How to gain weight fast and safely
增重秘籍来啦!教你如何快速安全地增重，摆脱竹竿身材
As a nation with an obesity problem, it may be difficult to fathom how people struggle to gain weight. But being underweight can be just as frustrating and is just as much a health problem as being overweight. It is often a sign of a wider medical issue or eating disorder.
我们国家胖子遍地，似乎很难理解拼命减肥的人。然而体重过轻会让感到人沮丧，属于与超重一样严重的健康问题。体重不足通常是一种信号，表明我们身体出现了更加严重的问题或进食产生紊乱。
For this reason, it is best to consult a medical professional before embarking on a diet to gain weight.
因此，在调整饮食增重前最好先咨询专业医学人士。
Why am I underweight?
为什么我会体重过轻?
Overactive thyroid glands, diabetes, coeliac disease and eating disorders are all contributory factors to being underweight. Lack of appetite can also contribute. It’s important to talk to your doctor about what the cause could be.
甲亢、糖尿病、乳糜泻以及进食紊乱都会导致体重过轻，吃饭没胃口也是原因之一。通过医生了解自身体重过轻的病因十分重要。
What are the health concerns associated with being underweight?
体重过轻会导致哪些健康问题?
A BMI of 18.5 or under is considered underweight and can weaken your immune system, impact bone health and cause fatigue.
如果一个人的身体质量指数为18.5或该值以下，就会认定此人体重过轻，这会削弱免疫系统，影响骨骼健康，造成人体疲劳。
How can I change my diet to help me gain weight quickly?
如何改变饮食才能快速增重?
Increasing your daily calorie intake is the simplest way to gain weight. But it’s important to pay close attention to the type of calories you’re increasing.
增加每日卡路里摄入的方法最为简单，但是密切关注增加摄入的卡路里类型也十分重要。
Empty calories in the form of snacks like crisps, biscuits and cake will negatively impact your health in other ways. Instead of gaining lean muscle mass, you’ll increase your body fat and that leads to a number of other health problems.
请戒掉炸薯片、饼干和蛋糕等会对健康产生负面影响的零食。如果不戒掉这些零食，不仅不会长肌肉，身体还会出现许多其他的健康问题。
Increase portion sizes
增加食物份量
Add nuts and seeds on top of soups and salads. Adding potatoes to meals is also an easy way to expand your meal. Drizzle olive oil over vegetables, salads and stews.
可在在沙拉和汤中加入坚果和胚芽，多吃土豆也是加餐的便捷方法，为蔬菜、沙拉和炖菜淋上些橄榄油的效果也不错。
Increase the frequency you’re eating
提高进食频率
Snack on dried fruit – it’s a concentrated source of calories.
要把干果当零食吃，因为干果是卡路里的集中来源。
Fill your diet with nutritious and calorific food
多吃富含营养和卡路里的食物
Nuts, seeds and naturally occurring fats are nutritionally rich and calorific. Make simple swaps such as using full cream milk instead of skimmed or semi-skimmed. Adding spoonfuls of cream to canned soups can also help.
坚果、胚芽和天然脂肪富含营养和热量。尝试一些简单的改变，比如用全脂牛奶代替脱脂牛奶或半脱脂牛奶，喝罐装汤时加一勺奶油也会有所帮助。
