Common sense dictates that if you want to weigh more, you should eat more. That logic might hold true, but it can also make you unhealthy and contribute to problems like high cholesterol. Much like losing weight, there's an art and a science to healthy weight gain. University of Iowa Hospitals and Clinics recommends making the bulk of your weight gain lean muscle mass instead of fat. If you also want to add some fat to your frame, you'll need to eat the right kinds of foods to help you both reach your goals and protect your health.
Step 1
Talk to your doctor or work with a registered dietitian to determine how much weight you should gain and how many calories you should be getting each day. Keep a food journal for a least a week to see how many calories you're actually eating.
Step 2
Change from eating three large meals per day to five or six smaller meals recommends MayoClinic.com. Add in snacks between meals whenever possible.
Step 3
Increase the number of calories you eat per meal by adding in extra servings of healthy foods, like fruits, vegetables, whole grains and low-fat dairy.
Step 4
Add in high-calorie snacks from foods with heart-healthy fats like nuts, sunflower seeds and avocados. Carry healthy snacks with you wherever you go so you can nibble throughout the day.
Step 5
Drink calorie-rich meal-replacement shakes throughout the day or as one of your snacks to not only help you increase your calories, but to increase your nutrient intake as well.
Step 6
Start a muscle-building routine. Lift weights or perform weight-bearing exercises like push-ups, Pilates and lunges to gain muscle mass and increase your overall body weight. It may take a few weeks to notice muscle improvement, according to the American Council on Exercise.
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