How to Gain Weight the Healthy Way


Even though being slim and lean is generally associated with being healthy, it is not always the case. Many skinny people can be unhealthy too. This is why health and fitness experts do not entirely rely on the numbers on the scale and prefer to calculate BMI score to determine if a person falls into the category of healthy or unhealthy people. Having a BMI lower than the normal range can be as big of a health concern as having a higher BMI.

While gaining weight may not seem difficult, it can certainly be a challenge to gain in a healthy way; you don’t want to be ruining your health even further by consuming all those junk foods packed with empty calories. Just like with weight loss, your goal should be gain in a healthy manner.

Putting on Pounds – 5 Simple Tips for Healthy Weight Gain

Here are some simple and effective healthy ways to gain weight:

1. Focus More on Nutrients than Calories

While every other person you meet may tell you to increase your calorie intake to gain weight, and it’s essentially true, you need to consider the sources of calories too. Instead of eating food with a high-calorie count and low-nutrient content, choose nutrient-dense foods even if they have comparatively lower calories. 

Food Suggestions – Some of the nutrient-dense foods include lean meats, nuts and seeds, fruits and veggies, whole-grains, milk, eggs, and dairy.

2. Eat Smaller, Frequent Meals

If you are underweight, you may also be struggling with a poor appetite. And even if you’re not, you will feel full faster when you eat whole, nutrient-dense foods. Make up for your smaller meal portions by eating more frequently. As a rule of thumb, eat small meals or snacks every four hours. This will not only help you meet the calorie requirements but will also maintain a continuous supply of nutrients and energy.

3. Watch Your Drinks

Drinks are the biggest culprit when it comes to empty calories. So, don’t ignore what you are drinking. Instead of gulping down pints of those fruit concentrates containing nothing, but added sugar, drink healthy shakes and smoothies.

4. Sneak in Extra Nutrients and Calories in Your Foods

To further improve the nutrient profile and calorie content of your foods, add in extras or switch a few things. For example, replace water with milk in smoothies, add some ground flaxseeds in your oatmeal and shakes, and add non-fat milk in soups and stews.

5. Exercise

If you’re new to health and fitness, you may find it a bit weird that you need to work out to gain weight. Isn’t workout all about weight loss? Well, it isn’t! Depending on the type of exercises that you choose, they can help you lose weight as well as gain.

When looking to gain weight, focus on strength training as it will help you build muscles. Exercise can also help increase your appetite.

The Sum Up

The world may see skinny people as blessed souls who can eat anything and not put on weight, but the truth of the matter is that being slim and thin doesn’t always equate with health. Being underweight also puts you at the risk of several health issues, just like being overweight does. Also, for some people, gaining weight can be as challenging as losing weight is for many. However, being underweight doesn’t allow you to go crazy with junk food. Eating right is the key to healthy weight gain. If you’re struggling to gain a few pounds, follow these tips for healthy weight gain.

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