Gaining weight doesn't happen overnight. The process of adding weight to your body takes planning, effort and resilience. Being underweight may lead to a variety of medical problems from osteoporosis, decreased immune function and difficulty regulating your body temperature. Several components make up a healthy way to gain weight. Gaining weight by adding sweets and junk food to your diet only adds fat to your body. Ensure your taking the correct steps to gain weight by discussing any dietary changes with your doctor.
Make Goals
Talk to your doctor about your weight-gain goals and determine your goal weight. Keep a food diary to track your food portions, snacks, meals and calories. The diary will ensure you are meeting daily caloric goals, as well as eating the right types of food. According to "Today's Dietitian," gaining 1 to 2 lbs. a week is ideal. You may achieve this goal by adding about 500 to 1,000 extra calories to your diet daily.
Understand Healthy Foods
Avoid relying on junk foods, such as cakes, cupcakes, potato chips and fast food burgers, to help you gain weight. Eating these types of food adds unhealthy fat to your body instead of lean muscle. Opt for whole-grain pasta and breads. Aim for about three servings of dairy products a day. These may include a glass of chocolate milk, yogurt or cheese sticks, among other items. Don't forget your fruits and vegetables --- a rich source of vitamins and minerals. According to NHS Choices, you should get five servings of fruits and vegetables a day. Do not eat red meat more than once a day. Healthy protein sources include fish, chicken and tofu. Snack on healthy nuts and seeds between meals.
Plan Snacks
"Today's Dietitian" advises eating a calorie-rich snack every two hours. Don't focus on junk foods to increase your weight. Even snacks should be focused on healthy ingredients. Still, it is important you also enjoy the taste of your snacks. Eat a handful of nuts between meals, grab a bag of trail mix or indulge in a yogurt parfait. Slice up a banana or apple and spread peanut butter on each piece for a quick energy boost. If necessary, drink calorie-rich liquid supplements between meals. MayoClinic.com suggests having healthy smoothies and shakes as a snack. Blend milk, ice cream and a variety of fresh fruit for a nutritious, calorie-rich drink.
Exercise
Physical activity is not just to lose weight. Exercise will also help you gain weight and bulk up. Add strength training into your routine, and work on all muscle groups in your body. The McKinley Health Center advises exercises such as crunches, bench presses and bicep curls. You can do cardiovascular exercise, but keep these workouts moderate and limited to 30 minutes, advises Columbia University.
References
- "Today's Dietitian"; Underweight: A Heavy Concern; Meghan A.T.B. Reese; January 2008
- NHS Choices; Underweight Adults; September 2010
- MayoClinic.com; Underweight? See How to Add Pounds Healthfully; Katherine Zeratsky; August 2009
- University of Illinois' McKinley Health Center; Gaining Weight the Healthy Way; May 2010
- Columbia University; The Skinny on Cardio and Muscle Gains in Men; July 2005
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