"If only I could gain some weight!" Make that statement in any social setting and you probably won't get much sympathy. It's true that far more Americans need to lighten up rather than put on pounds: Only about 1.8 percent of adults are underweight. If you're one of the thin ones, you know that changing your physique can be challenging. You may need a strategy to gain weight -- and to do so while filling up on healthy foods, not junk.
Rule Out Ailments
You might owe your skinny status to heredity. Slender frames and speedy metabolisms run in some families. Or, you might be underweight because of a growth spurt, recent injury or illness. But if you've lost weight without trying -- say, 10 lbs. in the last six to 12 months -- your doctor may want to rule out certain conditions. Among those that may cause unexplained weight loss are cancer, infections, gastrointestinal and cardiovascular disorders, lung and kidney disease and mental health problems, such as depression.
Choose Nutrient-Dense Foods
A body mass index chart can steer you toward your weight-gain goal. To put on healthy weight, try to focus on nutrient-dense foods, not things like candy and doughnuts. That means foods that not only pack calories, but those that are rich in nutrients. Examples include whole-grain breads, pastas and cereals; fruits and vegetables; lean protein sources, such as meat, fish and poultry; nut butters, dried fruits; avocados; nuts and seeds. Sweet treats should offer some nutrition as well -- including bran muffins, fresh and frozen yogurt, fruit pastries and granola bars.
Dieting in Reverse
Weight-loss strategies can help you add pounds -- when you follow them in reverse. For example, dieters must go easy on cheese, but you can add it to casseroles, pasta, soups, scrambled eggs and sandwiches. Dieters must beware of too-big portions, but you can, and should, try to eat more of everything. Dieters need to avoid "drinking calories," but you sip smoothies, milkshakes and fruit juices. Don't fill up on fluids within 30 minutes before a meal, however, or they may put a dent in your appetite.
Other Tips
Rather than limiting yourself to three meals a day, try for three meals plus three or four snacks -- or five or six smaller meals. Treat yourself to condiments, such as margarine on your toast, rice, pasta and vegetables. Try cooking foods such as potatoes or hot cereals in milk instead of water. Make an effort to exercise, which can help you bulk up by building muscle and may stimulate your appetite and help to alleviate stress.
References
- Centers for Disease Control and Prevention; Prevalence of Underweight Among Adults; Cheryl D. Fryar, et al.; May 2009
- MayoClinic.com; Unexplained Weight Loss; July 2009
- MayoClinic.com; Underweight? See How to Add Pounds Healthfully; Katherine Zeratsky; August 2009
- Ask the Dietitian; Underweight; Joanne Larsen
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