These days, more and more people have become overweight or even obese. However, there are also those who are underweight. Both can lead to a host of health problems. My son was underweight for most of his childhood and teenage years. It bothered him even more when he started working out at the New York Sports Club and wasn’t growing any muscle.
With some research and determination, he was finally able to gain a healthy 20 pounds and is now in the best physique he’s ever been.
If you are trying to gain weight, the most important thing to remember is to always take the safer route. It might be slower than those “miracle” methods but at least it won’t have any long term or short term consequences on your health.
1. Use a calorie tracker.
The first thing to do is to use a calorie tracker. This is necessary for anyone who’s underweight and want to put on weight so they can ascertain that they are consuming enough calories and not end up with a deficit.
The goal is to consume 300 to 500 more calories every day. So keep track of your calorie intake for at least 4 weeks until you will have a better understanding of what and how much to eat to gain weight.
As a reminder, stay away from sugary foods. They may pack in the calories but they could also lead to diabetes.
2. Eat up to 5 meals everyday.
That means you need to eat breakfast, lunch and dinner plus 2 snacks. Aim for healthy snacks rich in fiber, protein and healthy fats.
3. Do some weight training.
My son did weights 2-3x a week at the gym consistently for 6 months and this had a major impact on his weight gain. He ended up building lean muscle mass instead of fat/flab.
An important thing to remember here is that you need to vary your workouts by either increasing your sets/reps or lifting more (heavier) weight. Doing the same thing (same reps, sets and weights) will cause your weight building to plateau.
4. Consume enough protein.
Make sure your diet has sufficient amounts of protein so your muscle cells can grow, develop and heal. You should aim for 1-2g of protein per kilogram of bodyweight everyday. The best protein sources are fish, lean meat, eggs, legumes and nuts.
5. Drink nutrient-dense smoothies or shakes.
If you have a small appetite and you find it difficult to chow down a large meal, go for nutrient-packed or high calorie smoothies and shakes instead. Some of the best ingredients you can use are avocado, yogurt, milk, nuts, nut butter, fruits and leafy greens.
Gaining weight safely can take time but with enough patience and determination, you will succeed at it. If you have tried everything possible to gain weight and you don’t see any progress after a few months, it’s time to seek medical attention. Certain conditions like hyperthyroidism cause weight loss (or prevent weight gain) and require treatment as soon as possible.
If you want to gain weight, try this smoothie recipe: