Being underweight can be a concern for many reasons, from recovering from an illness to simply wanting to build more muscle mass. If you’re looking to gain weight, especially quickly, it’s crucial to do it in a healthy way. This guide provides expert-backed strategies to help you put on pounds effectively and safely.
Understanding what it means to be underweight is the first step. Clinically, being underweight is often defined as having a Body Mass Index (BMI) below 18.5. Another indicator can be weighing 15-20% less than what’s considered typical for your age and height. Reasons for being underweight vary. You might be recovering from a medical condition, experiencing age-related weight loss, or, like many athletes, aiming to increase weight in the form of muscle.
If you’ve experienced unexpected weight loss, consulting a healthcare provider is advisable. They, or a registered dietitian, can offer personalized guidance for healthy weight gain. Together, you can develop a plan tailored to your specific needs and health status.
Generally, a healthy weight gain plan will incorporate several key strategies:
Eat More Frequently
Instead of sticking to three large meals a day, try eating 5 to 6 smaller meals. This can be less daunting if you have a poor appetite. Pay attention to your body’s hunger cues, but also proactively schedule eating times, even if you don’t feel particularly hungry. Consistent, smaller meals can make it easier to increase your overall calorie intake throughout the day.
Focus on Nutrient-Dense, Calorie-Rich Foods
Prioritize foods that are not only high in calories but also packed with essential nutrients. This means choosing whole foods over processed options. Consulting a healthcare provider or dietitian is beneficial to determine your daily calorie needs and the ideal serving sizes from different food groups. Focus on incorporating sources of healthy fats, lean proteins, and complex carbohydrates into each meal and snack.
Maximize Calories with Healthy Toppings and Add-ins
Boost the calorie content of your meals by adding healthy extras. For example, stir cheese into casseroles, spread nut butter on whole-grain toast, or add dry or liquid milk to dishes like mashed potatoes and soups for extra protein and calories. These simple additions can significantly increase your calorie intake without drastically increasing portion sizes.
Opt for Smoothies and Shakes
Avoid drinks that offer empty calories, such as diet sodas. Instead, high-calorie, nutrient-rich smoothies and shakes can be excellent tools for weight gain, especially if you’re often on the go or find it difficult to eat large meals. Meal replacement drinks can also be a convenient part of your weight gain strategy. Focus on blending fruits, vegetables, protein powder, healthy fats like avocado or nuts, and whole milk or yogurt for a calorie and nutrient-packed beverage.
Be Mindful of Beverage Timing
Liquids can sometimes make you feel full, which can be counterproductive when trying to eat more. If this is the case for you, avoid drinking large amounts of fluids during or right before meals. However, ensure you stay adequately hydrated throughout the day by drinking fluids between meals.
Incorporate Exercise, Especially Strength Training
Exercise, particularly strength training, is crucial for healthy weight gain. It helps ensure that you gain weight as muscle mass rather than just fat. Strength training exercises, such as lifting weights or bodyweight exercises, stimulate muscle growth and can also increase your appetite, making it easier to eat more.
In some cases, there are medications available that can stimulate appetite, but these are typically considered after other strategies have been explored and under medical supervision.
Gaining weight healthily, especially if you desire to gain weight fast, requires a strategic approach focused on nutrient-rich, calorie-dense foods and strength training. Consulting with healthcare professionals like doctors and dietitians is recommended to create a personalized and effective plan. Remember, healthy weight gain is a journey, and consistency is key to achieving your goals.
