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Ten Tips for Gaining Weight

Many people struggle with losing weight, but for some, gaining weight can be just as hard. Metabolism and genetics usually play a key role in your weight. There are several things you can do to gain weight besides the obvious of increasing your food intake. Before you go on a weight-gaining regimen, you should contact your doctor and have a physical exam.

  1. Don't Skip Meals

    • To gain weight your body needs extra calories. Be sure to eat three meals a day and several snacks between meals to keep hunger at bay and add additional calories. Add healthy toppings and spreads to increase your caloric intake like peanut butter, nuts and olive oil salad dressings.

    High Calorie Drinks

    • Instead of drinking low-calorie drinks like herbal tea and diet sodas, go for drinks that are healthy, yet higher in calories. Fruit juices, sports drinks and skim milk will all provide your body with nutrients, vitamins and additional calories. Drink smoothies and shakes with each meal if possible. Limit drinking right before a meal since this could lessen the amount of food you are able to consume.

    Calorie-Dense Foods

    • When trying to gain weight, don't fill up on sugary junk foods because they are high in calories. Your body needs nutrients and vitamins to perform at its best. Eat foods that are rich in nutrients like potatoes, bananas and granola. These foods will also give you the energy you need to exercise.

    Exercise

    • Even though your goal is to gain weight, you still need to exercise. Exercising causes you to gain muscle weight instead of fat. Gaining muscle will make your body look toned, healthy and fit. There is no need to do intense workouts. Daily 30-minute walks will do.

    Drink Water

    • Although you should still drink healthy, high-calorie drinks, you need to get in water as well. Water replenishes the body and keeps you from becoming dehydrated. Drink water after a workout to cool the body down and re-energize.

    Weight Training

    • Weight training is an effective way to transform your body and add pounds. Train in short intervals. Many people with a high metabolism build muscle mass fast. Go easy on the weight lifting if you don't desire a muscular build.

    Get Plenty of Sleep

    • Sleep is a very important factor in gaining weight. The body builds muscle during sleep. It also repairs and revitalizes itself during sleep. If you are not getting enough sleep, your weight gain goal could take longer.

    Eat Carbohydrates and Protein

    • Healthy carbs like breads, rice and pasta provide the body with energy and calories. Lean, fatty meats like salmon and mackerel give your body the protein it needs to build muscle.

    Bedtime Snack

    • A healthy, high-calorie snack before bedtime can help put on weight since your body will not burn it off as quickly. A peanut butter sandwich, crackers or avocados make suitable bedtime snacks for weight gain.

    Alcohol

    • If you are of legal drinking age and find that you simply don't have the desire to eat, try drinking a small amount of alcohol before a meal. About 4 oz. of wine will help stimulate the appetite. Alcohol can interfere with certain medications, so be sure to discuss this with your doctor if you plan on using alcohol as an appetite stimulant.

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