While being overweight is a well-known health risk, being underweight can be just as unhealthy. Gaining weight requires dedication and a focused diet. In order to gain weight, you must consume a greater number of calories than you burn daily. The exact amount of calories you need depends on your physical activity level, size and gender.
Significance
Underweight people are more susceptible to illness and infection. Those who are underweight due to an illness or disease need to gain weight to restore vigor and a healthy body. Underweight women may experience a loss of fertility or interruptions in their menstrual cycles. Underweight elderly are more likely to be frail and unable to complete daily tasks. They are also vulnerable to falls and fractures. Being too skinny can affect childrens' and teens' self esteem and set them up for teasing from peers.
Calorie Needs
One pound is equivalent to 3,500 calories. To gain 1 to 2 lbs. per week, you need approximately 500 to 1,000 calories more per day than you burn. Many sites can help you estimate your daily burn rate, including MyPyramid.gov: MyPyramid Plan. Once you figure out your daily needs to maintain your weight, add 500 to 1,000 to the number to determine your weight-gain calorie intake needs.
Adding Calories
Add calories by increasing your portions of healthy foods at meals. You can also include more high-calorie snacks throughout the day. Nuts, dried fruit, granola and avocados are healthy sources of calories. Choosing nutritious calories can help you gain muscle, which improves your appearance and health. Adding junk food calories will cause more fat gain and can negatively affect your health by potentially raising your cholesterol and blood pressure.
Considerations
If you add calories but find you are not gaining weight, consult with your physician to make sure there is no underlying cause for your situation. A food diary can help you ensure you are hitting your daily calorie target. If eating more solid food is overwhelming you, consider drinking calories throughout the day. Choose low-fat milk, 100 percent juice or yogurt smoothies as ways to increase your calorie intake.
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