Gaining weight can be just as challenging as losing weight, for some people even more so. But the basic principle is the same: you need to eat more calories than you burn each day.
Here are some tips on how to gain weight in a healthy way:
- Eat more frequently. Instead of three large meals per day, try eating five to six smaller meals. This can help you consume more calories without feeling too full.
- Choose nutrient-dense foods. This means eating foods that are high in calories and nutrients, such as whole grains, fruits, vegetables, lean protein, and healthy fats.
- Snack on healthy foods. When you’re between meals, snack on nuts, seeds, yogurt, fruit, or hard-boiled eggs. These foods are packed with calories and nutrients.
- Add healthy calories to your meals. You can do this by adding cheese, nuts, seeds, or avocado to your meals. You can also add healthy fats to your smoothies or shakes.
- Drink high-calorie beverages. Milk, smoothies, and shakes are all great options. You can also add protein powder to your drinks for extra calories and protein.
It’s important to note that gaining weight takes time and effort. Don’t expect to see results overnight. Aim to gain 0.5 to 1 pound per week. If you’re gaining weight too quickly, you’re more likely to gain fat instead of muscle.
Here are some additional tips that may help you gain weight:
- Strength train. Strength training helps you build muscle, which can help you gain weight. Aim to strength train two to three times per week.
- Get enough sleep. When you don’t get enough sleep, your body produces more of the stress hormone cortisol. Cortisol can break down muscle tissue, making it harder to gain weight. Aim for seven to eight hours of sleep per night.
- Manage stress. Stress can also lead to muscle loss, so it’s important to find healthy ways to manage stress. Try activities such as yoga, meditation, or spending time in nature.
If you’re struggling to gain weight on your own, talk to your doctor or a registered dietitian. They can help you create a personalized plan to meet your individual needs.
Here are some examples of healthy, high-calorie foods and snacks:
- Foods:
- Whole grains: oats, brown rice, quinoa, whole-wheat bread and pasta
- Fruits and vegetables: all fruits and vegetables are good for you, but some of the most calorie-dense options include bananas, avocados, potatoes, and sweet potatoes
- Lean protein: chicken, fish, beans, lentils, tofu
- Healthy fats: nuts, seeds, avocados, olive oil, avocado oil
- Dairy products: milk, yogurt, cheese
- Snacks:
- Nuts and seeds: almonds, walnuts, macadamia nuts, peanuts, trail mix
- Dried fruit: raisins, dates, prunes
- High-fat dairy products: whole milk yogurt, cheese, cream
- Hard-boiled eggs
- Smoothies and shakes made with fruits, vegetables, protein powder, and healthy fats
You can also add healthy calories to your meals by adding cheese, nuts, seeds, or avocado. For example, you could add cheese to your omelet or yogurt, add nuts and seeds to your oatmeal, or add avocado to your salad or sandwich.
Drinking high-calorie beverages is another way to increase your calorie intake. Milk, smoothies, and shakes are all good options. You can also add protein powder to your drinks for extra calories and protein.
It’s important to note that not all weight gain is created equal. Gaining weight too quickly or by eating unhealthy foods can lead to health problems such as obesity, heart disease, and diabetes. It’s important to gain weight gradually and in a healthy way.