While it seems everyone is trying to find the best ways to lose weight, there are some people who suffer the effects of being underweight. A slight frame can result from an illness, an eating disorder or from a genetic profile that makes it hard to maintain weight. Reaching a healthy weight requires quality nutrition. Even though you might be underweight, you are still vulnerable to the problems associated with eating too much saturated and trans fat, sugar and sodium. Adopt healthy strategies to put a healthy mix of muscle and fat on your body.
Step 1
Determine the number of calories you need to maintain your current weight, using an online calculator like the one found at CaloriesPerHour.com. Add anywhere from 250 to 1,000 calories to this maintenance level to estimate how many calories you should eat daily to encourage a half- to two-pound weight gain per week.
Step 2
Obtain your extra calories from high-quality foods like lean proteins, whole grains, unsaturated fats and low-fat dairy. Eat an extra serving of whole-grain cereal at breakfast for another 150-200 calories, enjoy a glass of low-fat milk between meals for 100 calories and serve yourself an extra three ounces of chicken breast at dinner for another 150 calories.
Step 3
Take in food often during the day. Branch out beyond three square meals and try five or six meals containing 400 to 800 calories each — depending on your daily needs. Meals do not have to be formal, sit-down style — think in terms of a peanut butter and banana sandwich, a bowl of granola with berries or pasta stirred with olive oil and Parmesan cheese.
Step 4
Keep snacks on hand at all times. Put low-sugar granola bars in your purse, carry nuts in your briefcase, stash an energy bar in your gym bag and store crackers and peanut butter in your desk drawer. Having snacks around can remind you to eat, and will offer some calories and nutrition if you find yourself so tightly scheduled that you do not have time to sit down to a full meal.
Step 5
Learn to choose healthy, higher-calorie foods. Opt for hearty soups that contain pasta and meat over broth and vegetable varieties. Go for dense, whole-wheat breads over fluffy white versions. Study labels in the store and choose cereals that offer 180 to 250 calories for a half-cup serving. Skip the fries, chips and candy bars and select mixed nuts, dried fruit and baked potatoes instead.
Step 6
Make a smoothie with low-fat milk, frozen fruit, dried milk powder and nut butter, suggests Mayo Clinic nutritionist Katherine Zeratsky. Enjoy as a mid-morning snack or before bedtime for a 350-calorie boost.
Step 7
Enhance the calories in the foods you already eat. Add low-fat cheese to casseroles, avocado on sandwiches and nuts and raisins on salads. If you tend to have a light appetite, these strategies can help you increase calorie content without adding a lot of extra bulk.
Step 8
Examine your exercise routine. Eat a hearty snack after every workout, even if you do not feel hungry. If you do not exercise, consider adding weight training to help boost your muscle mass, which can make you gain weight and look healthier. Even a light cardiovascular session, like a leisurely walk, ca help stimulate your appetite, Joanne Larson notes on the Ask the Dietitian website.
Tips and Warnings
- Always check with your doctor before beginning any new diet or exercise regimen.
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