Keep spreads such as guacamole, tapenade, pesto, and hummus in your fridge for easy snacking. Carry nut-bars to fill your cravings when you’re out and about.
Go for full-fat milk rather than skim. [5] X Research source Put peanut butter or protein powder in your smoothies and shakes. Plant-based milks like coconut milk and peanut milk are fattening and delicious. Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and proteins. Drink water and low-calorie beverages after you have eaten.
Other oily fish can also help you gain weight. Keep canned sardines and tuna in your pantry. Beans are a great source of proteins and of starch. If you are struggling to include enough protein, you can use a supplement such as whey protein.
Fruits like bananas, blueberries, grapes, and mangoes can give you calories and fiber.
Eat one meal or snack right before bed. Eating before sleeping can help you gain weight.
If you belong to a gym, you can train on the weight machines. Sign up for a Pilates class. Take a class or watch an exercise video before embarking on a new form of exercise. Remember, stop if you are in pain. If something hurts, you are at risk of injury.
Cardio exercises can include: jogging or walking, biking, swimming or hiking. If you’re performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises.
Get a small meal or a snack in at least an hour before exercising. If you have eaten a large meal, wait three to four hours before you exercise. Good post-exercise snacks might include peanut butter sandwiches, yogurt, and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein.
Check at a local gym for a trainer. Many times you can see a trainer there and they may even offer a discounted consult for your first visit. Talk to your trainer about your weight and goals. Tell them you’re interested in healthy weight gain.
Set your weight gain goal in cooperation with your physician, dietitian, or personal trainer. You can realistically gain 1 to 2 pounds (0. 45 to 0. 91 kg) of muscle weight per month if you are committed to your weight gain and work out regimen. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. If you’re not a weight lifter, you can gain about 2 to 4 pounds (0. 91 to 1. 81 kg) of both muscle and fat weight a month. [15] X Research source
If you would like to make your own food but are always busy during the week, try to make a lot of food over the weekend. You can freeze half of what you make if you’re worried about it going bad. As a rule, avoid fried food, sugary snacks, soda, and candy.
