There’s a big difference between being a healthy-lean and unhealthily underweight. Being underweight can be caused by numerous things, such as health conditions or lack of nutrients.
If you’ve been trying to gain weight to become healthy again, but struggling, we’d first advise that you visit a doctor. You can then come up with a plan based on what caused the problem and how to fix it.
However, there are many useful ways that you can start increasing your weight, starting today! The tips below can also help out people who aren’t unhealthily underweight, but would like to increase their weight.
Liquid Calories
If you find eating calories is challenging, you can make things a lot easier by drinking them! Try it if fast metabolism or low appetite is keeping you from gaining weight.
Making smoothies is one of the best ways you can gain weight as you can drink a ton of calories without feeling completely full! For example, you could put the following ingredients into a blender:
- Bananas
- Strawberries
- Whole milk
- Yogurt
- Oats
- Peanut butter
- Honey
This makes for not only a high-caloric smoothie, but a nutrient dense one too. And nutrients are exactly what your body needs when trying to put on weight.
High-Calorie Snacks
A great way to up your calories for the day is to have small snacks in between your main meals. However, ensure you pick ones that have a low volume to high calorie ratio. This means you can eat snacks that won’t leave you feeling too full, but will boost your calories substantially.
A handful of nuts and glass of milk are great options!
Eat Foods You Like!
While it’s important to be eating nutrient dense food, make sure you actually enjoy it, otherwise you won’t want to eat the meals.
Try to get a combination of nutrient-rich foods as well as meals that you love.
Pasta is a great example! It is full of calories that are easy to consume, relative to the volume eaten. Add some pasta sauce for easy calories that you won’t even notice, as well as lean meats and veggies.
Take Your Time
It’s understandable to be eager when trying to gain weight, however, the last thing you want to do is instantly skyrocket your calories.
If you were to go from 1500 to 3000 calories straight away, your body would have no idea what hit it! Your digestive system would become impaired and prevent nutrients being absorbed efficiently.
Instead, look to gradually increase your calories over time. Your body will get the chance to adapt to the new food intake and your stomach will expand. As a result, you’ll be able to eat more food without feeling full as quickly.
Eat More Frequently
Combining all your calories into two meals a day would mean having to space them out further apart and leave you not wanting to eat snacks in between.
Increased meal frequency is a method of stimulating hunger by not making you feel completely full. Therefore, an hour or two afterwards, you’re more likely to want a snack, or even the next meal!
Try these tips out for yourself today and you’ll be well on your way to gaining weight, the healthy way.