How to Gain Weight If You're a Smoker

Although smoking has many proven serious health risks, it does increase metabolism by about 10 percent. This means that smokers burn roughly 10 percent more calories per day than non-smokers. Even this is a drawback, though, if you are trying to put on weight. However, with time and diligence, this effect can be overcome.

Things You'll Need

• Notebook or Computer

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Instructions

• 1

  Keep a daily food journal listing all of the foods you consume and the calorie value while you are trying to gain weight. This will help to track your progress and know whether you are eating as much food as you need to in order to accomplish your goals. Set a daily calorie goal; start with 3,300, or about 10 percent more than a non-smoker would need to gain weight.

• 2

  Adjust your daily calorie total upward or downward each week, depending on your results. Gain weight slowly, adding only a pound per week in order to minimize your chances of packing on fat. Weigh yourself at the end of the week, and adjust your calories by 200 in either direction if needed; keep calories constant if you are gaining weight on schedule. Since you need to eat roughly 10 percent more calories per day than a non-smoker to gain weight, do not be surprised if your daily calorie requirements quickly approach the 4,000 mark.

• 3

  Consume as much of your daily calories as you can from wholesome, natural foods like fruits, vegetables, grains, lean meat, nuts, seeds and oils. Remember that the quality of calories will play a large role in determining what type of weight you gain (muscle or fat). Stick to natural foods, and avoid foods containing excess amounts of sugar or white flour, fried foods or other types of empty calories.