By Suzana 
This might seem obvious, but it’s the foundation of gaining weight. You need to consume more calories than your body burns each day. Think of it like a bank account: If you’re spending more than you’re earning, your account will go down. If you’re earning more than you’re spending, your account will go up. The same goes for your weight. To gain weight, you need to “earn” more calories than you “spend.”
Focus on Nutrient-Rich Foods
Just because you’re trying to gain weight doesn’t mean you should eat junk food. It’s important to focus on nutrient-rich foods that provide your body with the energy and nutrients it needs. This includes things like:
- Whole grains: Brown rice, quinoa, oats, whole-wheat bread
- Lean protein: Chicken, fish, beans, tofu, lentils
- Healthy fats: Avocado, nuts, seeds, olive oil
- Fruits and vegetables: These are packed with vitamins, minerals, and fiber.
Eat More Frequently
Instead of eating three large meals a day, try to eat five or six smaller meals. This will help to keep your metabolism going and make it easier to consume more calories throughout the day. Don’t worry about overeating at any one meal, just aim to eat consistently throughout the day.
Include Healthy Snacks
Snacks can be a great way to add extra calories to your diet. Choose healthy snacks that are high in calories and nutrients. Here are a few ideas:
- Trail mix: A mix of nuts, seeds, and dried fruit
- Yogurt with granola: A good source of protein and calcium
- Smoothies: A quick and easy way to get a boost of fruits, vegetables, and protein
- Hummus with whole-wheat pita bread: A delicious and satisfying snack
Don’t Skip Meals
Skipping meals can actually slow down your metabolism and make it harder to gain weight. Make sure to eat breakfast, lunch, and dinner, and include snacks as needed. Your body needs fuel to function properly, and skipping meals can make it harder to gain weight in a healthy way.
Strength Train
Strength training helps to build muscle mass, which in turn helps to increase your metabolism. Aim to strength train at least two to three times a week. Focus on compound exercises that work multiple muscle groups at once, such as squats, deadlifts, push-ups, and rows.
Get Enough Sleep
Sleep is essential for muscle growth and repair. Aim for 7-8 hours of sleep each night. When you’re sleep-deprived, your body produces more of the stress hormone cortisol, which can actually make it harder to gain weight.
Be Patient and Consistent
Gaining weight takes time and consistency. Don’t expect to see results overnight. Just focus on making small, sustainable changes to your diet and lifestyle. Be patient, stay consistent, and you’ll eventually reach your goals.
Listen to Your Body
It’s important to listen to your body and eat when you’re hungry. Don’t force yourself to eat if you’re not hungry. Pay attention to your energy levels and make adjustments to your diet as needed. If you’re feeling overly tired or sluggish, it might be a sign that you’re not eating enough. On the other hand, if you’re feeling bloated or uncomfortable, it might be a sign that you’re eating too much.
Don’t Be Afraid to Seek Help
If you’re struggling to gain weight, don’t be afraid to seek help from a registered dietitian or a certified personal trainer. They can help you to create a personalized plan that meets your individual needs.
Enjoy the Process
Gaining weight should be a positive experience. Focus on making healthy choices that fuel your body and mind. Enjoy the process of learning about nutrition and exercise, and celebrate your progress along the way.