Increasing your weight quickly can be a challenge, especially if you want to make sure you are gaining muscle, rather than just fat. A pound equals 3,500 calories, so you will have to up your food intake considerably if you want to see a marked difference in a month or less. Adding a few additional lifestyle changes will guarantee lasting results and a healthier perspective.
Step 1
Double your calorie intake. Eat twice of everything you normally have. Ask for second servings at dinnertime and don't pass on the chance for larger portions. If you feel too full to eat double of everything, double just the things in the meal that are higher in calories, such as the protein and the carbohydrates.
Step 2
Add a meal a day to your diet. Instead of just having breakfast, lunch and dinner, add a medium to large-size meal in the mid-afternoon. Make it the same size as lunch, concentrating on foods such as wraps, sandwiches or others that contain both proteins and carbs.
Step 3
Have additional snacks throughout the day, preferably every two to three hours and in between larger meals. Make the snacks high-calorie but healthy choices, such as a handful of nuts, an avocado and cheese sandwich, or a baked potato with cream.
Step 4
Start exercising. Exercise opens up the appetite, so you'll end up consuming more calories. Instead of focusing on high intensity, fat-burning cardio, start a weight training program. For muscle mass gain, concentrate on doing few repetitions with heavy weights. Muscle gain will not show up immediately on the scale, but muscles that are worked regularly swell up, giving the impression of a fuller body.
Step 5
Consider weight gain supplements sold at health food stores and health clubs. They usually consist of a powder you can mix at home with milk or water to create a shake. Whey protein powder is the most common, but there are others that combine high carbohydrate content with protein to add calories.
Step 6
Have a ready-to-drink high-calorie shake with you when you're on the go. Shakes such as Ensure are made for the elderly or those who are ill and need high nutrition and energy, but are a great option for those trying to gain weight as well.
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