People who are significantly underweight may be interested in learning a few tips for increasing weight. A bit of trial and error may be necessary as each person searches for the combination of ideas that works best in an individual situation. Increasing caloric intake, adding extra protein to the diet, and reducing or eliminating junk food are some of the most popular methods of increasing weight. A carefully constructed exercise program, eating several small meals per day, and avoiding unhealthy fats may also be useful tips for gaining weight in a healthy manner. Any questions or concerns about increasing weight in an individual situation should be discussed with a doctor, nutritionist, or other medical professional.
One of the most important tips for those who are interested in increasing weight is to make sure more calories are being consumed than are being used. These extra calories should come from healthy foods such as fruits, vegetables, or lean meats instead of high-calorie foods that contain little to no nutritional value. Depending on personal preference, extra calories can be added to the diet by increasing portion sizes or consuming a few extra snacks each day.
Protein helps to build muscle and increase energy levels, making it an important part of a plan that involves increasing weight. Foods that are high in protein include nuts, eggs, and red meat. Those who have impaired kidney function should check with a doctor before adding extra protein to the diet.
High-calorie foods may seem like obvious choices for increasing weight, but it is more important to add nutrient-dense foods that will strengthen muscles, increase energy levels, and promote healthy immune system functioning. Fruits, vegetables, and whole grains are good choices when attempting to gain weight. Dairy products such as yogurt, milk, and cheese are possibilities for those who do not have problems digesting lactose or milk proteins. Healthy fats such as olive oil or avocado are better choices than saturated fats or animal fats.
Exercise is a good way to increase muscle mass and gain weight, especially when combined with a healthy dietary program. Push-ups, jogging, and stretching exercises are often better than strength training while working on increasing weight. A physical therapist or personal trainer can often help create an exercise program based on individual needs. A doctor should be consulted before beginning any new exercise program to make sure there are no underlying medical conditions that need to be evaluated.