How to Gain Fat

Although obesity rates are on a steady rise; many struggle to gain and keep essential fat on their body. Underweight individuals must essentially do the exact opposite of their overweight peers, who aim to lose weight. Those that wish to gain fat must also change their eating and exercise habits, with the added step of being extra cautious not to succumb to continual, unhealthy patterns.

Instructions

How to Gain Fat Healthily

• 1

  Eat more; however, remain cautious that most of your daily fat intake comes from polyunsaturated and monounsaturated fats. Consuming unhealthy fats, such as saturated and trans fats, will only damage your heart and organ health.

  Add fruits and vegetables, seafood and lean proteins, olive oil, seeds, nuts, and avocados to your diet--all contain healthy fats. Avoid creamy sauces and dressings, red meats, sugary sodas and other junk food in your effort to put on the pounds.

  Consuming carbohydrates (stick to whole-wheat bread and grains) along with your good fats will signal your body to store more fat, which will also aide in healthy weight gain.

• 2

  Exercise according to your needs. Weight training will almost certainly add weight to your frame, in the form of healthy muscle as opposed to fat. Developing muscle will increase your metabolism, which can lead to weight loss; however, it will also concurrently stimulate your appetite.

  Adopt long, slow cardio sessions. These will keep your heart in good condition and use your body's carbohydrate storage as fuel, as opposed to burning off your body's fat.

  Maintaining an exercise routine while gaining weight is important, as it will likely remain a habit after your new diet is completed.

• 3

  Have a drink before your meal. Alcohol damages your body's fat-burning enzymes and is converted almost immediately into sugar after absorption. This sugar quickly turns to fat. A single drink will stimulate your appetite, but be cautious not to over-indulge, as this will cause serious harm to your organs over time.

• 4

  Develop a new night-time routine. Consider skipping an hour of sleep. Studies have proven that insufficient amounts of rest increase cortisol levels, which leads to additional fat storage and muscle loss.

  Whenever you choose to sleep, doing so on a full stomach will certainly lead to weight gain. Eat a healthy snack at night, less than three hours before you go to sleep. You will have no time to burn off these calories through the course of your day, and are more likely to wake up hungry the next morning if you sleep on a full stomach.

• 5

  Snack often. Choosing healthy, yet fatty, snacks is critical. Aim to consume an extra 500 calories per day of nuts, popcorn, avocados, healthy oils or dried fruit, all of which contain "good fats."