Many teens struggle with their body image, especially those who feel they are overweight or underweight. Adolescents, particularly boys, may experience a boost in self-esteem after gaining weight. Whether you're underweight and seeking to achieve a healthy body weight or trying to bulk up for improved sports performance, what you eat is just as, if not more, important as how you exercise. By adding nutritious, calorie-rich foods to your diet, you can safely gain weight and muscle.
Step 1
Talk with your parents and your doctor about realistic goals for weight gain. Aim for a rate of 1 or 2 lbs. per week. Remember that your genetic background, age, gender and physical activity level all impact how much weight you can gain. If most of your family members struggle to gain weight quickly, you'll probably have a slow rate of gain as well.
Step 2
Add 250 to 500 calories to your food intake each day. Plan an eating schedule that includes three regular meals and three snacks. Schedule your snacks between classes in the morning and afternoon with one before bed.
Step 3
Add powdered milk to soups, smoothies or breakfast cereal. Sprinkle nuts, seeds and dried fruit on salads or granola to increase calories without drastically increasing volume.
Step 4
Substitute higher-calorie milk, juice or sports drinks for water throughout the day. Skip the coffee on the way to school or the vending machine sodas, as the caffeine can reduce your appetite without adding many nutrients to your diet.
Step 5
Eat 1.6 to 1.7 g of protein per kilogram of body weight per day to help promote new muscle growth. Get your protein from lean meat, poultry, fish, soy products and low-fat dairy instead of supplements if possible.
Tips and Warnings
- Make sure to incorporate strength training into your fitness routine to ensure the calories you eat fuel muscle growth instead of fat. Consider meeting with a dietitian who specializes in teenage nutrition to help customize an eating plan for you.
- Always talk with your doctor before beginning any new diet or exercise program.
References
- American College of Sports Medicine; Bulking Up -- Helping Clients Gain Weight Healthfully; Nancy Clark; September/October 2005
- Center for Young Women's Health; Healthy Weight Gain for Teens -- A Guide for Parents; May 2009
- University of Illinois McKinley Health Center: Gaining Weight the Healthy Way
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