To increase weight effectively and healthily, the key is to create a calorie surplus by consuming more calories than the body burns. This can be achieved by increasing intake of calorie-dense and nutritious foods such as protein- rich meats, fish, eggs, dairy, legumes, nuts; healthy carbohydrates like oats, quinoa, fruits, sweet potatoes; and healthy fats. Eating more frequently, choosing nutrient-rich foods, and adding extras like cheese or nut butters to meals can support gradual, healthy weight gain. Additionally, combining this dietary approach with resistance training or strength exercises promotes muscle growth rather than just fat gain. Avoid drinking large amounts of water before meals to prevent feeling too full to eat adequately. Good sleep and avoiding smoking can also contribute to healthy weight gain. Here are practical steps:
- Eat 300-1000 calories more than daily maintenance needs.
- Include high-protein foods to support muscle growth.
- Increase intake of healthy carbohydrates and fats.
- Eat multiple smaller meals or snacks throughout the day.
- Use energy-dense snacks such as nuts, dried fruits, smoothies.
- Perform resistance training exercises 2-3 times per week.
- Ensure adequate sleep and manage stress.
- Avoid empty calories from processed junk foods and sugary drinks.
Consulting a healthcare provider or dietitian to tailor a plan is advisable, especially if underlying health issues are a concern.
