Millions of Americans are currently overweight, so society tends to put a major emphasis on weight loss in things like television shows and magazine ads. Although it is not as common as obesity, being underweight can also be unhealthy. If you’ve been told by a medical professional that you are currently underweight, gaining weight can make you healthier, make you look better and make you feel better. Gaining weight just takes a little extra thought in regard to meal planning and exercise.
Step 1
Snack more often instead of eating only three meals a day in order to help facilitate weight gain. In order to gain 1 lb. you need to consume an extra 3500 calories. A realistic way to do this is to eat 500 more calories every day. By eating three square meals a day, you may not have enough opportunity to get your extra 500 calories in. You may also feel too full at meal time to eat more calories. If you spread your calories out throughout the day and eat a snack every three hours, on average, it will be easier for you to gain weight.
Step 2
Eat more calorie- and nutrient-dense foods such as nuts, granola and dried fruit. Eating calorie-dense foods for snacks will help you add calories without feeling too full or bloated. Registered dietitian Katherine Zeratsky of the Mayo Clinic states that peanut butter, avocados, meats and cheese are also high in calories. However, it is important not to fall into the trap of eating a food just because it is high in calories. Foods like candy bars, chips and French fries are all high in calories but provide very little benefit nutritionally. Stick with high-calorie foods that are also rich in protein, vitamins and minerals.
Step 3
Use condiments and toppings whenever possible. Adding cheese or mayonnaise to a sandwich can increase the calories significantly. Adding a few tsp. of butter on your vegetables, or some olive oil in your pasta can also increase your caloric intake and help you reach your personal weight-gain goal. UCLA’s Student Nutrition Awareness Campaign recommends leaving no food plain when you are trying to gain weight. You could even add a little honey to plain toast or salad dressing to raw vegetables.
Step 4
Trade cardiovascular exercises for resistance training several days a week. Cardiovascular exercises like running, swimming and cycling are healthy for the heart but they tend to burn a high level of calories. In order to gain weight, try doing low intensity cardiovascular exercise like walking. UCLA’s Student Nutrition Awareness Campaign also recommends strength training with weights several days a week so that you add muscle to your frame.
Things You'll Need
- High calorie foods like nuts, dried fruits and avocados
- Free weights
Member Comments