Men who have a body mass index (BMI) of less than 18.5 are considered underweight, which can cause certain health problems including hair loss, osteoporosis, anemia, irregular hormone regulation and a compromised immune system. Genetics, illness, too much activity and psychological disorders are the most common causes of both men and women being underweight. However, you can do some things to increase your body weight in a healthy manner, without pigging out on ice cream and candy.
Step 1
Try to eat foods that are high in calories, vitamins and minerals instead of high in overall fat content. These foods could include items like walnuts, almonds, olive oil-based salad dressings and spreads, canola oil, pistachios and avocados.
Step 2
Limit drinking water and other beverages to 30 minutes before and after a meal. This may help you to feel less full, allowing you to eat more in a single sitting, which is particularly beneficial for those who feel very full after eating only a small amount of food.
Step 3
Consume healthy snacks between meals to add extra calories to your diet. Nuts, yogurt, fruit and fresh vegetables make healthy snacks that can still help you pack on a few pounds.
Step 4
Take 1 tbsp. olive oil before bed. According to CalorieLab, 1 tbsp. olive oil will add approximately 120 calories to your daily intake, depending on the brand, without making you feel full.
Step 5
Eat an early dinner, and allow yourself a healthy snack before bed like a handful of healthy nuts or whole-wheat toast and peanut butter. Alternately, you can reheat the leftovers from dinner.
Step 6
Drink healthy beverages like milk and natural fruit juice instead of water or unsweetened tea some of the time. While loading up on high-calorie beverages is not recommended, having a glass of juice or milk per day won't cause any adverse affects.
Step 7
Consult a personal trainer about starting a weight training routine that can help you build muscle instead of fat. Muscle weighs more than fat, and it's considerably healthier.
Tips and Warnings
- If you have health problems or take any prescription medications, talk to your doctor before beginning any new exercise regimen or altering your diet.
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