Though weight gain is not as desirable as weight loss, many factors inspire people to seek it. Elderly adults with reduced appetites, those who've lost weight or energy due to illness and athletes hoping to increase muscle mass commonly seek simple means of gaining weight. If you aspire to increase your body weight, seek approval and guidance from a qualified medical professional for best results.
Function
Weight gain is often sought as a means of increasing energy, wellness or muscle mass. According to the University of Michigan Health System (UMHS), people experiencing diseases or illness may seek weight gain as a means of improving strength, wellness and energy to aid the healing process. Elderly people who've suffered loss of appetite or haven't been able to consume enough proper foods for other reasons may seek weight gain to increase strength, energy and wellness as well. Athletes generally wish to increase weight, in the form of lean muscle tissue, to improve athletic performance. Since elderly adults and those experiencing illness may have difficulty preparing foods and since athletes are often busy and eating "on-the-run," the simplest ways to gain weight are generally preferred.
Basics
Since 1 lb. of body weight is equal to 3,500 calories. Simply put, adding 500 calories to your current typical day of eating will lead to approximately 1 lb. of weight gain per week, in most cases. To gain 2 lb. per week, 1,000 calories per day may be added. Rather than focus on calculating calories, however, which is tedious and often challenging, basic ways to increase body weight include consuming larger portions than you normally do at meals and snacks and consuming food more often. Increased intake of healthy foods that are dense in calories---such as nuts, avocados, cheese and whole milk---will likely benefit the process.
Misconceptions
Although weight changes are determined by calories consumed and calories expended, it isn't a perfect science. According to UMHS, genetics play a subsantial role in how feasible or challenging weight-gain is for most individuals. That does not, however, indicate that it can't be done. In addition, the notion of consuming as many calories as one can each day may seem an appropriate tactic toward weight gain. However, the University of California, Los Angeles (UCLA) suggests that the type of calories consumed is important as well. Choose nutrient-dense foods most often.
A potentially dangerous misperception pertaining to weight gain involves the variety of weight-gain and performance-enhancing dietary supplements on the market. Such supplements carry risks and are discouraged. According to the Mayo Clinic, performance-enhancing drugs and weight-enhancing steroids may cause serious side effects such as liver abnormalities, tumors, severe acne, violent mood swings and infertility.
Benefits
For those who are underweight, healthy weight gain can enhance energy and support the body's ability to function, grow and heal. Athletes may experience heightened energy and physical ability and those who simply wish to gain weight as a means of improving appearance may increase in self-confidence. When increasing weight through intake of healthy foods, the potential benefits are extensive. A healthy diet is associated with improved energy, vitality, decreased risk for viruses, infection and disease, improved emotional well-being and heightened longevity.
Suggestions
A simple approach to healthy weight-gain is to build upon your current diet. For example, add cheese or avocado slices to your typical lunch-time sandwich. Add nuts as topping to pasta dishes and salad and drink milk or pure fruit juice in place of water. The UMHS suggests beginning by adding 500 calories per day. This can be accomplished by adding an additional meal or several snacks to each day. If your appetite isn't up to speed with your caloric goal, create a smoothie with milk or fruit juice, yogurt, fresh or frozen fruit, nuts or peanut butter and, if you desire, natural protein powder. If you are struggling to consume enough calories or healthy foods, or for specified guidance, seek the counsel of a qualified medical or dietary professional.
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