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Guide to Putting on Weight

Putting on weight can be a numbers game. You have to consume 3,500 more calories than you burn in order to gain one pound. That means you need an extra 500 calories every day to gain one pound per week. Unless you have a medical condition which prevents you from gaining weight, you should be able to put on weight in a healthy manner over time by simply consuming more calories each day--either by eating more food, or eating food that is higher in calories.

  1. Calorie-Dense Foods

    • First and foremost, eat healthy foods but add extra calories by including foods that are high in calories and healthy fats. For example, add nuts to your diet. You can eat them as snacks or add them to your meals. Toss walnuts into your salad or grind cashews in a coffee grinder and add them to your morning smoothie. Eat peanut butter or other nut butters often. Include avocados and honey in your diet. Foods such as dried fruits are good choices because they have a lot of nutrition and calories, and make good snacks. Healthy fats may help you gain weight. Supplement your diet with fish oil, flax oil, olive oil and coconut oil. Avoid saturated fat and trans fats, which are unhealthy for you. Water is important in your diet, but try to add calories to your drinks when possible by drinking juice, milk or milkshakes as opposed to water or tea.

    Eat More

    • Keep track of how much you eat. If your appetite is poor, you may not realize how little you eat during the day. Take time to eat at least three meals and snack often in between. If you cannot eat very much during one sitting, then eat less at each meal but eat four or five meals a day. Add more food to your meals so you eat more without realizing it. Instead of eating a salad with only lettuce and tomatoes, add beans, cheese, raisins, sunflower seeds and cottage cheese. Add protein powder or chocolate mix to your glass of milk. Always look for ways to add a few calories. Put a dab of butter on your potato or smear some honey and jelly on your biscuit.

    Exercise

    • Build your muscles through weight-resistance training. Bigger muscles will improve your shape and keep your body from turning those extra calories into flab. Use free weights or a gym machine at least three times a week on a consistent basis when you are trying to put on weight. Exercise, like swimming, can also stimulate your appetite so you are able to eat more afterward.

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