Gaining weight does not have to be an expensive process. While you will need to buy healthy, nutrient-dense foods and start working out, you can do this in a cost-effective manner. But before you begin, you should make an appointment with your health care provider, if possible. You also need to set realistic goals for your body type, such as assessing whether you have a small or large frame and determining the correct weight for both your height and frame. Adding on about a pound a week is a safe pace, and soon, you will have a fuller, healthier body.
Step 1
Figure out how much you should weigh. As a rough estimate, men should weigh 106 lb. for their first 5 feet of height, and then add 6 lb. for every inch after 5 feet. Women should weigh 100 lb. for the first 5 feet and add 5 lb. for every inch thereafter. Subtract 10 percent from this weight if your body frame is small, and add 10 percent if you have a large frame. Keep in mind that these are just estimates, and your doctor can give you a more personalized idea of what your weight should be.
Step 2
Read food labels to become familiar with how many calories you are consuming in a day. From there, add 250 to 500 calories to your daily diet, which will lead to a weight gain of 0.5 lb. to 1 lb. each week. If this seems like a lot, sneak those calories into foods you already eat. Put cheese on salad, nuts in oatmeal and dried fruit in cereal. Little changes like these can help you reach your caloric goals more easily.
Step 3
Make calories count. Certain calories are better for you and will help you pack in a large amount of nutrients every time you eat, which will in turn ensure that you gain weight in a healthy manner. For example, instead of eating junk food like chips and cookies, have a wrap sandwich made with avocado, sliced vegetables and lean meat or cheese. Choose desserts that have some nutrients, such as fruit pie or yogurt with granola and berries.
Step 4
Begin strength-training to add muscle to your body and help fill out your frame. Aim to get in two or three 20-minute strengthening workouts a week, and work each of your major muscles in each session. Use your body weight to perform exercises at home, like crunches, pushups, squats and lunges. Do two to three sets of eight repetitions for each exercise.
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