You can gain weight in a number of ways, but there is a way to add pounds in a healthy way. It might seem easy to eat as much as you can stomach and hope to gain weight; the key is to add more calories in a healthy way while increasing muscle mass. Combine a healthy diet with strength training to gain weight without compromising your health.
Step 1
Increase the number of meals you eat per day while decreasing the size of each meal. Eat five or six small meals to allow your body to absorb more calories rather than eating two or three large meals.
Step 2
Consume more calorie-dense foods. According to the Mayo Clinic, examples of these foods are nuts, peanut butter, avocados, dried foods and cheese. Calorie-dense foods are the same portion size as other foods, but contain a much high calorie content.
Step 3
Add more calories through the day with your snacks. Eat snacks when you are hungry that contain calories and nutrients. The Mayo Clinic recommends eating bran muffins, fruit pies, granola bars and yogurt.
Step 4
Drink beverages that will add calories and nutrition but not excess sugar. According to the Mayo Clinic, diet soda, tea and coffee will fill you up without adding extra calories. Try drinking fruit smoothies with added protein, milk and flaxseed.
Step 5
Strength-train your muscles two to four times a week. Strength-training builds muscle mass; muscle weighs about three times more than fat and will help you gain more weight. According to ShapeFit, you should use heavy weights that allow you to do a smaller number of repetitions and a higher number of sets.
Member Comments