While many Americans struggle to drop the unhealthy extra weight they are carrying around, some have the opposite problem. You may be losing weight if you are burning more calories than you are consuming each day. Athletes and people with fast metabolisms require diets with more calories to maintain or reach a target weight. Healthy weight gain involves nutrient-rich foods, not junk food or "miracle" supplements. With any unexplained weight loss or gain, you should see a doctor to rule out any underlying health problem.
Step 1
Set a healthy target weight. Mayo Clinic nutritionist Katherine Zeratsky advises that you ask your doctor if you are not sure how much you should weigh. Assess your daily caloric needs and your current caloric intake. Consult a calorie counter if you need help figuring out how many calories you should take in each day. Plan to consume an additional 500 calories each day to gain 1 pound a week.
Step 2
Eat breakfast every morning. Avoid coffee and other morning beverages that can fill you up without providing calories. Introduce more nutrient-rich foods into your breakfast. Prepare a smoothie with whole milk yogurt, milk powder and ground flax seeds. Make oatmeal with milk instead of water and top your bowl with honey and nuts.
Step 3
Plan snacks between meals. Eat five to six meals a day if you have a small appetite. The American Dietetic Association suggests adding calorie-rich foods to your usual foods by topping them with cheese, peanut butter or almond butter. Do not drink with your meals so you will have more room for food.
Step 4
Find ways to boost the caloric content of your regular lunch and dinner. Add nonfat dried milk to soups, sauces and mashed potatoes.
Step 5
Do not skip dessert. Choose items with some nutritional value. Zeratsky suggests granola bars. Other options include dried fruit, peanut butter and dark chocolate. Eat a bedtime snack to squeeze a few more calories into your daily intake.
Step 6
Incorporate some strength training exercise into your schedule. Building muscle will help you add mass to your frame.
Step 7
Weigh yourself every few weeks to check on your weight gain progress. Do not check the scale too often, as healthy weight gain will be slow. Add more calories to your diet if your weight has not changed.
Things You'll Need
- Calorie counter
- Scale
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