Increase your calorie intake
1. Consume an extra 500 calories a day. An extra 500 calories a day is enough to help you gain weight, but it shouldn’t make you sluggish, bloated, or nauseous.
2. Eat more healthy fats. Foods containing healthy fats are packed with nutrients and also high in calories, making them a great choice for weight gain.
3. Eat more protein. Protein-rich foods are your best friend when trying to gain weight in a healthy way. They help build lean muscle rather than adding a lot of fat. Eating protein is especially important if you plan to do strength training.
4. Cook in oil or butter. One easy way to increase your calorie intake with each meal without actually eating more food is to cook with oil or butter.
5. Drink more calories. Another good trick to increase your calorie intake is to simply consume more calorie-packed drinks. This will help you gain weight without ruining your appetite or making you feel bloated.
Changing eating habits
1. Increase your portion sizes. Try to eat just a little more than you would normally eat with each meal, even if you have to push yourself slightly outside of your comfort zone.
2. Eat often. Try to eat more often than normal and never skip meals. In fact, most experts agree that eating six mini meals a day is better than three large ones.
3. Eat more snacks. Try incorporating more snacks into your daily routine, as this can be a great way to add calories without eating too much.
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4. Improve the taste of your food. Underweight people often complain that food just doesn’t appeal to them.
Therefore, it is good to make your food more attractive by experimenting with herbs and spices and preparing new dishes that you have never tried before.
5. Eat a little faster. Dieters are often advised to eat more slowly, as this helps their brain register that they are full before they can overeat. The opposite is true for those who are trying to gain weight.
Making lifestyle changes
1. Gain muscle mass. It’s a good idea to continue exercising while trying to gain weight in a healthy way. However, it’s probably best to ditch the cardio (which burns those hard-earned calories) and instead focus on strength training (which builds muscle and helps you gain weight).
2. Quit smoking. Smoking is a bad idea for those trying to gain weight because it suppresses the appetite.
3. Keep a food diary. Keeping a food journal will allow you to track your weight gain and let you know which methods work and which don’t.
4. Reduce your stress. Stress can also contribute to your low weight. When people are stressed, they can neglect basic things like regular and quality eating and exercise. Try to keep your stress levels low. Take time every day to rest and relax.
5. Stay committed. Gaining weight is not an easy process – in fact, gaining weight can be much more difficult than losing weight. However, it is important that you stay committed and keep your eyes on the prize.
6. Stay healthy. The most important thing in the whole process of gaining weight is to stay healthy – eat a balanced diet and continue to exercise. Follow:
