Being too skinny can make you self-conscious and cause you to feel weak. Gaining weight may help you better your athletic performance and stamina. For optimal health, seek to add muscle rather than just fat to your frame. Certain lifestyle strategies will help you gain weight.
You will not be able to gain weight if you do not increase your caloric intake. Anthony Ellis of Iron Magazine recommends eating calories equivalent to at least 18 times your body weight in pounds. Five hundred extra calories a day will add a pound of weight a week.
Eat Calorie-Dense Foods
Gaining weight requires that you seek out foods high in calories. Instead of choosing a clear, broth-based soup at lunch, go for the chili. Snack on nuts instead of popcorn and raisins instead of grapes.
A person seeking to gain weight should never skip meals. Carrying snacks in a gym bag or backpack ensures that you always have something on hand, even if a regular meal is not readily available. Trail mix, energy bars, whole-grain crackers and granola make portable, non-perishable snacks.
Adding more to each of your main meals will help increase your daily calorie intake. Eating often is another strategy than can help increase calorie consumption. Instead of sticking to three main meals, a weight-gain strategy of eating six or seven substantial meals may help you achieve your results.
Eat Monounsaturated Fats
The American Heart Association advises people to limit their consumption of saturated and trans fats, while focusing on heart healthy monounsaturated varieties. Fat is calorically dense and contains nine calories per gram—so add it to your meals as an accent. A person seeking to gain weight may toss pasta with olive oil, spread nut butter on toast or slice avocado on top of sandwiches.
Lifting weights helps to create more lean muscle mass. Heavy free weights---like barbells and dumbbells---help stress the muscles so that they must repair and build up bigger and stronger. Be sure to supplement your workouts with adequate nutrition to be sure you are not creating a calorie deficit through exercise
Milk, juice and smoothies make calorie-dense alternatives to water. Avoid sugary sodas and soft drinks, which provide little nutrition with their calories.
Moderate cardiovascular exercise can help stimulate the appetite. Even those seeking to gain weight need aerobic activity to improve lung and heart health.
Junk food may contain significant calories, but very little nutrition. Eating too much processed foods, fast foods, refined sugars and white carbohydrates will encourage weight gain through fat, not through healthy lean muscle.
Starchy vegetables like sweet potatoes, peas and corn offer more calories than their leafy green counterparts. Carbohydrates rich in whole grains are usually denser and provide more calories, fiber and nutrition than refined-flour versions