Safe Ways to Gain Weight

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First, Make Sure You’re Underweight

Your body mass index (BMI) is a measure of your body fat. It uses your weight, height, and age to give you a healthy range. In general, if your BMI is less than 18.5, you’re underweight. Talk with your doctor about what your weight should be and how you can safely reach your goals. 

 

 

Eat More Often

If you eat five or six smaller meals a day instead of three big ones, you may be able to get more calories in, and that can help you gain weight. This is especially true if you don’t have much of an appetite or you get full quickly, which can lead to your being underweight.

 

 

MDrink Your Calories

 

Instead of beverages like diet sodas, coffee, and tea, reach for milk, juice, or a smoothie with full-fat dairy and fresh fruit or vegetables. They’ll give you calories and nutrition those other drinks don’t have. 
 

 

Stay Away From Junk Food

 

Too many “empty” calories with added salt, sugar, and unhealthy fats can be bad for you, no matter what you weigh. Nutritious foods like fruit, dairy, meat, beans, and certain vegetables can help you gain weight in a more healthy way.

 

 

Choose the Right Healthy Foods

 

Not all fruits and vegetables are low in calories. Take dense fruits like mangoes or avocadoes, for example, or starchy vegetables like potatoes and corn. And fatty fish, like salmon, is a great way to get healthy protein into your diet.

 

 

Top Your Soups

 

Think bacon bits, sour cream, yogurt, cheese, and even powdered milk: They can add calories as well as flavor. Not only will you get more per bite, you might like it so much that you eat more, too.

 

Dress Up Your Salads

 

Don’t drop nutrition-rich foods like salads from the menu just because you think they’re low in calories. You can pump them up with healthy fats like olive oil and add-ons like avocado, cheese, nuts, and seeds. Or try fruit like apples, pears, and berries for a little zip.  

 

Be Cheesy

 

It’s rich in calories, has vitamins and nutrients your body needs, and is good on burgers, sandwiches, potatoes, eggs, casseroles, and lots of other things. Just watch the saturated fat, which can add up and cause health problems if you have too much.