While most people are looking to shed extra pounds, for the skinny few, putting on weight is the goal. But heading to the local fast food joint and pounding out a few value meals every night isn't exactly the best solution. Gaining weight in a healthy way is essential for reducing your risk of obesity and related illnesses like high cholesterol and diabetes.
Step 1
Set a goal for how much weight you want to gain. Make sure the goal is in line with the standard body mass index recommendations by using a BMI calculator.
Step 2
Increase your lean body mass by combining a specific weight training program with a balanced diet. Just eating more without toning with weight training will cause you to gain fat, which can lead to obesity.
Step 3
Increase your overall caloric intake by 500 calories per day. Get about 10 to 15 percent of your total calories from protein, 55 to 60 percent from carbohydrates and 25 to 35 percent from healthy fats, advises Rutgers University.
Step 4
Space your meals out during the day and eat four to six moderate-sized meals rather than three large meals. Don't skip meals. Add healthy snacks throughout the day to help increase your total calorie intake.
Step 5
Use a weight-training program that targets all your major muscle groups -- arms, legs, back and stomach. Don't skip out on the cardiovascular training, as it can help keep your metabolism burning extra fat so your body isn't burning up lean muscle tissue for energy.
Step 6
Switch up your exercise routine periodically to avoid over-training, advises Rutgers University. Use different weight lifting exercises to target the same muscle groups, and vary the types of cardiovascular exercise you get.
Step 7
Avoid foods high in saturated fat to reduce your risk of high cholesterol. Focus on healthy fats, such and monounsaturated and polyunsaturated fats from vegetable oils, nuts, seeds and avocados.
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