For some individuals, gaining weight is crucial to promoting and maintaining good health. Being underweight can put you at risk for some serious health issues, including bone density loss, fertility issues, immune system issues, hair loss, and more. If you are underweight you might be wondering how to gain healthy weight in a way that feels good and supports your well being. Luckily, there are many ways to be strategic about gaining weight so that you maintain (or improve!) your health and look and feel your best. We’ve outlined our best tips on how to gain weight in a healthy way—read on to discover our expert advice.
1) Pump Some Iron
Exercise is a crucial aspect of any healthy lifestyle—even if you are underweight. If you’re trying to find out how to gain weight in a healthy way, the key to success will be the type of exercise that you do. Lots of cardio can actually lead to further weight loss, stress on your body, and sometimes feeling burnt out. Instead of hitting the treadmill, try to do body weight exercises and weight-bearing exercises two to three times a week. Lifting weights will help you build muscle, and muscle helps add body mass in a way that improves functionality and health. When it comes to how to gain healthy weight, strength training will help you improve your overall health for years to come, with incredible benefits like decreased risk for diabetes, better cognitive function, and lower osteoporosis risks.
2) Focus on Fats
When thinking about how to gain healthy weight it might be tempting to indulge in your favorite treats, including simple carbs and sweets, but not all food is equal—even when it comes to adding body mass. Adding more healthy fats to your diet is a good way to get a lot of calories in a small package—this is especially important if you tend to get full quickly. In addition to weight gain potential, healthy fats help support good cardiovascular health, help keep blood pressure and cholesterol levels in check, support good gut health, and can help you achieve healthy skin and hair.
There are lots of simple swaps you can make in order to find natural ways to gain weight. Use full-fat dairy instead of skim milk or low fat yogurts and cheeses, add avocados to your sandwiches and salads, and drizzle olive oil on vegetables. Fatty fish like salmon are a great element in any weight-gain diet, and snacking on nuts throughout the day will offer a host of weight gain benefits along with a crucial dose of omega-3s!
3) Eat Frequently
This is another tip if you get full quickly: try to focus on more frequent, smaller meals rather than three larger meals. How does this help? To gain weight in a healthy way you need to increase your overall calorie intake, but to many who struggle to put on weight or keep on weight, the idea of sitting down to three giant meals may be overwhelming. Instead, try to shift your portion size to something that feels more manageable.
This might mean swapping out traditional breakfasts like eggs and toast for a smaller, snack-sized breakfast, like a yogurt sprinkled with chia seeds and some fresh fruit. A late morning snack could be a banana and nut butter, while lunch and dinner might mean salads and chicken or fish instead of heaps of pasta or red meat-heavy dinners that will leave you feeling overstuffed and lethargic. According to many studies, eating smaller meals can help keep energy high in addition to helping you add healthy weight, so you’ll enjoy a host of benefits if you make this simple modification to your lifestyle.
4) Don’t Skip Protein
Your body needs protein in order to add weight and build muscle—and it’s doubly important if you’re following recommendations to lift weights and gain muscle mass. Do you know how many grams of protein you need per day to gain healthy weight? Recommendations vary depending on your weight, activity level, and goals, but an online calculator can help you determine your baseline protein needs. You might want to increase the recommended amount if you are looking to add body mass, and adding more protein to your diet is easier than you think.
One thing you can do if you are thinking about how to gain healthy weight is to use protein powders. Enjoying a smoothie as a meal or a snack is a great way to pack lots of nutrient-dense superfoods into one sitting. Protein powders aren’t just for body builders anymore, and there are lots of great protein powders on the market today, and you can find a tasty one that fits your budget and lifestyle, including vegan and gluten-free options.
5) Try An Appetite Enhancing Supplement
If you’re wondering how to gain healthy weight, an appetite stimulant supplement may help you to reach your goals while supporting overall well-being. Naturally-derived supplements work wonderfully as a part of your overall weight-gain strategy, with data-driven, vitamin-packed formulas that stoke the body’s naturally appetite response and help you eat more and gain body mass for better health. Whether you choose capsule form or liquid form (which can be mixed into water, drinks and smoothies!) you’ll get the support you need to reach your wellness goals.
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