Could your sandwich use a Weight gain methods of cheese? Methids to a registered dietitian. Personal Methodds and Style Fashion Hair Care Personal Hygiene. These meals can include breakfastlunch, dinner, and 3 snacks. Frequently asked questions. Add Chopped Nuts, Oats, Fruit and Honey to Yogurt.

Weight gain methods -

If you crave dessert every night, try for small portions and healthier options: dark chocolate, whole fat yogurt with fruit and granola, trail mix, granola bars, or whole grain pastries.

Eat more meals. If you are underweight, you may fill up quickly. To remedy this, eat more meals. Try to fit smaller meals into your day, rather than relying on three.

Eat snacks in between. Eating before sleeping can help you gain weight. Part 2. Build your muscles with strength training. Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week.

You can strength train at home by doing crunches , lunges , and squats. Lift weights , exercise with kettlebells and medicine balls, or use tubes. Sign up for a Pilates class. Take a class or watch an exercise video before embarking on a new form of exercise.

Remember, stop if you are in pain. If something hurts, you are at risk of injury. Get aerobic exercise. Regular aerobic activity won't pack on the muscle as quickly as strength-training, but it will help you balance your workout routine.

Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day. If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises.

Eat before and after your workout. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out.

If you have eaten a large meal, wait three to four hours before you exercise. Good post-exercise snacks might include peanut butter sandwiches, yogurt, and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein.

See a personal trainer. If you're having trouble finding a workout routine that works for you, a personal trainer can get you on track. They'll be able to guide you through specific exercises or routines that can help you add weight.

Check at a local gym for a trainer. Many times you can see a trainer there and they may even offer a discounted consult for your first visit.

Talk to your trainer about your weight and goals. Tell them you're interested in healthy weight gain. Part 3. Gain weight slowly.

Quick weight gain is neither healthy nor practical. If you are eating so much you feel uncomfortable, you might be doing other harm to your body. Avoid binging: stop eating when you feel full. If you're worried you didn't eat enough, make it up with a small snack later.

You can realistically gain 1 to 2 pounds 0. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. Skip junk food. While increasing your calorie intake would be a lot easier if you just ate fast food every meal, your health would suffer in every other way.

Instead, focus on preparing your own food if you have the time. If you hate cooking or are too busy, find healthy ways to eat out. Stores that list all the ingredients of your meal, like sandwich shops and smoothie shops, are a good bet. If you would like to make your own food but are always busy during the week, try to make a lot of food over the weekend.

You can freeze half of what you make if you're worried about it going bad. As a rule, avoid fried food, sugary snacks, soda, and candy.

Talk to a doctor or dietitian. If you are having unintended weight loss, talk to your doctor. It's possible that there's an underlying problem causing you to lose weight. Your doctor can check your thyroid and see if you have a hormonal imbalance. If your doctor can't help you, visit a dietitian for advice.

Sample List of Food and Drinks to Eat to Gain Weight. Drinking calories is often easier to tolerate than eating additional food. Smoothies, shakes, or cream-based soups may be helpful if you are trying to gain weight.

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Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Support wikiHow Yes No. Not Helpful 33 Helpful There are no vitamins that will make you gain weight. Vitamins do not contain any calories.

Not Helpful 28 Helpful Eating an extra calories per day will help you to gain 1 pound in 1 week. Not Helpful 36 Helpful Include your email address to get a message when this question is answered.

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You Might Also Like. How to. More References 7. About This Article. Co-authored by:. Co-authors: Updated: December 4, Categories: Gaining Weight. In other languages Français: prendre du poids. Italiano: Aumentare di Peso. Español: engordar. Deutsch: Zunehmen.

Português: Ganhar Peso. Русский: набрать вес. 中文: 增加体重. Čeština: Jak přibrat. Bahasa Indonesia: Menambah Berat Badan. 日本語: 体重を増やす. ไทย: เพิ่มน้ำหนัก. العربية: اكتساب الوزن. हिन्दी: वजन बढ़ायें.

Tiếng Việt: Tăng Cân. Nederlands: Lichaamsgewicht aankomen. 한국어: 체중 늘리는 방법. Türkçe: Nasıl Kilo Alınır. فارسی: وزن خود را افزایش بدهیم. Thanks to all authors for creating a page that has been read 11,, times. Reader Success Stories. Gwen N. Aug 27, I have high burn rate. I am now stabilized, but want to not be skinny.

Older citizens seem to rather gain, I do not. I went from size 14 to size 6 in 12 months. More reader stories Hide reader stories. Did this article help you? Cookies make wikiHow better.

By continuing to use our site, you agree to our cookie policy. David Silbert Jul 13, I thought it wasn't normal to be looking for a weight gaining diet, but I guess it happens.

I'm just a 15 year old skinny guy who needs to build up some body mass. Department of Agriculture, U. Department of Health and Human Services. Dietary Guidelines for Americans, — Bonvecchio-Arenas A, Fernández-Gaxiola AC, Belausteguigoitia MP, Kaufer-Horwitz M, Pérez Lizaur AB, Rivera Dommarco JÁ.

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Download references. We would like to thank Nicole E. Lisi for providing research assistance and Samuel Benabou for providing editorial assistance.

The opinions and assertions expressed herein are those of the authors and are not to be construed as reflecting the views of the Uniformed Services University or the U. Department of Defense. Funding for the International Food Policy Study was provided by a Canadian Institutes of Health Research CIHR Project Grant, with additional support from an International Health Grant, the Public Health Agency of Canada PHAC , and a CIHR — PHAC Applied Public Health Chair Hammond.

JMN is supported by the National Institutes of Health K08HL and the American Heart Association CDA No direct funding was used to support this study. Factor-Inwentash Faculty of Social Work, University of Toronto, Toronto, ON, Canada.

Department of Pediatrics, Division of Adolescent and Young Adult Medicine, University of California, San Francisco, 16th Street. École de Nutrition, Centre de Nutrition, Santé Et Société NUTRISS , Université Laval, Quebec City, QC, Canada.

APPEAR, Department of Applied Psychology, Northeastern University, Boston, MA, USA. Department of Medicine, Uniformed Services University, Bethesda, MD, USA. Military Cardiovascular Outcomes Research MiCOR Program, Bethesda, MD, USA.

Sanford Center for Bio-Behavioral Research, Sanford Health, Fargo, ND, USA. Department of Psychiatry and the Behavioral Sciences, University of Southern California, Los Angeles, CA, USA. School of Psychology, The University of Sydney, NSW, Sydney, Australia.

School of Public Health and Health Systems, University of Waterloo, Waterloo, ON, Canada. You can also search for this author in PubMed Google Scholar. Kyle T. Ganson conceptualized the study, conducted the statistical analyses, and drafted an initial manuscript.

Jason M. Nagata and Lana Vanderlee aided the conceptualization. David Hammond is the principal investigator of the International Food Policy Study. All authors reviewed and edited an initial manuscript and have agreed to the final manuscript as submitted.

Correspondence to Jason M. The International Food Policy Study was approved by the University of Waterloo Research Ethics Committee ORE This study is exempt from research ethics approval given the data is publicly available and unidentifiable.

Informed consent was obtained from all individual participants included in the study. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Open Access This article is licensed under a Creative Commons Attribution 4. The images or other third party material in this article are included in the article's Creative Commons licence, unless indicated otherwise in a credit line to the material.

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Reprints and permissions. Ganson, K. et al. Weight gain attempts and diet modification efforts among adults in five countries: a cross-sectional study.

Nutr J 21 , 30 Download citation. Received : 19 November Accepted : 02 May Published : 13 May Anyone you share the following link with will be able to read this content:.

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Search all BMC articles Search. Download PDF. Download ePub. Research Open access Published: 13 May Weight gain attempts and diet modification efforts among adults in five countries: a cross-sectional study Kyle T. Ganson ORCID: orcid. Nagata ORCID: orcid. Rodgers 4 , 5 , Jason M.

Lavender ORCID: orcid. Hazzard ORCID: orcid. Murray ORCID: orcid. Abstract Background Recent research has emphasized a growing trend of weight gain attempts, particularly among adolescents and boys and young men. Results Weight gain attempts were significantly associated with higher likelihood of each of the 12 forms of diet modification efforts among male participants, and 10 of the diet modification efforts among female participants.

Conclusions Overall, the patterns of association between weight gain attempts and diet modification efforts may be indicative of the phenomenon of muscularity-oriented eating behaviors.

Background Research in Canada, the United States U. Methods Data from two survey years ; of the International Food Policy Study IFPS were analyzed for the current study.

Statistical analysis Descriptive statistics were calculated to provide an overview of the sample characteristics. Results Among the sample of 42, participants, Full size image. Discussion This study is the first to characterize the diet modification efforts among adults reporting weight gain attempts across five middle- and high-income countries.

Strengths and limitations This study includes several strengths. Conclusion This study aimed to identify the diet modification efforts used among adults from five countries who report weight gain attempts.

Availability of data and materials The International Food Policy Study is available to researchers. References Minnick C, Raffoul A, Hammond D, Kirkpatrick SI. Article Google Scholar Nagata JM, Brown TA, Lavender JM, Murray SB. Google Scholar Cunningham ML, Nagata JM, Murray SB.

pdf U. pdf National Health and Medical Research Council. pdf International Food Policy Study. pdf Nagata JM, Bibbins-Domingo K, Garber AK, Griffiths S, Vittinghoff E, Murray SB. Article Google Scholar Vanderlee L, White CM, Kirkpatrick SI, Rynard VL, Jáuregui A, Adams J, et al. Article Google Scholar Forde H, White M, Levy L, Greaves F, Hammond D, Vanderlee L, et al.

Article Google Scholar Kwon J, Cameron AJ, Hammond D, White CM, Vanderlee L, Bhawra J, et al. Article CAS Google Scholar Centers for Disease Control and Prevention.

Google Scholar Zou G. Article Google Scholar Calzo JP, Corliss HL, Blood EA, Field AE, Austin SB. Article Google Scholar Murray SB, Griffiths S, Mond JM. Article Google Scholar Lavender JM, Brown TA, Murray SB.

Article Google Scholar Murray SB, Nagata JM, Griffiths S, Calzo JP, Brown TA, Mitchison D, et al. Article Google Scholar Baghurst T, Hollander DB, Nardella B, Haff GG.

Methdos Lehman, MS, is a former writer metjods Verywell Fit Consistent power efficiency Reuters Health. She's a healthcare journalist who gian about Weight gain methods eating and Weigth evidence-based advice for regular people. Barbie Cervoni Weight gain methods, Methdos, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. While our culture places immense value on thinness, the prevalence of those who are underweight is a significant public health issue. There are a number of reasons people can be underweight, including genetics and fast metabolism, and underlying medical conditions such as thyroid problems or cancer. Women are at increased risk of being underweight, as are adults over the age of Various diets Wsight artificial means exist claiming to induce weight gain Weight gain methods loss, including nutritional supplements Creatine dosage guidelines oral gai injected Weight gain methods. However, these methods are not always safe or effective. To determine optimal body weight and composition, consult with your physician or a dietitian. It is critical to your health to not gain or lose too much body fat. Every individual is different, and a body weight for one may not be appropriate for another.