People may want to gain weight for a number of reasons. If you are recuperating from a recent bout of illness or a surgery, you may need top gain weight to help with your recovery. Or you may want to gain weight to help with your fitness (bodybuilding) goals. In any case, gaining the right type of weight is important and should be a consideration from the start.
Step 1
Increase your portion size. Eat 30 to 40 percent more of whatever it is you're already eating. Switch to a larger bowl for your cereal, have an additional spoon of peanut butter on your sandwich, and add an extra slice of cheese to your wrap.
Step 2
Add more healthy fats to your diet. Avoid increasing the amount of saturated (animal) fats and instead focus on unsaturated (vegetable) fats, such as olive oil, nuts, avocados and olives. Don't fry foods, but instead add oil to salads and foods after they've been prepared.
Step 3
Choose the high-calorie version of all the foods you eat. Instead of fresh fruits, eat dry fruits (better yet, choose trail mixes). Try starchy vegetables such as corn and potatoes, which are more calorie dense but still nutritious.
Step 4
Add liquid calories to your diet. Avoid sodas, which contain lots of sugar and are unhealthy. Fruit juices, shakes and sport drinks all provide some nutrition as well as extra calories.
Step 5
Don't eat anything plain. Add peanut butter to veggies or fruits you are munching on, and oils and sauces to salads or other meals. Add sour cream, olive oil or cottage cheese on top of baked potatoes.
Step 6
Reduce the amount of cardio activities you do, or at least reduce their intensity. Instead of running a couple miles, go for a leisurely walk. Or try a 1-hour yoga class instead of a high-intensity step session.
Step 7
Increase the amount of resistance and weight training you do. Use heavier weights. The ideal weight is heavy enough that you can only do 8 to 10 repetitions until muscle failure. Train regularly (three to five times a week), making sure you alternate muscle groups so you give your body time to recoup.
Member Comments