When you want to increase belly fat, you have two options: the unhealthy approach or healthy approach. Stick with the healthy approach to avoid future complications. Be aware that some extra belly fat can give you more confidence if you are really thin, but too much is detrimental. It can develop into visceral fat deep inside your abdomen and raise your risk for cancer and cardiovascular disease.
Step 1
Increase your caloric intake. Find your starting point by tracking your caloric intake for three days. Add all your totals up and divide by three to get an average. Add another 500 calories to this amount and eat that many calories a day. For example, if your average is 2,200 calories, your new intake will be 2,700. Use a free online resource such as The Daily Plate (see "Resources") for help with tracking. Take into account your food and liquid calories.
Step 2
Choose healthy, calorie-dense foods. Avoid doughnuts, pastries, sausages, french fries, burgers and wings. They are high in calories, but also high in saturated fat. Stick with foods that have high nutrient values instead such as fresh fruits, dried fruits, starchy vegetables, nuts, seeds, nut butters, low-fat dairy, lean beef, chicken breasts, eggs and beans.
Step 3
Consume meals every two to three hours throughout the day. This will make it easier to eat more calories. Include protein and complex carbs with each meal to balance them out. Two turkey breast sandwiches on whole wheat bread with lettuce, tomato and mustard is a balanced meal.
Step 4
Drink high-calorie beverages, but avoid drinking them before your meals. This will cause you to become too full to eat, according to the Mayo Clinic. Save your beverages for the times in between your meals. Have fruit juices, low-fat milk, fruit nectars and sports drinks. Mix up smoothies in a blender to also increase your caloric intake. Use soy milk, regular milk, fresh and frozen fruit, nut butters and protein powders.
Step 5
Exercise every day at a light intensity. Do not do high amounts of exercise as this can cause you to lose weight. Follow the American College of Sports Medicine's guidelines of 30 minutes a day to achieve health benefits. This will also increase your appetite and make you want to eat more. Perform something you enjoy such as walking, biking, elliptical training, swimming or light weight lifting.
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