How to Gain Weight
Gaining weight in healthy way can be difficult for many people. Follow these guidelines for help.
You Will Need
- A balanced diet
- A calorie log
- Weight training
- Reduced stress
- Dietitian
- Protein shakes (optional)
- Personal trainer (optional)
Steps
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Never change your diet without first consulting your physician.
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Step 1
Eat healthy
Eat a well-balanced diet with fruits, vegetables, whole grains, low-fat dairy products, and lean protein.
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Add healthy unsaturated fats such as nuts, vegetable oils, and avocados for extra calories.
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Step 2
Count calories
Make a log to track your calorie intake. Follow the food guide pyramid, which will provide you with a 2,000-calorie intake plan.
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Drink protein shakes between meals for added calories and nutrients.
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Step 3
Train with weights
Include a workout that uses all major muscle groups. Lifting weights will increase muscle mass and add weight.
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Consult a personal trainer to get you started.
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Step 4
Reduce stress
Reduce stress by walking, getting a massage, or getting more sleep. Stress can cause people to lose their appetite.
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Step 5
Consult a registered dietitian
Consult a registered dietitian if you continue to have trouble keeping weight on.
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Did you know? The USDA released the MyPyramid food guidance system in 2005, which updated the traditional USDA food pyramid.
