When you are underweight, adding on the pounds means more than filling up on fatty junk foods. According to "Today's Dietitian," between 8 and 9 percent of the population is underweight. Being too skinny isn't healthy. You are at higher risk of a weakened immune system, osteoporosis and may have difficulty regulating your body temperature. If you are suffering from an unexplained weight loss, this may be a sign of illness. When attempting to gain weight, meet with your doctor to set weight-gain goals.
Exercise
Gaining weight involves more than eating. Physical activity increases lean muscle mass, adding bulk to your body. According to McKinley Health Center of the University of Illinois, weight training should include all major muscle groups. Example exercises include the bench press, crunches, bicep curls and the leg press. Add cardiovascular exercise into your routine, but keep it at moderate levels. Running, swimming, aerobics and similar exercise should be kept to about 20 to 30 minutes, two to three times per week.
Weight-Gain Snacks
Have a healthy snack between meals to increase your calorie count. McKinley Health Center suggests snacking on calorie-rich nuts or trail mix. Nuts are high in omega-3 fatty acids and calories. Add peanut butter to slices of apples or bananas. Milk-based smoothies with a scoop of ice cream or a cup of yogurt create a sweet treat. Sweeten your smoothie with fresh fruit, honey or guava nectar. If you are on the go, prepare snacks ahead of time that are quick to grab as you head out the door. Keep snacks at work, in your car and in your purse to avoid filling up on junk food.
Meals to Gain Weight
Always eat three meals a day and three snacks when trying to gain weight. Do not skip meals; you will simply lose out on much-needed calories. Each meal should be moderate to large and contain 500 to 700 calories, suggests Columbia University. Snacks between meals should have between 200 and 400 calories. NHS Choices advises three servings of calcium a day, such as a glass of milk, yogurt or slice of cheese. Include nutritious fruits and vegetables in your weight-gain diet; NHS Choices recommends five servings or more a day. Avoid relying on red meat for every meal and use other forms of protein, such as chicken, fish and tofu. MedlinePlus recommends only planning one meal based on red meat per day.
Mix It Up
Add additional foods and mix up your meals for additional calories. When having a salad, add in bacon, boiled eggs or a dollop of cottage cheese to boost calories. Mix granola, nuts or dried fruit to yogurt for extra crunch, flavor and, of course, calories. Add powdered or whole milk to stews and casseroles. Sprinkle cheese onto baked potatoes and vegetable side dishes or add an extra slice to sandwiches. Don't forget to increase portion sizes and add larger amounts at meals as your appetite increases. Double up on snacks as your appetite and energy increases.
References
- "Today's Dietitian"; Underweight: A Heavy Concern; Meghan A.T.B. Reese; January 2008
- Medical News Today; Underweight Problems -- Osteoporisis, Regulating Body Temperature, Infections and Decreased Muscle Strength; May 2005
- University of Illinois' McKinley Health Center; Gaining Weight the Healthy Way; May 2010
- Columbia University Health Center; The Skinny on Cardio and Muscle Gains in Men; July 2005
- NHS Choices; Underweight Adults; September 2010
- MedlinePlus; Weight Management; November 2009
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