A number of factors can contribute to weight problems. Diet and physical activity are typically the most instrumental. You may not realize that you're eating far fewer calories than needed to accommodate your current activity level. When you expend more energy than you take in through food, you lose weight. However, metabolism, genetics, stress, depression, medications and illnesses can all lead to a loss in pounds, so it's especially important to talk to a doctor if you're experiencing unintentional weight loss.
Calories
The number of calories in your diet is often the most influential component to your weight. You must find a balance between your level of physical activity and your caloric intake if you expect to add pounds to your frame. The National Institutes of Health offers a simple equation to help you determine this number and manage your weight.
If you only get occasional physical activity, eat 13 calories per pound of desirable weight. To get your weight up to 150 lbs., this means you should be eating more than 1,950 calories a day. If you get 30 to 60 minutes of moderately intense exercise most days of the week, eat 15 calories per pound of desirable weight. In this situation, it takes 2,250 calories a day to achieve 150 lbs. Getting 60 minutes or more of vigorous physical activity most days of the week requires 18 calories per pound. At this level of physical activity, you need to take in 2,700 calories a day to reach 150 lbs.
Food
To increase your caloric intake, dietary modifications can often help. One option is to increase the caloric value of your meals, notes Katherine Zertasky, a nutritionist at the Mayo Clinic. Incorporating healthy, yet energy-dense foods, such as dried milk, cheese, yogurt, nuts, seeds, grains, lean meats, olive oil and even butter, into your recipes can add calories to your diet. Mixing fruit and granola in your yogurt, topping breads with peanut butter or preserves and adding avocados, beans or rice to sandwiches and wraps can all increase the caloric value of a meal.
Beverages
Beverages that contain little to no calories aren't helpful to your weight gain, so stick with natural fruit juices and milk to help increase your caloric intake. It's also wise to avoid drinking anything 30 minutes before a meal to maintain your level of hunger. Before this time, however, consider drinking a protein or meal replacement drink to boost your caloric intake for the day.
Eating Habits
Besides dietary changes, you can increase your caloric intake by changing your eating habits. Snacking between meals and before bed can help add calories to your diet and promote weight gain. Slowly increasing your portion sizes is another option. Even if your appetite is light, filling your plate with just a little more food at one meal each day can be of benefit, advises the Center for Young Women's Health at the Children's Hospital Boston.
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