grains，包括燕麦和糙米等全谷物
  • Meat，，，，such as chicken, beef, pork, and lamb; you can also choose fattier cuts
  • 块茎，包括土豆，地瓜和山药
  • Other energy-dense foods喜欢黑巧克力，，，，avocados，，，，peanut butter, coconut milk, granola, and trail mix

如果体重增加是您的重中之重，避免过度耗费的蔬菜和水果可能是一个好主意。水果和蔬菜中的纤维会使您感到更快。这可以为能量致富食物留下更少的空间。

如果您需要更多建议，这些健康食品可以帮助您更快地增加体重。

Summary

尽可能将饮食添加到能量浓密的食物上，因为它们相对于其体重而没有加工的糖或不自然成分的热量。

将高卡路里的摄入量与重型阻力训练结合在一起可能有助于您增加体重（ 34 ）。

话虽如此，还有其他几种策略可以更快地增加体重。

这里有10个额外增加体重的技巧:

  1. 饭前避免喝水。这可以填补您的胃，使得摄入足够的卡路里变得更加困难（ 35 ）。
  2. 多吃。尽可能地挤进另外一顿饭或小吃，例如睡前。
  3. 博士ink milk. Drinking whole milk to quench thirst can be a simple way to get in more high quality protein and calories.
  4. 尝试增强体重摇动。如果您的体重遇到困难，请考虑增重粉摇。这些蛋白质，碳水化合物和卡路里非常高。
  5. 使用更大的盘子。如果您想吸收更多卡路里，请考虑使用大盘子，因为较小的盘子会使人们饮食少（ 36 ）。
  6. 在咖啡中添加奶油。这是添加更多卡路里的简单方法。
  7. Take creatine. The muscle-building supplement肌酸一水合物可以帮助您增加几磅的肌肉体重（ 37 ）。
  8. Get quality sleep.Sleeping properly对于肌肉生长非常重要（ 38 ）。
  9. 先吃蛋白质和脂肪来源。如果您的盘子上有多种食物，请首先食用卡路里浓密和蛋白质丰富的食物。吃更高的纤维食品，例如生蔬菜。
  10. Avoid smoking, and if you smoke, consider quitting. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain ( 39 ）。
Summary

您还可以做一些其他事情来更快地增加体重。这些可以包括喝牛奶，使用加重奶昔，在咖啡中添加奶油以及更频繁地进食。

To gain weight, you’ll likely need to consume additional calories.

You can avoid overeating too much and make sure that the excess calories go to your muscles instead of just your fat cells by starting a resistance training program.

Resistance training, or strength training, includes both bodyweight exercises and free weights. Resistance training leads to muscle hypertrophy, which increases muscle mass ( 34 ）。

补充蛋白质与耐药训练相结合可以促进瘦体重的额外增益，超出仅通过耐药性运动而获得的蛋白质。

一项研究发现，在健康成年人中，在耐药训练期间补充蛋白质六周增加了27％（ 40 ）。

如果您完全不满意或培训的新手，请考虑聘请合格的私人教练或上课来帮助您入门，如果您有可能的话。

如果您有骨骼问题或任何医疗问题，您可能还想咨询医生。

为了最大化肌肉质量，最好专注于有氧运动的阻力训练（ 41 ）。

做一些有氧运动可以帮助改善健身和福祉，但您可能希望避免做很多事情，以至于最终会燃烧所吃的所有额外卡路里。

Summary

Lifting heavy weights and improving your strength through resistance training can help you gain muscle mass.

每天消耗500卡路里的卡路里，一个人可能会在6个月内平均获得约15磅（6.8千克） 42 ）。

A more aggressive approach of consuming an additional 1,000 calories per day may allow a weight gain of about 25 pounds (11.4 kg) over 6 months. However, a large portion of this weight gain may be compromised of fat ( 42 ）。

It can be very difficult for some people to gain weight, and the amount of time it takes to gain weight will be different for everyone.

那可能是因为您的身体可能会有一定的重量，称为设定点，感觉舒适。理论上是，无论您尝试在设定点（减肥）或超过体重（体重增加）下，您的身体都会通过调节饥饿水平和代谢率而变化（ 43 ）。

When you eat more calories and gain weight, your body may respond by reducing your appetite and boosting your metabolism. This may be largely mediated by your brain, as well as weight-regulating hormones like瘦素（（ 43 ）。

However, researchers have not proven or dismissed their theory and more research is still needed ( 43 ）。

因此，您可能会遇到一定程度的困难。

Summary

每个人的体重增加所需的时间都会有所不同，因为您的身体通过减少食欲并增强新陈代谢来应对额外的卡路里和体重增加。

底线

There are many reasons for wanting to gain weight.

重要的是要吃营养浓缩的食物并建立瘦肌肉质量。

归根结底，改变体重是马拉松，而不是冲刺。这可能需要很长时间，如果您想从长远来看，就需要保持一致。

如果您尝试在上面讨论的策略中努力增加体重，那么与医生或营养师交谈很重要。营养师可以帮助您采用饮食策略，以帮助您实现目标。

Just one thing

如果您可能患有未诊断的疾病会导致体重减轻，那么最好在尝试使用上面的技巧来增加体重之前与医生交谈。