For many people, weight loss is the goal -- and the challenge. That's certainly the diet dilemma that gets the lion's share of media publicity, after all. But it's not the case for everyone. Some people struggle to put on and keep on pounds -- either because of an ultra-fast metabolism, naturally low appetite, illness or unusually high activity level. If this sounds like you, you may be tempted to try weight-gain supplements, powders or special shakes to add pounds. But these special products aren't really necessary, notes the University of Illinois McKinley Health Center. Instead, you can gain weight on a high-calorie diet with a little attention to some key strategies.
Step 1
Take larger servings at meals. It takes 3,500 extra calories to gain just 1 pound, so if you're trying to put on weight, you need to consciously increase your calorie intake each day. You don't need to stuff yourself, but by eating slightly larger portions of your usual dishes every time you sit down to eat, you'll work toward gradual weight gain.
Step 2
Drink caloric beverages. Rather than always choosing water, drink milk, all-natural juices, sports drinks or smoothies when you're thirsty. This is an easy way to add calories to your daily intake to help you gain weight.
Step 3
Use high-calorie but nutritious foods for snacks and to add "extras" to your meals. For example, snack on cheese with whole-grain crackers, peanut-butter sandwiches, dried fruit or nuts rather than lower-calorie foods or unhealthy "junk" foods. Also, add dried fruit and ground flaxseed to your breakfast oatmeal or yogurt, slices of cheese and avocado to lunchtime sandwiches, olive oil and nuts to salads and shredded cheese to chili, scrambled eggs and casseroles. These are simple ways to add extra calories to your routine while still maintaining good nutrition.
Step 4
Sneak in an extra snack here and there. If you still need to add calories to your day to gain weight more quickly and effectively, pinpoint a time of day when you don't normally snack -- such as right before bed or in the early afternoon -- and add a snack to your schedule at those times. Pick something nutritious and make it a new habit to eat this extra snack whenever you can. Even modest increases of calories here and there add up to weight change over time.
Tips and Warnings
- A strength-training exercise regimen will greatly enhance your weight-gain efforts by building up muscle mass, which weighs more than fat and helps bulk up your appearance as well. Strength training also helps ensure that the weight you gain will be muscle and not fat. Try weight machines, resistance bands, or hand-held free weights to perform strength moves for all major muscle groups, 2 to 3 times per week. Detailed strength-training instructions can be obtained via fitness DVDs, books and magazines, online or from a trainer at your local gym.
- Check with your doctor before beginning any new diet plan including one for weight-gain purposes. Your doctor can also advise you on an appropriate weight range for you.
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