Certain medical conditions will require you to keep your weight up. Thyroid problems, digestive health issues, diabetes, and cancers may all lead to severe weight loss that may endanger your health. Being underweight can lead to health risks like a weakened immune system, anemia, hair loss, and decreased bone density. [1] X Research source Very high physical activity can also cause you to be underweight. If you’re an athlete, gaining some fat may be good for you because it can increase your energy levels and allow you to workout for longer periods. [2] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source
Start by figuring out how much weight you want to gain. This can either be a personal goal, or one you’ve worked out with your doctor or dietitian. Either way, you need a concrete number in mind to start your progress. Remember, the basic way the body gains weight is when you take in more calories than you burn. So when drawing up your plan, you should figure out how much you need to eat every day to offset the amount of calories you burn. There are various ways to calculate this. [3] X Research source Try this link for a tool to estimate your daily calorie burn: http://www. caloriecount. com/tools/calories-burned Read Set Meaningful Goals for more advice on how to set and stick to a goal.
Break your weight-gain down into stages. Determine how much you would like to gain per week or month. That way, you can ease your body into the weight increase instead of starting off too quickly. Just like with losing weight, gaining weight should come gradually. Gaining about 1/2 to 1 pound per week is a healthy way to go (done by adding 250 to 500 more calories to your daily intake). [4] X Research source Don’t increase your daily caloric intake more than 500 calories.
Plan on eating more than three meals a day. Increase your meals to five or more per day, which may include snacks throughout the day. [5] X Research source Make sure all your meals have a good balance. Each meal should contain carbohydrates, protein, and unsaturated fats. These three nutrients will help most with your weight gain. [6] X Research source Eating more often and including healthy foods in your diet will get expensive. It would also be helpful if you drew up a new budget to go along with your new diet.
When gaining weight, you’ll want to focus on these “good fats” to help beef up your body fat while still getting necessary nutrients that your body needs. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Nuts, peanut butter, fatty fish like salmon and mackerel, and avocados are all high in unsaturated fats and calories and will still provide you with essential nutrients. Include these in your meals or snack on them throughout the day.
You should focus on whole wheat products for your carbs instead of white products. White products are bleached and processed, which removes most essential nutrients. Whole wheat products will give you the carbs, plus fiber, vitamins, and essential minerals. [11] X Research source Replace white products with whole wheat bread, pasta, and brown rice. Include carbs in all your meals to help in your weight gain.
Replace sugary sodas (which have no vitamins or nutritional value) with a glass of whole milk to increase your fat intake while nourishing your body. [12] X Research source Keep in mind that these types are higher in saturated fats. There is, however, some evidence that full-fat dairy products actually decrease the risk of heart disease. [13] X Research source
Add hard boiled eggs to salads. Add cheese to sandwiches, eggs, and salads. Add sauces and gravies to meats.
Cut out as much sugary food as you can. Candy, cake, cookies, and any other dessert foods are packed with sugar. Cut down on or avoid soft drinks altogether. A can of soda contains more sugar than your average dessert.
Lifting weights can hurt your fat gain if done improperly. Resistance training boosts your metabolism, which will burn more calories. Flood your body with calories after a workout to cancel out the burn and keep your weight gain up. Also stretch regularly. Lack of activity will make your muscles tense up and you risk losing mobility. Make sure to stretch your legs, arms, hips, and back daily to keep your body in good working order.
Whey protein powder is a popular supplement that you can add to several types of drinks. You can blend up a smoothie using fruit, yogurt, and a few scoops of protein powder. There are also a variety of protein drinks and bars you can purchase. Snack on these throughout the day to give yourself extra calories. Read all labels when buying these products. Many are packed with added sugar, which can be harmful. Opt for products low in added sugar.
