For some people, gaining weight can be as big of a challenge as losing weight. Underweight people may lack energy to carry out daily activities and feel self conscious about their slight frame. Whether you need to gain weight due to an illness, to improve athletic performance or because of a slight build, you should gain lean muscle rather than fat. By eating often and employing some specific strategies, you can put on weight easily.
Eat More Calories
To gain weight, you must consume more calories than you burn. Anthony Ellis, a fitness expert with Iron Magazine, recommends eating 18 to 20 times your body weight in calories. For example, if you weigh 150 pounds, eat between 2,700 and 3,000 calories per day.
Strength Train
Strength train regularly and choose free weights that allow you to do only six to eight repetitions with good form. Heavy weights put greater stress on the muscles, encouraging them to grow and gain mass.
Calorie Dense Foods
Opt for higher calorie versions of healthy foods. Certain foods offer more calories per serving than others. Avoid junk foods that offer little in the way of nutrition. Select starchy vegetables over steamed greens, dried fruit over fresh, nuts over popcorn and chowder over broth-based soups like chicken noodle or minestrone that tend to be lower in calorie.
Add Healthy Fat
Increase the calorie content of your meals by adding monounsaturated fats to your foods. Fat is the most calorie-dense nutrient. For example, toss pasta with olive oil before serving, spread nut butter onto toast, or add sliced avocado to salads and sandwiches.
Drink Calories
Do not reach for nutritionally devoid, high-calorie liquids like soda or energy drinks. Instead, choose milk, 100 percent juice or fruit-based smoothies to increase your overall calorie intake without having to increase your food consumption.
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