Gain Weight Naturally

Whether you've lost weight or you're just naturally skinny, you may come to a point where you want to put on some weight. The best way to gain weight is to increase calories in your diet naturally, as well as change some of your habits to push more eating in your lifestyle. Also, if you've inexplicably lost weight, you may need to talk to your doctor, as weight loss can point to some diseases or may be associated with cancer treatments such as chemotherapy.

Steps

Increasing Your Calories

1. Eat protein to gain muscle. If your goal is to put on muscle mass, then you need to be eating protein-rich foods on a regular basis. It's especially good to eat protein after a workout. Lean meats (such as chicken, lean pork, and fish), eggs, beans, and lentils are all great sources of protein, as well as yogurt and nuts.
   • Even something as simple as chocolate milk is a good way to get in your protein, although be mindful that most chocolate milks contain a lot of sugar, which isn't good for you in large quantities.
   • Also try to eat protein right before going to bed. Drink some milk or eat some yogurt to fuel you through the night. This may also help you recover if you work out frequently.
   • Stir in protein powder to your yogurt, oatmeal, and other foods to add a protein and calorie boost.
2. Add calorie-dense foods to your meals. Try adding full-fat cheese to the top of your meals. Stir some peanut butter and honey into your oatmeal. These foods are high in calories and can help you increase your overall caloric intake.
   • Another calorie-dense food is dried fruit, such as dried apricots, figs, or raisins.
   • Eat complex carbohydrates, such as brown rice, bulgur, barley, whole grains, and quinoa. Avoid simple carbs like white flour, sugar and white rice.
3. Use milk powder. Instant milk powder is a simple way to beef up dishes, from casseroles to soup. Simply stir in the powder while you're cooking. Wait for it to dissolve before you serve the dish.
   • Milk powder can make your dish creamier, though a tablespoon or 2 won't make much difference.
4. Eat healthy oils and fats. Healthy oils, such as olive oil, avocado, and nuts (which have healthy fats in them), are rich in nutrients as well as high in calories. Adding a dash of oil to a salad or topping your meal with some sliced avocado is an easy way to increase calories.
   • For instance, if you're enjoying some mashed potatoes, stir in some olive oil to make them creamier. For a quick mid-afternoon snack, a handful of almonds or peanuts is a good option.
   • Seeds such as sunflower and pumpkin seeds have a high level of calories and also contain "good" fats that raise your good cholesterol levels.
   • Use coconut oil sparingly. Although it does boost your "good" cholesterol levels, it is 90% saturated fat and too much of it could cause health issues. Other oils, such as olive oil and soybean oil, provide more health benefits.
5. Include treats. Though you want to keep your foods nutritionally dense, it's fine to include treats every now and then to help increase your calories. Have a brownie after dinner if you're craving chocolate. Just don't make sugar the bulk of your food.

Changing Habits

1. Eat solid meals. Every day, make sure you get in at least three meals. Introduce larger portions at your meals to help increase your calories. You may have a tendency to skip breakfast, only eating 2 main meals, but making sure you actually eat three meals can help you gain weight.
   • If you can't eat huge meals because it upsets your stomach, eat smaller meals throughout the day. Don't skip meals.
2. Eat regularly. Eating often throughout your day can provide you a steady flow of calories. Try to eat at least every 4 hours, whether it is one of your meals or a small snack. If you're not up to a meal, have a snack that includes protein and three different types of food. If you prefer, you can create 4-6 smaller meals throughout the day, rather than adding snacks between larger meals.
   • For instance, try a piece of whole grain bread with banana and peanut butter or some celery with hummus and feta cheese.
3. Keep calorie-dense snacks on hand. Prepare snacks ahead of time that are easy to grab and eat. If you have them on hand, you're more likely to eat when you should.
   • For instance, you can mix dried fruit, chocolate chips (dark is best), rolled oats, and a nut butter. Make them into golf-ball size portions, and store them wrapped individually in parchment paper or wax paper.
   • For quick snacks, keep trail mixes on hand, as the mix of nuts and dried fruit is calorie-dense.
4. Try drinking your calories. Sometimes, eating all day long can fill you up, and you don't get enough calories to gain weight. However, if you get some of your calories in liquid form, you won't feel as full.
   • You want to skip sodas, which don't offer much nutrition. Instead, drink smoothies, liquid yogurt, and even fruit juice, all of which have calories and nutrients.
5. Don't drink before eating. Drinking water or any beverage before eating can fill you up. You want to leave room for the calories you need to consume.
   • Instead of drinking water before you eat, try drinking a calorie-rich drink while eating, such as fruit juice or a smoothie.
6. Skip empty calories. While chips and cookies look like an easy way to put on weight, you want to put on weight healthily. Eating these empty calories isn't healthy. Keep your foods rich in nutrients, such as vegetables, fruits, and meat, as you increase your calories. Avoid foods such as sodas and overly sugary foods.
   • One reason you want to skip these calories is they won't help you build muscle or bone, which help support your added weight.
7. Exercise and lift weights. Lifting and weight training help your body gain muscle weight, which is the best kind of weight for your body to put on. Start off slowly if you aren't used to doing this kind of training. Increase weight and decrease reps as you go along
   • In addition, exercise increases your appetite, making you want to eat more.
   • A simple exercise to start with is bicep curls. Hold a weight in each hand. Your arms should be bent at the elbows so the weights are out in front of you. Lift the arms together to your shoulders, then slowly bring them back down. Repeat 6 to 8 times. Rest, and do it again.
   • You can also try exercises such as swimming, biking, or doing push-ups.

Looking at the Cause

1. Identify why you lost weight. If you are trying to gain weight back that you lost, you should first identify why you lost the weight. If you haven't seen a doctor, you should, as unexplained weight lost can point to any number of diseases, from an overactive thyroid gland to diabetes.
2. Treat the underlying disease. If a disease caused you to lose weight, treating that disease may help you gain the weight back. Talk to your doctor about an appropriate treatment for whatever plagues you, as well as what treatment would be effective to help you gain weight and what the most effective way is for you to gain weight.
   • For instance, some people who are undergoing treatment for cancer must have a soft diet. Because adding water to food bulks it out, it can be difficult for you to get enough calories. Your doctor can recommend tips for your particular case, such as adding cheese to dishes and using milk instead of water to soften your food. You can also consult this helpful wikiHow article, Gain Weight During Chemotherapy.
3. Eat comfort foods while sick. If you just don't feel like eating while you're sick, one of the best tricks is to pick foods that are comfort foods for you. That way, at least you are still getting enough calories to sustain yourself. It's important to try to incorporate fruits and vegetables as much as possible, but when nothing sounds good, pick something you normally enjoy.
   • Bland foods such as mashed potatoes and macaroni and cheese can be good choices, since they're packed with calories but unlikely to upset your stomach when you're sick.
4. Focus on nutrition once you're better. If you've been sick, you may have been eating only what sounds good. It's fine while you're sick, but now that you're getting better, you need to make sure you are getting all the vitamins and minerals you need.
   • Make sure to eat balanced meals with protein, whole grains, vegetables, and fruit. Fish is a great protein that is high in nutrients. Don't forget bright-colored vegetables, leafy greens, and also include dairy in your diet, as well.

Tips

• If you are exercising, make sure to drink plenty of water.
• If you have the option, always choose whole grain products. White and "enriched" products have very little nutritional value.

Warnings

• Always ask your doctor before trying a weight-gaining regiment. You may not be as underweight as you think.

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