Although health organizations emphasize the importance of losing weight to be healthy, a portion of the population actually needs to gain weight to be more healthy. People who are too thin are at risk for diminished immunity, osteoporosis and weakness. The elderly may become frail and more likely to fall and suffer injury, women may experience impaired fertility, and children may be more prone to infection and illness. With dietary and lifestyle adjustments, you can achieve a fast, but attainable, weight gain rate of 2 lbs. per week.
Add Healthy Calories
A fast 2-lb.-per-week weight gain requires that you eat 1,000 calories more per day than you burn. Making your calories come from healthy sources, such as whole grains, fruits, nuts and dairy, will help you gain muscle instead of fat alone. Consuming large amounts of unhealthy junk food can create health problems, such as high cholesterol, in underweight people. To enhance the calorie content of your existing meals, try adding calorie-dense, heart-healthy unsaturated fats to your meals. Sprinkle 1 oz. of walnuts over your cereal for 180 extra calories, add 1/4 cup of sunflower seeds to salads for 185 extra calories, slice one-half of an avocado on sandwiches for 150 extra calories and toss pasta with 1 tbsp. olive oil for 120 extra calories. Use dry milk powder to increase the calories in mashed potatoes or add it to your cereal, smoothies or drinking milk -- 1/4 cup of nonfat powder adds 110 calories.
Eat Multiple Snacks
Branch out beyond just three meals per day to consume all the calories you need to gain weight. Include hearty mid-morning, mid-afternoon and pre-bedtime snacks. Possible choices include a peanut butter or meat and cheese sandwich on whole grain bread, trail mix and yogurt or granola with dried fruit and low-fat milk. If you have a schedule that does not permit full meals, stash calorie-dense snacks in your bags or car's glove box, such as nuts, low-sugar granola bars and dates.
Drink Calories
Consuming healthy calories in the form of low-fat milk, smoothies and 100 percent juice can help you gain weight without having to eat fatty foods. Water, diet soda and unsweetened tea may actually fill you up, without adding calories, especially when consumed with a meal. A smoothie, made with 1 cup low-fat milk, 2 tbsp. nut butter and a frozen banana adds 400 calories to your day.
Exercise
While burning calories may seem contradictory to gaining weight, light cardiovascular exercise, such as a walk or bike ride, may help stimulate your appetite. Strength training can also help you gain muscle mass, which bulks up your frame. Building muscle combats the frailty that often comes with being underweight, and may help you feel stronger and less vulnerable to injury or illness. Consult your doctor before beginning any exercise regimen.
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