How Can I Gain Weight Without People Noticing?

If you have a body mass index of 18.4 and lower, you're considered underweight, according to the World Health Organization. Underweight people are at greater risk of dying after a heart attack compared to people who are heavier. Underweight people also tend to have compromised immune systems and are at higher risk of developing osteoporosis. If you want to add weight without attracting attention, strength training will build muscle, which is less dense than fat.

Step 1

Lift free weights, or do 8 to 10 other resistance-training exercises at least twice a week. According to sports nutritionist Molly Kimball, the average person can gain 1 to 2 lbs. a month from strength training.

Step 2

Consume a sufficient amount of lean protein. The process of building muscle, according to Go Ask Alice!, requires a consistent intake of protein. A lean individual who wants to preserve lean body mass needs at least .9 g of protein for each pound you weigh. If you weigh 120 lbs., for example, you should consume 108 g of protein.

Step 3

Eat a sufficient amount of calories. You cannot maintain your weight if you do not consume enough calories. According to the American Heart Association, moderately active females need 1,800 to 2,200 calories and moderately active males should take in 2,200 to 2,800 calories a day.

Step 4

Avoid alcoholic beverages. According to the American Council on Exercise, alcohol reduces blood flow to your muscles, which causes the muscles to deteriorate. The body also stores alcohol as fat. So not only will drinking too much reduce muscle mass, it can add noticeable fat.

Tips and Warnings

The Mayo Clinic explains that bulking up your diet with calorie-dense snacks and nutrient-rich foods can add weight healthfully. The key to putting on the extra pounds stealthily is to be sure you quickly turn the excess pounds to lean muscle mass. Resistance training also strengthens muscles, a benefit to underweight folks who are at higher risk of developing brittle bones.
Before adding pounds, you should see your physician to rule out a medical dysfunction like hyperthyroidism, diabetes and malabsorption problems. If you have a health disorder that caused you to become dangerously underweight, you can cause severe damage to brittle bones by weight training.