To put on weight in a healthy way, it is important to eat more frequently with nutrient-rich, calorie-dense foods, add extras such as cheese or nut butter for more calories, and try high-calorie smoothies or shakes. Focus on strength training exercises to build muscle mass and stimulate appetite. Drink calorie- rich beverages like milk but avoid filling up on low-calorie drinks before meals. Additionally, eating small, frequent meals, making mealtime pleasant, and light exercise can help improve appetite and make gaining weight easier.
Key Strategies to Gain Weight
- Eat 5-6 smaller, frequent meals throughout the day to increase calorie intake.
- Choose nutrient-dense foods such as nuts, nut butters, red meat, fatty fish, whole grains, and starchy vegetables.
- Add calorie boosters to meals, such as cheese in casseroles or dry milk in soups.
- Drink homemade protein smoothies or shakes with ingredients like whey protein, banana, and nuts for extra calories.
- Avoid drinking liquids that fill the stomach before meals, but stay hydrated with water between meals.
- Incorporate strength training exercises to build muscle instead of just gaining fat.
Foods to Focus On
- Protein-rich foods: red meats, oily fish (salmon), dairy (milk, cheese, yogurt), eggs, protein supplements.
- Carbohydrates: rice, potatoes, whole-grain bread, oats, and other starchy vegetables.
- Healthy fats: avocados, nuts, nut butters, and oily fish.
- High-calorie snacks: dried fruits, nut mixes, peanut butter toast.
By combining a calorie surplus with exercise and a balanced intake of macronutrients, weight gain can be healthy and mostly in the form of muscle rather than fat.
