How to Safely Gain Weight

While many people struggle with weight loss, some people have a hard time gaining weight. Learn how to pack on the pounds slowly and safely in these easy-to-follow steps.

Difficulty:

Moderately Easy

Instructions

How to Safely Gain Weight

1. Determine your goal weight. While it’s a good idea to consult with your physician or nutritionist, you can also use BMI calculators to determine your healthy, ideal weight.

2. Develop a specific plan. You need to consume 3,500 extra calories to gain a pound. Based on your goal weight and the number of pounds you have to gain, it could take you anywhere from a few weeks to several months to reach your target. Plan on gaining one to two pounds per week, or adding an extra 3500-7000 extra calories per day.

3. Consume healthy foods. Just because you want or need to gain weight doesn’t mean you need to do so by eating cheeseburgers and doughnuts. Consult your physician or nutritionist to develop a safe, health plan for you or use an online program to help you determine the best food choices. Your diet should include a mix of carbohydrates, healthy fats and protein. Avoid empty calories and foods with little nutritional value.

4. Up the fat. These days, almost every kind of food comes in a non-fat variety. Trade your skim milk for 1 or 2 percent, go for an 85 percent lean beef rather than 99 percent lean and reach for healthy fats like olive oil, almonds and lean meats to up your calories and gain weight safely.

5. Get moving. While it may seems counterintuitive, both aerobic exercise—such as walking, cycling and swimming—and weight training help you build muscle, which actually weighs more than fat. Regular exercise is also good for the cardiovascular and skeletal systems, building strong hearts and bones that will keep you healthy and strong, regardless of your weight.

6. Reach for the protein. Protein helps you build and keep muscle. Lean meats like tenderloin, ground turkey and salmon as well as staples like eggs, nuts and milk can help you up your protein quotient and retain healthy muscle, which again, weighs more than fat and can help you put on the pounds safely.

7. Be patient. Gaining weight safely and healthily requires time, planning and effort. It may take a while before you see progress.

Tips & Warnings

• Do not start a new exercise or eating program without consulting your physician.

• Consider consulting a nutritionist to help you plan a healthy meal plan for weight gain.