Healthy Workout & Eating Plan To Gain Weight

Struggling to resist extra treats and calories may seem like a more common issue than trying to gain weight, but there are thousands of individuals who grapple every day with safely putting on pounds. Being underweight can have a number of negative health consequences, so it's worthwhile for those who want to gain weight to follow a safe eating plan and exercise routine that's designed to add pounds gradually.

Diet

Finding high-calorie foods to eat isn't too difficult, but it's also important to choose foods that are healthy and nutritious. Try options from the U.S. Department of Agriculture's food pyramid, such as whole grains, dairy items, fruits, vegetables, nuts, beans, legumes and lean proteins. The University of California, Los Angeles's Student Nutrition Action Committee also urges those who want to gain weight to drink healthy, calorie-rich beverages such as smoothies, milk and protein shakes instead of soda, coffee and tea.

Exercise

CNN's physician nutrition specialist Dr. Melina Jampolis recommends that underweight people put an emphasis on resistance training to help them gain muscle along with body fat and likely notice an increase in appetite. Resistance training can encompass weightlifting, calisthenics and activities that use special equipment such as kettle balls and resistance bands. The American Council on Exercise echoes Dr. Jampolis's recommendation and notes that the most effective workout routines are a mixture of strength training, aerobics and flexibility exercises.

Pacing

Dramatically altering a diet to add too many calories at once can have a negative impact on the body, so it's vital to pace weight gain gradually. CNN's Dr. Jampolis states that a healthy pace for weight gain is between 1/2 and 1 lb. per week. To stay on track, make small dietary and workout changes that are easy to adopt one by one and measure progress on the scale each week.

Details

Most plans for weight gain work best if they are customized to the dieters following them. Rather than following a sample plan to the letter, personalize it to your lifestyle, schedule, budget and preferences. Choose your favorite foods and eating times and make them as convenient as possible. As far as scheduling is concerned, the Mayo Clinic recommends that underweight people take in more calories by eating five or six small to medium meals each day instead of the more typical three large meals.

Considerations

The American Council on Exercise urges all adults to consult with a physician before beginning any new exercise program, especially if the program contains movements or activities with which they are unfamiliar. Talking with a physician, nutritionist or registered dietitian can also help clear up any concerning issues about potential diet plans and the healthiest strategies for weight gain.