Although childhood obesity is on the rise, some teens find it difficult to gain weight. This may sound like a boon to many people, but it can lead to issues involving body image and self-esteem. Just because you have a more efficient metabolism or are genetically leaner than most, this doesn't mean you can't gain weight.
Diagnosis
A medical professional should assess any difficulties gaining weight, especially when weight loss is sudden or unintentional. Eating disorders and medical conditions, such as hyperthyroidism, inflammatory bowel disease and renal disease, can make it a challenge to gain and maintain a healthy weight. Barring any illness, dietary changes can often make a difference in bringing your weight more in line with your height.
Calories
Adding calories to your diet is probably one of the easiest ways to gain weight as a teen. Even if you have a higher than normal metabolism, it takes a surplus of roughly 3,500 calories to gain a pound of weight. This means eating 500 calories more than your body needs each day can promote a weight gain of 1 lb. every week. According to the University of Minnesota, the average teen may need as much as 3,000 to 3,500 calories a day to gain weight. Instead of just increasing the amount of food in your diet, stick with healthier options, such as whole grains, low-fat dairy, lean meats, fruits, vegetables, legumes, nuts and seeds.
Fluids
Besides focusing solely on the foods you eat, you may also benefit by directing some of your attention on beverages. First off, drinking more fruit juices, vegetable juices and low-fat dairy can help increase your caloric intake enough to reach the surplus needed to gain weight. For example, a serving of orange juice can contain about 100 calories. If you drink a glass a day, this can equate to 10 lbs. of weight gain over the course of a year. It's also helpful to avoid drinking anything at least 30 minutes prior to meals, notes Katherine Zeratsky, a nutritionist writing for MayoClinic.com. The fluids can cause you to fill up faster that necessary, limiting your caloric intake and sabotaging your efforts.
Frequency
The frequency of your meals can help you gain weight as well. Rather than three meals a day, increase this number to anywhere between five and six. By increasing the number of your meals, you're less likely to fill up without reaching the surplus in calories needed to gain weight.
Exercise
While this may sound counterintuitive, getting more exercise may help you gain some additional pounds. But instead of working in more cardio, focus on strength training. Lifting weights or using resistance bands can increase the workload placed on your muscles, helping build both strength and mass.
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