怎么长胖

长胖有时候也许并不比减肥容易。正如你体重超标一样，你比一般人瘦也是多方面原因引起的。这篇文章将告诉你如何用正确方法增肥，保持健康的体重。

首先，秤秤你自己有多重，计算一下你每天消耗的卡路里热量是多少。从现在开始，你要确认每天摄入的能量要比你的消耗多500卡路里。

不要少食多餐，你需要一次吃饱。在两顿中间多吃一些点心。点心可以是谷类制品像较麸皮麦片，磨碎小麦，格兰诺拉麦片，燕麦等等。你也可以吃些葡萄干和一些干果，补充热量和身体所需的露卡素（碳水化合物）。多吃花生酱，蜂蜜酱和低脂的奶酪，多吃干果，栗子和松子，格兰诺拉燕麦卷这样的快餐将会增加卡路里的摄入，也会增加其他身体必须元素的摄入。

你也可以喝一些汤像热的黑豆，德国青豆或豌豆汤，红辣椒豆，大麦，这样同样可以补充热量和身体所需的糖份。这样汤能够提供比烧鸡和牛肉等更多的能量。

为了保持平衡和健康的体重，请用改良油菜子油和橄榄油代替黄油和乳脂等。天然的花生酱比黄油和奶酪好多了。相似地，高蛋白的谷物，蔬菜像土豆，椰菜，绿豆，豌豆，玉米;水果像香蕉，梨子，苹果和干果同样可以提供卡路里。

饮料请专注在牛奶和果汁，在WebMed上曾有一篇研究报告称：苏打水会让你长胖，但它对于你的身体而言，确是一种无害的健康的饮料。

运动和严格的健身计划对保持体重很有必要，否则，这些没有消耗掉的热量让变成你的救生圈，出现在任何你不想看到他们的地方。所以为了保持体型和健康，请坚持有规律的运动，你可以短时间内加大你的运动量以让你的每一块肌肉得到充分地伸张。

每周称一次体重。别期望每周可以增10－12磅（1磅约等于0.9斤），每周长胖1－2磅就不错了，到一个月的时候体重可以增加5－8磅。如果你发现体重已经没有增加的迹象，请你再吃多一点，再多摄入每天250的卡路里。

Original Article:
How to gain healthy Weight
From: Fitness Caution
SUN JUN 24 2007 BY WENDY BOSWELL

Gaining weight is perhaps as difficult as losing it. Just as there are several reasons behind putting on excess weight, there are many causes for a person being thinner than usual.

However, the article is meant to present some strategies that can help you put on weight in the right way.

First, weigh yourself and count the number of calories that you are consuming in a day. Now make sure that you have to have 500 calories more than your current intake.

Rather than eating small meals at intervals, eat big meals. In between the meals, stuff yourself with some snacks. Snacks can be dry cereals such as wheat chex, shredded wheat, granola, oat squares etc. You can add raisins and other dry fruits to make increase the calories and carbs. Crackers with peanut butter, bagels with honey jam and low fat cheese, dry fruits, nuts and seeds, sports bars, breakfast bars and low granola bars are some healthy snacks to increase calories and other essential nutrients in the body.

Dense breads such as whole wheat, oat bran and pumpernickel taken with peanut butter, jam, honey, low fat cream cheese, add to your calories. Similarly, dense cereals, vegetables like potato, broccoli, cauliflower, green beans, peas, corns; fruits such as bananas, pears, apples and dry fruits provide lot of healthy calories.

You must also include some soups for instance the hearty black bean, lentil split pea, chili with beans, barley to increase the carbs and calorie content of your body. The calories provided by these soups are much more than those acquired through a brothy chicken and beef etc.

To have a balanced and healthy weight gain, use canola or olive oil instead butter, creamy sauces etc. The natural peanut butter is much better than the usual butter and cream cheese. Similarly gravy, sour cream and butter should be avoided for trans-free tub margarine. Low fat and fat free cheeses should be preferred over regular cheese. Avocado on sandwiches and Mexican dishes is not as good as mayonnaise and sour cream for putting on healthy weight.

Concentrate on beverages such as milk, shakes and juice. In a study posted at WebMed it is said that diet soda adds a lot to your weight. However, it is better to resort to harmless and healthy beverages for weight gain.

Exercise and rigorous workouts are must to gain weight. If you do not exercise, the extra calorie intake will be visible around your belly and at other unwanted places. So, to gain weight and also stay in shape, exercise regularly. You may workout for a short while provided you do it intensely so that every muscle gets exerted.

Weigh yourself every week. Don’t expect a sudden 10-12 pounds increase. 1-2 pounds gain a week is good because at the end of the month you will have added some 5-8 pounds to your weight.

If at any point you feel that your weight has become stagnant and no weight gain is happening, you will have to eat some more and add a minimum 250 calories to your present calorie intake.