How To Gain Weight In Healthy Ways

Understand Your Calorie Needs

Gaining weight requires you to consume more calories than your body requires. To gain one pound in a week, you need to consume an additional 3,500 calories a week (500 calories per day). That means you must eat 500 extra calories each day to gain one pound in a week. You can determine your daily calorie needs by using an online calorie calculator. Input your age, gender, height, weight and activity levels. After you get the results, add 300 to 500 calories to that number to determine your daily calorie needs to gain weight.

Choose Healthy Foods

To gain weight in a healthy way, you need to choose nutritious foods that are high in calories. Choose natural nut butters, such as almond, peanut or cashew butter, and spread them on whole-grain toast, crackers or apples. Add nuts, such as almonds, cashews or walnuts, to your breakfast cereal or yogurt. Eat avocados and olives, which are high in healthy monounsaturated fats. Drink low-fat milk and eat cheese, yogurt and other dairy products. Eat whole grains, such as oats, quinoa, wild rice, whole-wheat bread, whole-wheat pasta, popcorn, and barley. Eat lean proteins, such as poultry, fish, tofu and eggs. Include healthy fats, such as olive oil and canola oil, in your diet. Choose fresh or frozen fruits and vegetables.

Add Calories To Meals

To increase the calories in your meals, use healthy sources of added calories. For example, add nuts, seeds, avocado, cheese, peanut butter, or dried fruit to meals and snacks. Use coconut milk, full-fat dairy milk, or almond milk in smoothies and shakes. Use olive oil, canola oil, and other healthy oils in salads and cooked meals. Use honey, agave, or other natural sweeteners in oatmeal, smoothies, and shakes. Use full-fat dressings and sauces in salads and cooked meals.

Eat Frequently

Eating frequently can help you gain weight. Aim to eat five to six small meals throughout the day. Eating more meals can help increase your calorie intake without eating large amounts of food at once. You can also snack between meals on healthy foods such as fruits, nuts, and protein bars.

Incorporate Weight Training

Weight training helps build muscle and increase your weight. Aim to do resistance training at least three times per week. Choose exercises that target all muscle groups, such as squats, chest presses, and biceps curls. You can also do bodyweight exercises such as pushups, pullups, planks, and lunges. Increase the weights and reps as you progress.

Stay Hydrated

Staying hydrated is essential for gaining weight in a healthy way. Drink plenty of fluids such as water, juice, and milk throughout the day. Avoid drinking sugary drinks such as soda and energy drinks. Additionally, be sure to drink water before, during, and after workouts.