How to Gain Weight in Three Months

Some people want to gain weight for sports-related reasons, while others might be rehabbing from an illness. No matter the reason, there are plenty of ways to get it done.Three months is a short enough amount of time to have a sense of urgency and a long enough amount of time to see results.

Things You'll Need

• Journal

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Instructions

• 1

  Purchase a journal. This can be a notebook or anything you can write in conveniently every day. Track your current diet in it. Write down all of the foods you eat during the day and count up the calories. Now you know exactly where you are starting from.

• 2

  Eat frequently. Instead of eating the normal three square meals a day, eat six to eight meals instead. Start eating first thing in the morning and have a meal every 2 to 3 hours for the rest of the day until you go to bed.

• 3

  Add some calories to your meals. Now that you have an idea of how many calories you are consuming to begin with, add another 500 calories to your daily intake. So if you are eating 6 meals a day, add just over 80 calories to each meal. Some good things to add are fruit, nuts and seed--or just serve yourself bigger portions.

• 4

  Plan your meals the day before. It is a good idea to stay organized. Write down your meal times and the contents of the meals themselves in your journal, so you know exactly what and when you are going to eat. You can actually do this for the entire week if you can plan that far ahead.

• 5

  Drink smoothies. This is a great way to get more bang for your buck when it comes to your meal plan. They are also fast and convenient to make and buy. To add calories to smoothies, use extra fruit, seeds, nut butters and yogurt, and make them with milk products instead of water. Here is an example: Put 16 oz. of vanilla soy milk in a blender. Add one banana, 2 tbsp. of almond butter, 1 tbsp. of honey and one scoop of vanilla protein powder. This equals about 720 calories.

• 6

  Avoid high-fat foods. Keep the calories as clean as possible when you are gaining weight. Eliminate high-fat, fried foods and processed, refined foods like doughnuts, cupcakes and pastries. Eat healthy sources of protein, carbs and fats. Some examples are lean meat, fish, dairy products, fruits, vegetables, legumes, whole grains and tofu.

• 7

  Check your weight. Weigh in every 2 weeks to monitor your progress. If you haven't gained any weight, add another 500 calories to your daily intake. If you are gaining weight, stay right where you are. Keep checking every 2 weeks to make sure you are continually making progress.

• 8

  Do not do a lot of cardio. Long bouts of cardiovascular exercise, such as running and cycling, will actually cause you to burn as much or more calories then you're eating. This will be counterproductive to your weight gain. If you are going to do cardio, do low-intensity work like walking.