While it's commonly said that gaining weight is easy but losing it is hard, this isn't always true.Some people struggle to gain weight despite trying. We often see men standing 180 cm tall yet weighing less than 110 jin (about 55 kg), creating an unbalanced appearance. We also encounter many middle-aged men who are very thin, with prominent Adam's apples and high cheekbones. Most importantly, if weight gain is unattainable, physical fitness declines significantly by middle age, inevitably affecting health to some degree.So what are the basics of weight gain for men?
Essentials for Male Weight Gain
1. Beware Negative Influences
In our circles, there are always people who constantly feed us negative ideas. They repeatedly remind us that gaining weight is incredibly difficult, that weight gain often leads to rebound weight loss, that it harms your health...These negative ideas flood in from all directions. If our willpower is weak, we may succumb to pessimistic thinking under their influence, constantly telling ourselves that gaining weight is impossible. Eventually, we lose confidence and motivation for weight gain.Therefore, when we decide to gain weight, we must strengthen our confidence and guard against others' negative influences. By firmly believing our efforts will yield results, we can powerfully implement our weight gain plan step by step. Ultimately, we will emerge victorious. Moreover, this approach allows us to effortlessly and quickly sculpt a slender figure.
II. Seize the Optimal Timing for Weight Gain
Weight gain efforts yield different results at different stages, even with identical effort. Therefore, we must identify the best time to implement our weight gain plan. This approach not only maximizes effectiveness but also allows us to quickly and effortlessly regain a fuller, healthier physique.For men, the most ideal times are typically during annual holidays or the less demanding autumn season. For women, the optimal period is approximately three days after menstruation ends—a phase when fat and muscle gain occur most readily. However, autumn and winter remain the most favorable seasons for weight gain overall.
III. Consume Enzyme-Rich Foods
Enzymes function as digestive agents. When the body requires increased digestive enzymes but fails to produce sufficient metabolic enzymes, internal metabolic functions suffer, potentially leading to chronic diseases.Therefore, to gain weight healthily in daily life, prioritize foods rich in enzymes. Enzyme-rich foods are commonly found in melon and gourd vegetables, such as bitter melon, which contains exceptionally high enzyme levels. The best method for enzyme intake is juicing these vegetables, as this allows enzymes to be absorbed more readily by the body.
IV. Commit to Daily Exercise
Regular exercise keeps the body in optimal condition while alleviating daily stress and mental burdens. This is especially crucial for lean individuals with severe halitosis—exercise is non-negotiable and must be sustained daily. Daily workouts needn’t be intense; simple activities like leisurely walks,walking the dog, cycling, or a half-hour to one-hour jog is perfectly sufficient and can effectively support weight gain efforts.
5. Turn off the TV during meals After a busy day, many people enjoy watching TV while eating dinner to relax, believing it's a way to manage time efficiently and make meals more enjoyable.However, this habit often leads to prolonged meal times. Over time, this can diminish your appetite and inevitably reduce your food intake. 6. Limit foods rich in vitamin D Nutritional studies indicate that vitamin D is essential for the body's production of leptin. A deficiency in vitamin D can increase the risk of obesity.Therefore, those aiming to gain weight should limit foods or beverages high in vitamin D. Notably, vitamin D regulates a hormone that controls appetite, promoting feelings of fullness and reducing food intake.
We hope this overview of weight gain basics for men proves helpful to those seeking to increase their body weight.