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Home Tips for Gaining Weight

For someone who is naturally thin, putting on pounds may be difficult. Whether your desire to gain weight is motivated by health concerns or athletic desires, here are some tips on gaining weight that will not compromise your health.

  1. Calorie Count

    • Count the calories in what you eat, and eat more calories than you burn. Adding calories does not mean you need to add a bunch of junk food to your diet. Junk food is not healthy for a thin body, either, and there are more nutritious foods that add pounds just as readily as a package of Ding Dongs. Some healthy fats are omega-3 fatty acids found in tuna, salmon and walnuts. Healthy carbohydrates can be found in whole grains and vegetables. If you are still looking to introduce more calories into your diet, nutritional supplements like Ensure should do the job. Do not rely on supplements to do all the work for you.

    Protein, Protein, Protein

    • While it is important to have a balanced diet that includes healthy fats and carbohydrates, adding protein to your diet is a very important step in increasing your weight. Foods such as steak, tuna, chicken breast, turkey, milk, cheese, nuts, fruits and vegetables are the best way to go. Fresh fruit with peanuts and glasses of low-fat milk are great daily snacks.

    Eat Frequently

    • Do not allow six hours to pass between meals. Five or six meals per day, or eating a small meal every two to three hours, is ideal. Alternate between large and small meals throughout the day. If your goal is to consume 3,300 calories in one day, says Fatfreekitchen.com, eat three meals of about 650 calories and three meals of 450 calories.

    Exercise

    • Lifting weights is a way to add mass to a thin frame because bulkier muscle can weigh more than a bunch of fat. Rediff.com says that free weights (the kind that don't require elaborate gym machines) are the ones that target the large muscle groups and stimulate the most muscle fibers. Exercises like squats, pull ups and bar dips are good for building muscle. Some free-weight exercises are best done under supervision.

    Drink Lots of Water

    • In order to stay healthy and have the appropriate amount of energy needed to gain weight, you should stay hydrated. To be hydrated, you should be drinking lots of water. Sugary sports drinks are not necessary, as they add bad calories.

    Stick With It

    • It may take months for the weight gain to show. If you establish a consistent diet and exercise routine, you will see results. Note that some people will see results faster than others depending on factors like heredity.

    Consult a Specialist

    • If you are looking for more assistance with gaining weight, schedule an appointment with a doctor or nutrition specialist. A professional will be best equipped with tools and/or techniques to help you reach your desired goal, if it is a healthy one.

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