How Do People Gain Weight?

You may find that gaining weight is just as hard as losing weight. Both require watching what you eat. People can add pounds to their frame by eating an excess of fast food, cakes, cookies, candy and doughnuts. An unhealthy diet may also result in poor health. WebMd.com, states that people who eat a poor diet increase their risk of cancer, heart disease and a stroke. A healthier way to gain weight is to make dietary adjustments so you still get all the nutrients your body needs to function.

Instructions

• 1

  Add up to 1,000 calories to your daily diet so you gain weight. There are 3,500 calories in 1 lb. of weight. By eating 500 calories extra per day for seven days, you will gain 1 pound. Double the calories for a 2-pound weight gain per week.

• 2

  Consume foods high in calories and nutrients. Avoid foods high in sugar and fat. Have each meal contain protein, carbohydrates and fat. Eat unsaturated fats such as olive oil and canola oil. Include protein from legumes, chicken, turkey and fish and complex carbohydrates such as whole-grain bread and whole-wheat pasta. Add cheese to eggs, vegetables, pastas, casseroles and soups. Prepare mashed potatoes and soups with dried milk. Eat dried fruits instead of fresh fruits and choose whole milk over skim milk to get additional calories.

• 3

  Eat larger portions or consume more frequent meals per day so you reach your additional calorie intake.

• 4

  Drink your calories on days when you don't feel like eating a meal. Supplement your diet with a weight gain shake that is high in vitamins, minerals, protein and calories.

• 5

  Stick to a strength training regimen to avoid gaining fat. Strength training will tone your body and help turn the calories into muscle. Muscle weighs more than fat, but you will not look fat. Use heavy weights because the more you tax your muscles, the more muscle tissue and weight you gain. Perform exercises that use multiple joints such as squats, bench presses, dips, deadlifts and overhead presses. Workout three times per week on non-consecutive days.

• 6

  Get eight hours of sleep per night so you body has sufficient time to restore and replenish itself.