5 nutritious methods to increase weight if you’re underweight

Achieving weight gain successfully involves maintaining a caloric surplus while limiting exercise to no more than four days per week.

5 nutritious methods to increase weight if you're underweight

Gaining weight can be as challenging for some as losing weight is for others. Whether you aim to build muscle or maintain a healthy weight because you're underweight, the approach differs from weight loss. While weight loss requires a calorie deficit and daily workouts, weight gain entails consuming a surplus of calories and limiting exercise to no more than four days a week. If you struggle to gain weight, here are five healthy methods to help you bulk up.

1. Increase Your Fat Intake

There's no better method to boost your calorie intake than by incorporating high-fat foods into your diet. Contrary to common belief, consuming fats won't necessarily lead to weight gain; instead, it aids in increasing your daily calorie consumption. How do fats impact calorie intake? While protein contains four calories per gram, fat contains nine calories, which is twice as many as protein. Many of your staple foods like dairy products, nuts, eggs, fish, and chicken are rich sources of fat. So, whenever you eat, consider adding some form of fats to your meals to increase your calorie intake effectively.

Increase Your Fat Intake

2. Maintain Regular Eating Intervals

If you struggle with being underweight or have difficulty gaining weight due to a fast metabolism, it's essential to adopt a frequent eating schedule. Aim to consume six to eight meals each day, with a two-hour interval between each meal. Design your meals to satisfy your hunger and create a desire to eat again after two hours. Throughout the day, aim to eat about 60% of your hunger, reserving up to 80% of your hunger for breakfast and post-workout meals. This approach can help you maintain a consistent calorie intake and support weight gain efforts.

Maintain Regular Eating Intervals

3. Regular Exercise is Essential

Exercise is beneficial for individuals of all ages, aiding in weight management based on specific goals. While fasted workouts are recommended for weight loss, pre-workout meals are essential for weight gain. Engaging in physical activity increases appetite, enabling individuals to consume more food and elevate their calorie intake. It's crucial to limit workout sessions to no longer than 45 minutes and refrain from exercising more than four times per week. This balance ensures effective weight gain without overstressing the body.

4. Diversify Your Food Choices

It's crucial to provide your body with a diverse array of nutrients and minerals to support weight gain effectively. The synergistic effects of various nutrients aid in their absorption and utilization within the body. Therefore, consuming a well-balanced diet is recommended. Incorporating ample fruits, vegetables, meats, nuts, and other food groups into your meals can accelerate weight gain compared to a diet primarily composed of fats and proteins. Additionally, diversifying your food choices reduces the need for multivitamin supplements, as you naturally obtain a broad spectrum of essential nutrients from your diet.

5. Hydrate Sufficiently

Water is indispensable for sustaining both physical and mental well-being. Maintaining adequate hydration, particularly during the winter months, is paramount. Proper hydration ensures sustained energy levels and facilitates optimal nutrient absorption from food. Additionally, adequate water intake can create a sense of fullness and contribute to a fuller, more substantial appearance.