Things You'll Need:
- Lots of good foods.
- Time to eat many meals
- Notepad to keep track of daily calories.
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Step 1
These tips will help you gain weight and you'll soon accomplish your goal.
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Step 2
The first step is to figure out how many calories you need to intake each day to increase your weight.
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Step 3
Calories: multiply your body weight in kilograms(kilograms is pounds divided by 2.2) then times by 35 and add 500 to gain about one pound per week. For example; if you weighed 170 pounds then you would divide 170 by 2.2 which would equal 77 kilograms, times the 77 kilograms by 35 to get 2704 add 500 and you get 3204 calories a day.
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Step 4
Now if you are a very active athlete start with the formula above and if you seen no increase then adjust your calorie intake until you do. But for the average person the formula will work fine.
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Step 5
You will want to start with eating several small meals each day instead of a few big ones.
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Step 6
Add extra healthy proteins to your meals, this will include eggs, nuts, seeds, fish, poultry and even peanut butter/almond butter. Try to avoid protein shakes or powders they will not help you gain weight faster than real food and they are less healthy.
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Step 7
Extra healthy fats will help you gain weight much faster, fat usually has much more calories so you will get more than out of it than proteins. Try to stay away from animal products as they are not as healthy but instead use healthy fats more such as canola oil and olive oil.
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Step 8
Try to stay way from protein or nutrition drinks like "boost" and instant "breakfast" as they contain a lot of sugars and won't help you build good healthy weight.
