When you try to gain weight, you should gain lean weight and not fat weight. Lean weight consists of lean muscle mass. Unlike fat weight gain, lean weight gain is healthy and isn't likely to lead to obesity-related health conditions, such as type 2 diabetes, respiratory problems and heart disease. Ideally, you will try to gain approximately 1 lb. per week, but with your doctor's approval, you can try to gain more weight each week. To gain 1 lb. per week, you must eat 500 calories more than you use each day, says the University of California-Los Angeles.
Step 1
Eat a diet consisting of healthy foods, including lean proteins, beans, vegetables, whole grains, milk and fruits. Fish, broccoli, white meat chicken, low-fat milk, berries and oatmeal are examples of these foods.
Step 2
Add healthy oils and other calorie-dense foods. Avocados, peanut butter, mayonnaise, salad dressings, dried fruits, wheat germ and canola oil are good options for this.
Step 3
Plan to eat five to six meals each day to keep your metabolism up, which will give you energy so you can work out to build lean muscle mass.
Step 4
Include large portions on your plate to increase your calorie intake.
Step 5
Lift weights and do aerobic exercises each day. Bicep curls, push-ups, squats, lunges, presses and other resistance exercises will help to build lean muscle mass. Aerobic exercises such as jumping jacks, walking and swimming will help blast fat away.
Step 6
Hydrate your body by drinking water, 100 percent fruit juice, milk and shakes. If you are thirsty, your body is already partially dehydrated. When you are choosing your beverages, avoid drinks with empty calories such as sodas.
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