How Do I Gain Weight?

How Can I Be Underweight?

The high prevalence of obesity and overweight problems in our culture means much more emphasis is placed on losing weight rather than gaining weight. It is easy to forget about people who have the problem of being too thin.

Being underweight can result from eating disorders, chronic diseases, and it is also a concern for athletes and naturally thin people who wish to be bigger, stronger, and more muscular. Elderly people may become underweight. The gradual loss of taste and smell, or the inability to prepare healthy meals, results in becoming too thin.

While being overweight or obese is a well-known risk factor for chronic diseases, being too thin may also increase a person's risk of dying from diseases such as heart failure and cancer. Elderly women who are underweight may become frail, which means they are more likely to suffer from osteoporosis and hip fractures. Being underweight may also increase a man's chance of erectile dysfunction.


What To Eat To Gain Weight

Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.

Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.

It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting.

Protein powders and nutritional supplement drinks can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.

It would also be a healthy idea to add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.


Dietary Supplements and Gaining Weight

A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. Some people find that their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine. Some people who are very ill may need liquid nutritional preparations that are available through their doctors.

Resistive Exercise To Gain Weight

Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.

Tools to Help You Gain Weight

Use these tips and tools to help gain weight:
  • Start with this Calorie and Nutrition Guide to find out how many calories you will need to reach the weight you desire.
  • Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.
  • You can also use an online program such as Calorie Count to track your calorie intake, your exercise and your changes in weight. Calorie Count Plus has a large data base of nutrition information for almost any food you like to eat.
  • Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.
  • Mid-morning and afternoon snacks should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.
  • Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.
  • Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.
  • Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.
  • Design a weight training program with help from About.com's exercise site and our weight training site.

34 Comments

  1. Hey friend. I think your site is very interesting for me, your site give me some important information, thanks a lot!

    Liquid Nutritional

    ReplyDelete
  2. Very nice article. It even tells how to see if you are underweight or not which is good.

    ReplyDelete
  3. Are there any good diet supplements for gaining weight?

    ReplyDelete
  4. Some truly wonderful work on behalf of the owner of this internet site , perfectly great articles . periactic is like apetamin

    ReplyDelete
  5. Thanks for sharing information, it is very intresting post for me.
    How to Gain Weight

    ReplyDelete
  6. Some really brilliant work for the benefit of the proprietor of this web website , impeccably incredible articles.
    How to Gain Weight

    ReplyDelete
  7. It is very good, but look at the information at this address. weight loss

    ReplyDelete
  8. Thank you for sharing your letter. These days, weight loss is a big problem.
    How to Gain Weight

    ReplyDelete
  9. Hi there,

    First of all, I'd like to say thanks for all the information on your blog! Very helpful indeed.

    Eating more is easy when you eat right all the time.

    Herbobuild Ayurvedic Capsules For Muscle Gain is a specially formulated Ayurvedic supplement for body builders and fitness enthusiasts who wish to build muscle mass and strength naturally.

    ReplyDelete
  10. great value...
    Hi if you want to get weight gain very easily then please try natural peanut butter for weight gain
    . you can see magic in 30 days.

    ReplyDelete
  11. Thanks for sharing such beautiful information with us. I hope you will share some more information about weight gain. Please keep sharing.
    Health Is A Life

    ReplyDelete
  12. Thank you for sharing great information about weight gain. visit us for gain weight through ayurvedic ways ;-
    weight gain diet plan
    weight gain diet chart
    ayurvedic diet plan

    ReplyDelete
  13. Nice information, the blog is really informative for fitness lovers, looking for fitness trainer? Look no further, at mypersonaltrainerdirectory, we have male & female personal trainers who will come to you and train you in the comfort of your own home, local park or at a location to suit you.
    mobile personal trainer

    ReplyDelete
  14. Nice information, the blog is really informative for fitness lovers, looking for fitness trainer? Look no further, at mypersonaltrainerdirectory, 7 Things You MUST DO To Gain Weight

    ReplyDelete
  15. Thanks for sharing the important tips for a weight gain. We have a online supplement store in USA. We have 50+ weight gainer protein powder that give the best result for weight gain. Visit our site for products details.

    ReplyDelete
  16. This article was insightful, strikes me with a positive outlook. I believe keeping count on calories is good. But what if we can easily burn calories with coconut water. Do you know the benefits of coconut water? It is good for your skin and give you radiant glow benefits of coconut water . It helps in burning your calories faster.

    ReplyDelete
  17. I like your blog on how to gain a healthy weight. Hope you share more article on this topic. But we often forget gaining or losing weight is a need but staying fit is the main goal. If you want to know What to eat during covid-19 to stay fit and healthy? . Kasratshala has many blogs on weight loss instantly at your home.

    ReplyDelete
  18. Nice description given by your blog. We also have the best weight gainer protein powder that is very effective for our health. It gives the best health supplements.

    ReplyDelete
  19. Heathy weight gain is also as difficult as weight loss. We need to ensure that our health is not affected by taking any further steps. Our lungs play an important role in flowing blood through our veins and inhaling fresh oxygen. Learn more ways how to protect your lungs .

    ReplyDelete
  20. Getting a new body isn’t very complicated. You don’t necessarily need the gym. Whether you wish for rapid fat loss or bulging muscles , a pair of dumbbells will help you, provided you use them correctly dumbbell exercises

    ReplyDelete
  21. Thankyou for sharing such helpful information with us. I hope you will share some more info about weight gain and also weight loss. Please keep sharing!
    Best healthy mass gainer for weight gain

    ReplyDelete
  22. Thankyou for sharing such helpful information with us. I hope you will share some more info about weight gain and weight loss in future. Please keep sharing!
    Best healthy mass gainer for weight gain

    ReplyDelete
  23. Thanks for sharing such helpful information with us. I hope you will share some more info about best protein powder for weight gain. Please keep sharing!

    best protein powder for weight gain

    ReplyDelete
  24. Thanks for sharing this helpful information. It is really important to choose your food and supplements while on weight loss. There are so many dietary supplements for weight gain but one must choose them correctly.
    Also see Energy supplements

    ReplyDelete
  25. lean mas gainer is a premium lean mass gaining formula that is designed to meet the demands of high intensity training, especially when trying to build quality muscle while maintaining a relatively low level of body fat.

    ReplyDelete
  26. I am very impressed with your post because this post is very beneficial for me and provides a new knowledge…

    ReplyDelete
  27. Hello
    i am very glad to see your blog, your blog is healthcare related so i m very impressive because i have also work on healthcare products like: weight loss protein shake, weight gainer capsule, muslce mass powder, hair care, joint pain relief, diabetes care,digestion solution, thyroid problem, immunity booster, sex & Power Tablets, spirulina multivitamin etc
    ....................................................................
    HEALTH GAINER

    ReplyDelete
Previous Post Next Post

Contact Form