Though it's a less common issue than being overweight, some people struggle with gaining and maintaining weight. They might be naturally thin, have very active metabolisms, burn more calories than they consume or deal with unrelated health issues. For underweight people, it is a challenge to gain weight and find healthy, effective exercises that can build muscle without burning too many calories. Helpful strategies include choosing energy-dense foods, eating frequently throughout the day and focusing on strength-training exercises.
Step 1
Eat nutritious foods that are high in calories, as the University of California-Los Angeles's Student Nutrition Action Committee recommends. Try dried fruits, nuts, nut butters, whole-grain products, granola, nutrient-dense cereals and bean soups. Sprinkle high-calorie toppings and adornments, such as sour cream, guacamole, cheese and sunflower seeds, on prepared dishes.
Step 2
Drink healthy beverages instead of or in addition to water. Dr. Melina Jampolis, a physician nutrition specialist for CNN, recommends taking in extra calories by sipping 100 percent juice or low-fat milk. Protein drinks, drinkable yogurt and low-sugar smoothies are also healthy, nutritious choices. To add more calories, mix unsweetened cocoa powder, whey protein powder or wheat germ into smoothies.
Step 3
Eat throughout the day when you are hungry rather than confining meals to set times. Mayo Clinic registered dietitian Katherine Zeratsky suggests eating five or six small meals per day instead or two or three large meals. If your schedule isn't conducive to eating small meals or grazing on food, have snacks available so that you can nibble between bigger meals. Even if you're rushed, don't skip meals. Take time every day to eat well and enjoy the food you have.
Step 4
Practice strength-training and resistance exercises two or three times per week. They have the potential to boost appetite and will gradually help build muscle. The Mayo Clinic notes that strength training can also make bones stronger, improve balance and stamina, sharpen mental focus and manage pain or diseases. Try weightlifting or exercising with resistance bands, a fitness ball, a medicine ball or kettlebells.
Step 5
Perform Pilates, yoga or core exercises. They burn fewer calories than most aerobic activities and contribute to building and toning muscles. Their low-impact nature means that they also might carry a lower risk of injury than more vigorous exercises. Try switching over to a routine that features strength or flexibility work instead of cardio to encourage muscle gain and development, but don't hesitate to keep some cardio in your normal exercise rotation.
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