Instructions

• : Never change your diet without first consulting your physician.
• Step 1: Eat healthy Eat a well-balanced diet with fruits, vegetables, whole grains, low-fat dairy products, and lean protein.
• TIP: Add healthy unsaturated fats such as nuts, vegetable oils, and avocados for extra calories.
• 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.
• TIP: Drink protein shakes between meals for added calories and nutrients.
• Step 3: Train with weights Include a workout that uses all major muscle groups. Lifting weights will increase muscle mass and add weight.
• TIP: Consult a personal trainer to get you started.
• Step 4: Reduce stress Reduce stress by walking, getting a massage, or getting more sleep. Stress can cause people to lose their appetite.
• Step 5: Consult a registered dietitian Consult a registered dietitian if you continue to have trouble keeping weight on.
• FACT: Did you know? The USDA released the MyPyramid food guidance system in 2005, which updated the traditional USDA food pyramid.

You Will Need

• A balanced diet
• A calorie log
• Weight training
• Reduced stress
• Dietitian
• Protein shakes (optional)
• Personal trainer (optional)