If you are seeking ways to gain weight in order to reach and maintain healthy weight levels, you may not reap much sympathy from the many Americans hoping to do the opposite. However, gaining weight healthfully can be as challenging as weight loss and the benefits of doing so may include improved energy, reproductive health and ability to fight infections and disease.
Increase Caloric Intake
An important determinant of healthy weight gain is consuming more overall calories than you burn. Mayo Clinic nutritionist, Katherine Zeratsky, suggests nutrient-rich foods for healthiest results. Incorporate a variety of whole-grain breads, pastas, rice and cereals; fruits and vegetables; low-fat dairy products (or non-dairy equivalents); lean protein sources; and nuts and seeds into your diet regularly. If you experience difficulty in consuming appropriate amounts of food due to reduced appetite, the McKinley Health Center suggests adding bulk to foods and beverages you are able to consume. For example, add powdered milk or ground flax seed to beverages, soups and sauces and drink milk or pure fruit juice rather than water alone.
Strength Training
Strength training, such as lifting weights and partaking in toning exercises like Pilates or yoga, can help build muscle strength and improve bone density. This is helpful since underweight individuals are at heightened risk for conditions such as osteoporosis. The McKinley Health Center suggests weight training activities as the optimum way to add lean muscle mass to your body frame. For those who are underweight due to emotional reasons, such as depression, stress oran eating disorder, weight training can also provide stress relief and may help those with damaged body image to view their bodies in a more positive light as they learn to appreciate the physical strength and capabilities of their bodies.
Eat Often and Choose Calorie-Dense Snacks
Eating smaller meals and snacks throughout the day may prove more beneficial than consuming one or two large meals as a remedy for healthy weight gain. Zaratsky suggests incorporating calorie-dense snacks, that also provide helpful nutrients to your diet as a means of improving weight as well as wellness. Examples of calorie-dense, nutrient-rich snacks include nuts, peanut butter, seeds, cheeses, dried fruit and avocado. According to Zaratsky, a bed-time snack that includes calorie-rich health foods may also help promote healthy weight gain. To adhere to this, enjoy a peanut butter sandwich on whole grain bread or cheese and fruit prior to bed time for best results.
If you struggle with eating appropriately or healthfully gaining weight due to physical or psychological challenges, seek guidance from a qualified professional.
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