Alcoholic beverages such as beer and wine all contain calories and can lead to weight gain. If you've recently quit drinking alcohol, you may lose weight due to your decreased calorie intake. But if you're already underweight and want to put on a few pounds, changing your eating and exercise habits can make the challenge easier.
Step 1
Eat more frequently throughout the day. As MayoClinic.com notes, a pound is made up of 3,500 calories. Therefore, if you consume an extra 500 calories per day without changing your exercise habits, you'll gain about a pound a week. Eating larger portions at meal times can help, as can eating snacks, such as apples with peanut butter, every three to four hours. If you go to a bar, drink a nonalcoholic, nondiet beverage along with a snack such as a turkey and cheese sandwich.
Step 2
Consume more calories in beverage form. It's important to continue drinking water, but fluids with calories, such as juice and milk, can encourage weight gain. UCLA’s Student Nutrition Awareness Campaign recommends drinking milkshakes to boost your calorie intake. An 8 oz. glass of skim milk has only 86 calories, while an 8 oz. glass of whole milk has 149 calories. Drink whole milk instead of low-fat or skim milk to promote weight gain.
Step 3
Add extra calories to your meals with condiments and toppings. UCLA’s Student Nutrition Awareness Campaign recommends topping your sandwich with mayonnaise and cheese, or your salad with meats, avocados and dressing.
Step 4
Trade intense cardiovascular workouts for walking and strength training. While exercise is healthy for the heart, high-intensity exercises such as running and cycling burn too many calories for someone trying to gain weight. Take a moderate-intensity, long walk several days a week. Doing resistance exercises such as lifting free weights a few days a week can help you add muscle to your frame as you gain weight.
Things You'll Need
- Free weights
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