Needing to gain weight for your health can feel isolating in a culture that is obsessed with weight loss. It can be even more difficult to force yourself to eat more food when you simply have no appetite. Whether you are losing weight or trying to gain weight, it is imperative to aim for gradual progress and lifestyle changes to form healthy habits. Gaining weight is a matter of implementing different food choices and habits, will power and motivation.
Step 1
Formulate a weight gain plan and set goals. A plan will help you decide what path to take and help guide your way. Goals will help you stay motivated. Make small goals and reward yourself for meeting them. A reasonable plan is to add 100 calories to your daily diet. If you don't gain weight at the end of the week, add another 100 calories. This will allow you to slowly get used to more food. If you are busy, or often forget to eat, set an alarm on your cell phone to signal it is time for a snack or meal.
Step 2
Increase the number of calories in your daily diet. The key is to add healthy foods rather than junk. Junk food is not a healthy way to add weight, and may make you feel fuller for longer. Try to eat several moderate- to high-calorie, healthy snacks throughout the day. This can include nuts and seeds or a protein-rich snack, such as turkey or chicken, wrapped in a whole wheat tortilla with cheese as an afternoon snack.
Step 3
Add calories to your meals. Pour olive oil onto your salad for a healthy, high-calorie dose of fatty acids that is heart friendly. Grate extra cheese onto your pasta. Add powdered milk or whey protein to you beverages, soups and sauces.
Step 4
Continue to eat fruits and vegetables. Consider adding dip, peanut butter or honey to make the produce more enjoyable and get added calories. Incorporate more starchy vegetables--such as a baked potato with a pat of butter and cheese.
Step 5
Don't forget about carbohydrates. Whole grains are typically higher in calories and nutrients that their enriched flour counterparts. Aim for at least three servings each day.
Step 6
Drink extra calories. Try fruit juice, 2 percent or whole milk, fruit smoothies or protein shakes.
Step 7
Begin or continue an exercise routine. Exercise does help burn extra calories but it is important for your health. It can also build muscle mass which can increase your weight. Exercise can make you feel happier and healthier and increase your appetite.
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