Although most people want to lose weight, weight gain can be appropriate for in certain people. If you are under the recommended range for normal body mass index (less than 18.5 in adults), recovering from a long-term illness, recovering from an eating disorder or you lost weight unintentionally, you may need to gain weight. Some athletes also wish to gain muscle weight and strength to improve performance.
Step 1
Eat several smaller meals if you have trouble eating a lot of food at a time. Drink liquids in between meals, so that they do not take up space in your stomach while you are eating. Beverages can also contribute to your caloric intake, so choose nutrient- and calorie-dense drinks, such as a fruit smoothie.
Step 2
Choose foods that are high in calories but also high in nutrients. Eating junk foods that are high in calories might help you gain weight, but your health will suffer. Avoid highly processed "junk foods" such as chips and cookies. Instead aim for high-calorie whole foods, such as nuts, avocados, dried fruits and starchy vegetables. Whole foods are packed with vitamins and minerals, and even higher-fat whole foods--such as avocados--contain heart-healthy fats.
Step 3
Add extra high-calorie condiments to your meals. For example, add honey and dried fruit to your favorite whole-grain cereal; add avocado, nuts and grated cheese to your salads; or try soy protein powder in your next glass of milk.
Step 4
Exercise, but don't overdo it. Strength-training can help ensure that additional calories are being stored as muscle rather than becoming excess fat. Cardiovascular exercise is important for people of all body types to keep the heart healthy. However, while you are attempting to gain weight, make sure you are not over-exercising. If you think you may be training too hard to allow for weight gain, talk to a fitness specialist.
Tips and Warnings
- If you are still having trouble gaining weight after taking the above steps, talk to a registered dietitian. He can help you determine how many calories you need to gain weight and discuss a more personalized plan to help you achieve a higher caloric intake.
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