怎么快速增肥（女性适用）

对于某些女性来说，增肥就像其他人减肥一样困难。其实有很多方法可以让你每周安全、有效地增肥0.5到1kg。增加用餐分量和次数可以让你每天快速摄入更多的热量。每餐尽量食用高营养、高热量的食物。此外，只要合理运动并改变生活方式，你便能长期稳定在这个体重。

步骤

改变饮食习惯

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/4\/44\/Gain-Weight-Fast-%28for-Women%29-Step-1-Version-4.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-1-Version-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/4\/44\/Gain-Weight-Fast-%28for-Women%29-Step-1-Version-4.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 每天多摄入500卡路里。一般来说，每周增重0.5到1kg是比较安全的。要实现这个目标，每天得多摄入500卡路里。吃更多营养丰富的食物就是增加热量最健康的方式。^[1]
   • 使用管理健康的应用程序来记录你的饮食，比如MyFitnessPal。把你吃的每一样东西和运动量都记下来。每周记录一次体重。
   • 向医生或者注册营养师咨询你的理想体重。你也可以用身体质量指数（BMI)计算器来计算自己的健康体重。对于大多数人来说，健康的BMI值在18.5到24.9之间。^[2]
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/fc\/Gain-Weight-Fast-%28for-Women%29-Step-2-Version-2.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-2-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/fc\/Gain-Weight-Fast-%28for-Women%29-Step-2-Version-2.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 增加饭量。一开始的时候，可以试试多吃一份餐，或者直接在碗里多盛一点食物。实在很难增加饭量的话，不要吃零食，这样才有更多的胃口吃正餐。^[3]
   • 如果吃两份餐实在太多，试着逐渐增加饭量。先从多盛一勺饭或者多加一块红薯做起。然后慢慢地增加每顿的饭量。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/68\/Gain-Weight-Fast-%28for-Women%29-Step-3-Version-3.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-3-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/68\/Gain-Weight-Fast-%28for-Women%29-Step-3-Version-3.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 如果一餐吃不了太多，就少吃多餐。对于有的人来说，增加每顿的食量可能不是很好的选择。与其增加饭量，不如试试每天吃6顿饭，每顿少吃一些。这6顿可以分为早餐、午餐、晚餐和3顿零食。^[4]
   • 一般来说，在你醒着的时候，每3到4个小时就可以进食一次。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/c\/cc\/Gain-Weight-Fast-%28for-Women%29-Step-4-Version-3.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-4-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/c\/cc\/Gain-Weight-Fast-%28for-Women%29-Step-4-Version-3.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-4-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 饭前30分钟不要喝水。摄入液体会让你产生饱腹感，可能妨碍你吃正餐。等到你吃完了饭，再喝水。^[5]
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/68\/Gain-Weight-Fast-%28for-Women%29-Step-5-Version-3.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-5-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/68\/Gain-Weight-Fast-%28for-Women%29-Step-5-Version-3.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-5-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 睡前吃点零食。如果睡前吃点零食或者吃顿简餐，你至少在睡着之前都没有机会把热量燃烧掉。并且入睡期间，身体会增长更多的肌肉。睡前吃零食可以为身体提供所需的营养，让你在睡梦中增加更多的肌肉。^[6]
   • 如果你喜欢甜点，等到睡前再吃吧！你可以吃一碗水果，一份冰淇淋，或者几块巧克力。
   • 如果你想吃咸的东西，不妨来一碗意大利面，或者芝士和饼干。
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/71\/Gain-Weight-Fast-%28for-Women%29-Step-6-Version-3.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-6-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/71\/Gain-Weight-Fast-%28for-Women%29-Step-6-Version-3.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-6-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 吃饭之前先开开胃。有很多方法可以让你在饭前增加饥饿感。这些技巧能让你每顿吃得更多。一些增加食欲的小办法包括：^[7]
   • 在饭前简单地散散步。运动能让你感觉更饥饿。
   • 准备你喜欢的食物。做点自己最喜欢吃的，从而鼓励自己把所有的食物都吃完。
   • 尝试新的食谱。你会更加期待吃饭。
   • 在平静、舒适的环境下用餐。紧张或者分心会影响到人的胃口。

选择合适的食物和饮料

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/a\/a8\/Gain-Weight-Fast-%28for-Women%29-Step-7-Version-3.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-7-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/a\/a8\/Gain-Weight-Fast-%28for-Women%29-Step-7-Version-3.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-7-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 吃高热量、高营养的食物。快餐和精加工食物虽然热量高，但里面除了过剩的热量，并没有什么营养。高营养的食物是指富含热量、有益脂肪、蛋白质、维生素和矿物质的食物。^[8]
   • 选择含谷物的食品时，可以吃全麦面包、裸麦粉粗面包等没有怎么发酵的面包。麸皮松饼、小麦胚芽也是不错的选择。
   • 在选择水果的时候，你可以吃香蕉、菠萝、葡萄干、水果干和牛油果。总的来说，最好选择淀粉含量高的水果，而不是西瓜、橘子等水分含量高的水果，因为它们的热量和营养价值更高。
   • 选择蔬菜的时候，可以试试豌豆、玉米、土豆和印度南瓜。和水果一样，高淀粉的蔬菜要比高水分的蔬菜更适合增肥。
   • 在选择乳制品时，可以考虑芝士、冰淇淋、冻酸奶和全脂牛奶。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/d\/d4\/Gain-Weight-Fast-%28for-Women%29-Step-8-Version-2.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-8-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/d\/d4\/Gain-Weight-Fast-%28for-Women%29-Step-8-Version-2.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-8-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 一顿吃三种食物。不管是吃零食还是正餐，最好不要只吃一种食物。在每顿饭里加入不同种类的食物，这样你不仅吃得更多，每餐的热量也会更高。^[9]
   • 比方说，不要单吃吐司。试试在吐司上加一点花生酱和切好的香蕉片，或者加点牛油果片，再配一杯发酵乳饮料。
   • 如果你喜欢在早上吃鸡蛋，加一些胡椒粉和香肠在里面。
   • 不要单喝酸奶，在上面加一点格兰诺拉麦片和浆果。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/3e\/Gain-Weight-Fast-%28for-Women%29-Step-9-Version-3.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-9-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/3e\/Gain-Weight-Fast-%28for-Women%29-Step-9-Version-3.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-9-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 如果你不喜欢固体食物的话，可以多吃一点流食。有时你可能会感觉实在是没有胃口吃多的零食。当你吃不下零食的时候，不如在每餐之间喝一点高热量的饮料。^[10]
   • 冰沙，特别是完全用水果、蔬菜和酸奶制作的冰沙。
   • 用真正的水果制成的果汁可以额外补充维生素和纤维。
   • 牛奶、奶昔、蛋白质奶昔也是不错的选择。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/6f\/Gain-Weight-Fast-%28for-Women%29-Step-10-Version-2.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-10-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/6f\/Gain-Weight-Fast-%28for-Women%29-Step-10-Version-2.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 在每餐之中加入额外的食材。在你最喜欢的食物中加入高卡路里、高营养的食物或者粉末，你既不会觉得太饱，还能摄入更多的热量。一些好的方法有：^[11]
   • 将奶粉拌入饮料、汤、炖菜和调料之中。
   • 在沙拉或者麦片里加一些坚果。
   • 将亚麻籽粉加在沙拉、麦片或者冰沙里。
   • 在砂锅、汤、炒蛋、沙拉和三明治里撒一些芝士。
   • 在吐司、饼干或者卷饼上抹黄油、花生酱或者奶油芝士。
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/0\/07\/Gain-Weight-Fast-%28for-Women%29-Step-11-Version-3.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-11-Version-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/0\/07\/Gain-Weight-Fast-%28for-Women%29-Step-11-Version-3.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-11-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 用油和黄油烹饪。用油或者黄油烹饪可以在不增加食物分量的情况下，增加一道菜的总热量。可以用来烹饪的有益脂肪包括：^[12]
   • 橄榄油，每1汤匙（15毫升）含有119卡路里。
   • 菜籽油，每1汤匙（15毫升）含有120卡路里。
   • 椰子油，每1汤匙（15毫升）含有117卡路里。
   • 黄油，每1汤匙（15毫升）含有102卡路里。
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/2\/24\/Gain-Weight-Fast-%28for-Women%29-Step-12-Version-2.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-12-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/2\/24\/Gain-Weight-Fast-%28for-Women%29-Step-12-Version-2.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-12-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 要增肌的话，不妨多吃点蛋白质。肌肉比体脂更重，换句话说增肌可以在不增加脂肪的基础上，增加体重。而蛋白质对于增加肌肉质量来说，至关重要。^[13]
   • 瘦肉和鸡蛋可以很好地补充蛋白质。素食主义者可以选择豌豆、坚果、鹰嘴豆泥和其它豆类补充蛋白质。
   • 零食可以选择蛋白质棒和奶昔。他们富含蛋白质和其他营养物质。

调整生活方式

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/d\/d6\/Gain-Weight-Fast-%28for-Women%29-Step-13-Version-2.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-13-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/d\/d6\/Gain-Weight-Fast-%28for-Women%29-Step-13-Version-2.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-13-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 治疗任何潜在的健康问题。某些药物或者疾病会让你很难增肥。如果你符合这个情况，就一定要处理你的问题。向医生咨询适合你的处理方法。^[14]
   • 如果你的体重无缘无故地大幅度下降，去看看医生，看自己有没有什么潜在的健康问题，比如甲状腺或者消化系统疾病。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/5\/57\/Gain-Weight-Fast-%28for-Women%29-Step-14-Version-2.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-14-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/5\/57\/Gain-Weight-Fast-%28for-Women%29-Step-14-Version-2.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-14-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 和注册营养师谈谈。注册营养师能以科学健康的方式为你设计饮食计划，帮你达到增肥的目的。他们同样也能在运动和提高食欲方面，为你提供建议。^[15]
   • 让你的医生推荐注册营养师。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/30\/Gain-Weight-Fast-%28for-Women%29-Step-15-Version-2.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-15-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/30\/Gain-Weight-Fast-%28for-Women%29-Step-15-Version-2.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-15-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 戒烟。吸烟会抑制食欲，并影响味觉和嗅觉。向医生咨询戒烟的方法。你的医生会告诉你戒烟的办法，或者为你开具帮你戒烟的药物。^[16]
   • 如果你实在难以戒烟，至少要做到饭前1到2小时不抽烟。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/6d\/Gain-Weight-Fast-%28for-Women%29-Step-16-Version-2.jpg\/v4-460px-Gain-Weight-Fast-%28for-Women%29-Step-16-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/6d\/Gain-Weight-Fast-%28for-Women%29-Step-16-Version-2.jpg\/v4-728px-Gain-Weight-Fast-%28for-Women%29-Step-16-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 开始用力量训练来增肌。虽然力量训练并不是最快的选择，但它却能帮你长期维持体重。运动可以很好地刺激食欲。而力量训练通过增肌来增加体重，是一个特别不错的选择。^[17]
   • 你可以从举重练习试起。你还可以试试瑜伽、普拉提等全身性的力量运动。不要做太多的有氧运动，它们可能会影响你增肥。
   • 想要靠运动增肌的话，你一定要摄入额外的蛋白质。
   • 一些好的力量训练包括深蹲、硬举、过头推举、仰卧推举、杠铃划船、撑体运动、引体向上、仰卧起坐、二头肌弯举、腿推举和屈腿练习。