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How to Gain Weight

Gaining weight in healthy way can be difficult for many people. Follow these guidelines for help.


  • : 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)

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