Considering all the attention that weight loss strategies receive, it's hard to imagine that many people actually struggle to gain weight. But if you're underweight, you know that putting on pounds isn't a breeze for everyone. Perhaps the biggest obstacle that too-thin individuals face is learning how to gain weight without resorting to overeating, living on junk food and other unhealthy tactics. Fortunately, you can instead reach a healthy weight by enjoying foods that offer both calories and nourishment and focusing on exercise that builds a strong body.
Step 1
Add calorie-dense foods to every meal and snack, concentrating on those that provide unsaturated fat, carbohydrates or protein. Spread peanut butter on an apple, top your pasta with cheese, sauté vegetables in oil, add sunflower seeds and chopped avocado to your salad, snack on dried fruit, top your cereal with nuts and eat whole-grain bread dipped in olive oil with your dinner.
Step 2
Consume plenty of starchy vegetables like potatoes, peas, corn and carrots. Although you shouldn't neglect water-rich veggies like broccoli and peppers, the starchier types offer more calories in every bite.
Step 3
Drink more calories by swapping diet sodas, coffee and tea for juice, milk, smoothies and milkshakes.
Step 4
Eat frequently, taking in at least three large meals and two or three filling snacks every day. Try to increase your portion sizes, eating until you feel full and satisfied.
Step 5
Watch the empty calories. While it's fine to enjoy candy, chips and fried foods as treats, loading up on junk food is likely to leave you feeling sluggish and can have serious health consequences down the road. Most of your calories should come from nutrient-rich foods.
Step 6
Limit your cardio. Cardiovascular exercise is an excellent way to keep your heart and lungs strong and healthy but it also burns major calories, which can hinder your weight gain efforts. Stick with moderately-intense activities like walking, dancing and tennis and limit yourself to 30 minutes several times per week.
Step 7
Add muscle to your body by strength training two or three times per week. You can use weight machines at the gym or just lift dumbbells at home; if you're not sure where to begin, pick up a beginner's strength-training DVD for instructions.
Tips and Warnings
- If you have a specific weight goal in mind, understand that it takes 3,500 extra calories to gain a pound of fat. To gain 1 lb. per week, aim to add 500 calories to your daily menu.
- Talk to your doctor if you have a very low appetite that's preventing weight gain. Low appetite can be a sign of another problem that requires professional treatment.
Things You'll Need
- Nutritious foods
- Access to weight machines or dumbbells
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