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How To Gain Weight
Every now and then we hear from someone who wants advice about how to actually gain weight in a healthy way.
It’s always a surprise, because it seems like most women are obsessed with weight loss - even when their weight is normal, or too low. I recently had to gain a whole bunch of weight myself, which I was lucky enough to be able to do with the help of a nutritionist.
Everyone’s nutritional needs are different - so it’s a good idea to talk to a doctor and/or nutritionist yourself about how to achieve a body weight that’s healthy for you - but here are a few tips I picked up along the way:
*Start by increasing the amount of ‘good fats’ in your diet, like those found in avocado, salmon and nuts.
*Eat three solid meals per day, as well as snacks.
*Increase portion sizes generally so that you feel full after every meal. It might feel weird and uncomfortable at first but it won’t take long for your body to adjust!
*Butter your bread, add dressing to your salad, drink whole milk… all the things we tend to cut out in order to lose weight are easy ways to up your calorie intake, and make sure you’re getting enough fat in your diet generally. We tend to strip it back way too much.
*Drinking calories is a good way of consuming more calories when you don’t feel like eating a large amount. Having a smoothie or glass of milk or juice with each meal is an easy way to up your calorie intake, and it’s also a great way to get lots of other essential goodies - like calcium!
*Don’t be afraid to eat some pies! Turn off the diet machine in your head, and let your body have what it asks for.
Some of my favourite foods for weight gain are: salmon and other oily fish, eggs, cheese, full fat yoghurt, nuts, peanut butter, ice cream, avocado (add this to everything and you’re set!). Eating a serve of complex carbs (like wholegrain bread, potatoes, rice or pasta) with every meal will also encourage weight gain, not to mention provide essential energy!
Note: If you’re underweight because of an eating disorder, gaining weight can be a difficult thing to adjust to. You’re basically reprogramming your brain to do exactly what it’s been working really hard not to do! Talking to a doctor or nutritionist can be incredibly helpful as they’ll be able to give you a clear idea of what weight to aim for, and what a normal portion size should look like.
Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!
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Really helpful, thanks! I want to gain some weight. It may seem easy to some, but it is really quite hard when you are naturally thin and a vegetarian! Your right Stacey Jane, people comment and seem to judge people who are thin more. Posted by 1752 "on" 10/07 "at"06:08 PM |
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My friend is trying to gain weight & I’m helping to remind her to eat. She has a Milo with every meal, & when she really can’t face eating we make her a smoothie with lots of fruit, yoghurt, raw egg, protein powder & milk and blend it up so she can just drink it. She eats lots of peanuts & peanut butter too. Posted by PinkMunkie "on" 07/08 "at"05:53 PM |
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Being too skinny is often something that is picked on more than someone being overweight. Its hard to gain weight healthily, this article is great! Posted by Staceyjane "on" 05/17 "at"02:36 PM |
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I like this article a lot. I struggled with an eating disorder for a long time and finally got the weight on, but not in a perfectly healthy way, so I’ve actually had to lose weight recently and it’s very difficult. Wish I would’ve seen an article like this to know I wasn’t crazy. Posted by brichick25 "on" 04/30 "at"05:29 AM |
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Thanks i will try it i have been under weight for the hole of my life Posted by iseel "on" 04/24 "at"04:10 PM |
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Thanks! About a year ago I found myself in this position, and it’s surprising how hard it is to gain weight intentionally. I had a healthy diet but wanted to gain weight without eating badly. It’s great that there’s an article like this  Posted by BlueLavaXoX "on" 04/21 "at"02:09 PM |
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Good advice  thanksPosted by zoya.k "on" 04/20 "at"07:38 PM |
Best of the rest
