If you are underweight, your doctor may recommend you adjust your diet to add some weight to your frame. When you are underweight, you are at risk for medical problems, such as weakened immune system, decreased energy levels and fatigue. Diet and exercise changes can help you gain weight at a slow and steady pace.
Time Frame
A weight gain of 1 to 2 lbs. per week is a safe and healthy weight gain goal. Over the course of a month, you should strive for a total weight gain of 4 to 8 lbs. To reach this goal, you need to increase calories and build muscle.
Features
You need 3,500 calories to gain 1 lb. of fat. Eating approximately 500 to 1,000 calories more each day can keep you on track for a total weight gain of 4 to 8 lbs. in a single month. The extra calories you add to your diet should not be from foods high in saturated fat, such as fast food, candy, cookies and fried meals. Instead rely on calorie-dense and nutrient-rich foods to meet your increased calorie requirements.
Diet
Add in extra calories to your normal food items to gain weight. Sprinkle cereal and yogurt with dried fruit. Sprinkle salads, potatoes and eggs with cheese. Snack on trail mix made up of granola, nuts and dried fruit. Mix in fat-free dried milk to soups and stews. Whole-grain breads, cereals and pastas are other healthy options to increase calories for weight gain.
Exercise
When you add muscle mass to your body, you add weight to your frame. Use resistance exercise machines to work the muscles in the lower body, upper body and core. Machines to use include pull-down bars, weight benches, chest presses, ab rollers and leg curlers. Exercise with these machines at least three days a week for 30 minutes or longer. Start with a low weight and higher reps. As you gain strength, increase weight and decrease reps.
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