For some people, gaining weight is necessary to maintain a healthy, energetic lifestyle---but it doesn't have to be a struggle to put on the appropriate pounds recommended by your doctor. Also, maintaining an adequate weight for your height can be frustrating if you're not following a diet that will help you pack on the calories. It's important
to consult with your doctor before trying to gain weight on your own.
Step 1
Visit your doctor for a checkup to rule out any illness that may prevent you from gaining weight.
Step 2
Eat more frequently throughout the day, and increase portion sizes slightly for each meal, according to Fat Free Kitchen. This will increase your overall caloric intake---and help add weight.
Step 3
Choose higher calorie foods as part of your daily eating plan. Seek out fruits and vegetables that are higher in calories such as avocados, canned fruit in syrup and beans. Add calorie-heavy sauces and dressings to foods. Drink juices instead of eating the whole fruit a couple of times per day. Eat foods such as bagels with peanut butter, bean and cheese burritos or pasta with meat sauce.
Step 4
Drink whole milk instead of 2 percent or skim. Add 2 tbsp. of powdered milk to every cup of milk you drink to boost calories, according to the UC Davis Cancer Center. Add milk or cream to soups and sauces instead of water. Serve heavy cream with fruits for dessert.
Step 5
Nibble on nuts, seeds and other small foods throughout the day. The extra calories will add up quickly. As an example, for a 3-1/2 oz. serving, cashews have 615 calories and 50 g of fat, almonds have 610 calories and 56 g of fat, and peanuts have 570 calories with 46 g of fat, according to weightlossforall.com.
Step 6
Use whey powder or other high calories shake mix to add calories conveniently. Read the label on the container to know how much powder to add. One large shake made with a scoop of whey powder, one cup of orange juice, one cup of frozen blueberries in a half cup of yogurt will give you approximately 850 calories.
Step 7
Perform resistance training exercises if you are a teen or adult trying to gain weight. Lean muscle mass is heavier than fat, and extra muscle will help you pack on some pounds.
Step 8
Sleep at least seven or eight hours per night. You need adequate sleep for your growth hormone levels to peak, says the University of Arizona. Growth hormone is secreted by the pituitary gland, and is responsible for increases in the size and number of cells, which is essential for physical growth and weight gain.
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