Increasing your weight takes effort, time and focus. Adding pounds to your frame doesn't happen instantly. Being underweight may be due to medical illnesses, medication or simply a poor diet. Being underweight has a variety of drawbacks. You are more likely to suffer from sickness due to a decreased immune system and hronic fatigue, loss of energy and osteoporosis are more likely to occur. Seek advice from your medical doctor when attempting to gain weight and improve your appetite before making major changes to your diet.
Foods
Gain extra weight by choosing healthy and nutritious ingredients. Though eating fast foods or meals high in fat may seem like a quick way to boost your size, it is not a healthy choice. Base your menu around starchy carbohydrates, suggests NHS Choices. These foods include whole grain pastas, rice, potatoes and lentils. For added protein, consume a moderate amount of red meat. Alternative protein sources include chicken, tofu and seafood. Always include one to two servings of fruits and vegetables at every meal to meet your daily goal of five per day. Ensure dairy is present in every meal for added calories. Dairy includes everything from milk and cheese to yogurt and sour cream.
Smoothies, Shakes and Supplements
Beverages are key when gaining weight. Choose drinks high in calories and nutrients. Create smoothies using milk, yogurt, ice cream, juice or ice. Add-ins include fruit, flaxseed, protein powder or milk powder. Flavor your drinks with cinnamon, honey, guava nectar, instant coffee or even peppermint extract. Drinks with little to no nutritional value should be avoided, when trying to increase weight, according to MayoClinic.com. These include teas, sodas and coffee. Remember to not fill up on liquids during meal and snack times. Drink liquids 30 minutes before and after eating.
Meal Times and Calories
When you are trying to gain weight, it is important to stick to a plan. Don't skip meals and ensure you eat three large meals a day, and after each meal. An alternative approach is to eat six to eight mini meals about two hours apart, according to MayoClinic.com. Each full meal should contain between 500 to 700 calories and serve large portion sizes, advises Columbia University. The university suggests snacks range from 300 to 500 calories.
Physical Activity
Exercise is for everyone, even those attempting to gain weight. Participate in daily scheduled workouts to increase not only muscle mass, but your appetite. When exercising, eat a snack about two hours before for increased energy. Focus on weight lifting and strength training. McKinley Health Center at the University of Illinois suggests exercises such as bench presses, crunches and curl ups. Don't forget cardiovascular activities such as aerobics and running to increase your appetite. However, it is important to keep cardio workouts to no more than 30 minutes.
References
- NHS Choices; Underweight Adults; Sept. 28, 2010
- MayoClinic.com; Nutrition and Healthy Eating; Katherine Zeratsky, R.D., L.D.; Aug. 27, 2009
- Columbia University Health Services; The Skinny on Cardio and Muscle Gains in Men; July 15, 2005
- University of Illinois' McKinley Healthy Center; Gaining Weight the Healthy Way; May 10, 2010
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