How to Gain 10 Lbs of Fat

Gaining weight can be difficult if you have an extremely high metabolism. Regardless of what type of food you eat, you might never put on enough weight to fill out. In other cases, athletes such as wrestlers or professional fighters or boxers may need to quickly add or drop weight to make a certain weight class before a fight. Regardless of the reason for wanting to gain 10 lbs. of fat, there are some important considerations to utilize in your weight-gaining methodology.

Things You'll Need

• Scale
• Notebook
• Pencil

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Instructions

• 1

  Weigh yourself on a scale once or twice a week and record your progress in a notebook. Know that 1 or 2 lb. fluctuations in weight are normal.

• 2

  Make a plan for your weight gain. Considerations include consulting with a general physician or athletic trainer, depending on your reason for weight gain. Include a plan to taper off from your high-fat diet, gradually reducing your caloric intake to a normal level. Use the charts on Positive Health Steps as a reference for how many calories you should be eating per day at your desired weight. Generally, a healthy goal for weight gain involves a 1 or 2 lb. gain per week.

• 3

  Add one or two heavy snacks or meals per day. Slowly add foods with healthy fats such as nuts, avocados and fish. As you add more food to your diet, your stomach will adapt to the higher food input by expanding, allowing you to eat more food per meal. A pound of body fat equals about 3,500 calories. Plan your meals and snacks to add an additional 500 calories per day.

• 4

  Add foods to your diet that are high in unsaturated fats which are mainly limited to fish, poultry, nuts and oils. Fatty fish examples include salmon, mackerel and herring. Keep a small squeeze bottle of olive oil handy to add to your meals or snacks for extra calories. Avoid foods high in saturated fat and trans fats, which include dairy, red meat, butter, fry oil, margarine, sweets and pork.

• 5

  Continue to monitor your weight gain. If your weight does not show improvement, continue to add more calories per day to your diet by adding an extra snack. Slowly reduce your caloric intake when you are within 2 lbs. of your desired weight. Chart your weight and caloric intake for two weeks. Adjust your caloric intake to maintain the weight gain.