Gaining weight can be challenging for some people, but there are several healthy ways to do it. Here are some tips from the search results:
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Increase your caloric intake: The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs. You can determine your calorie needs using a calorie calculator. To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs, and protein.
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Add healthy calories: Adults could try adding around 300 to 500 extra calories a day. You could add extra calories to your meals with cheese, nuts, and seeds, have high-calorie drinks in between meals, such as milkshakes, and have snacks that are easy to prepare, such as yogurt or rice pudding.
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Eat energy-dense foods: These are foods that contain many calories relative to their weight. Some examples include nuts, dried fruit, cheese, and whole grains.
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Eat smaller meals more often: Eating smaller meals more frequently can help you get more calories in throughout the day.
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Exercise: Combining a high calorie intake with heavy resistance training may help you gain weight. Strength training or yoga can also help build muscle and improve your appetite.
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Avoid unhealthy foods: Too many “empty” calories with added salt, sugar, and unhealthy fats can be bad for you, no matter what you weigh. Nutritious foods like fruit, dairy, meat, beans, and certain vegetables can help you gain weight in a more healthy way.
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Speak with a doctor or registered dietitian: Before trying to gain weight, its important to speak with a healthcare professional to ensure that youre doing it in a safe and healthy way.
In summary, to gain weight, you should aim to eat more calories than your body needs, add healthy calories to your meals, eat energy-dense foods, exercise, avoid unhealthy foods, and speak with a healthcare professional.
