Whether you are losing weight or you are naturally thin, you will start thinking about gaining weight. The best way to gain weight is to naturally increase the calorie intake in your diet, and change some of your habits to incorporate more food into your lifestyle. In addition, if you are losing weight for no apparent reason, you should consult your doctor because weight loss can be a symptom of several diseases or can be associated with cancer treatments, such as chemotherapy.
Step
Method 1 of 3: Increase Calorie Intake
Step 1. Eat protein to build muscle
If your goal is to gain muscle mass, you should eat protein-rich foods on a regular basis. It's best to consume protein after exercise. Lean meats (such as chicken, lean pork, and fish), eggs, beans, and lentils are good sources of protein, as are yogurt and nuts.
- Even foods as simple as chocolate milk can be a way to increase protein intake, although you have to be careful because most chocolate milk contains sugar which is not good for health if consumed in large quantities.
- Also try to eat protein before bed. Drink a glass of milk or eat yogurt to give you energy at night. Milk and yogurt can also help you recover if you exercise regularly.
- Mix protein powder in yogurt, oatmeal, and other foods to increase protein and calorie intake.
Step 2. Add high-calorie foods to your menu
Try adding fatty cheese on top of your meal. Add peanut butter and honey to oatmeal. These foods are high in calories and can help increase your overall calorie intake.
- Other high-calorie foods are dried fruits, such as apricots, figs, or raisins.
- Eat complex carbohydrates, such as brown rice, bulgur, barley, whole grains, and oats. Avoid simple carbohydrates like flour, sugar, and white rice.
Step 3. Choose powdered milk
Instant powdered milk is an easy way to enrich anything from casseroles to soups. Just add powdered milk to the soup as you cook it. Wait until it dissolves before serving it.
Powdered milk can also make your cooking thicker. But a tablespoon or two of powdered milk won't make much of a difference
Step 4. Eat healthy oils and fats
Healthy oils like olive oil, avocado, and nuts (which have healthy fats in them) are nutrient-dense and high-calorie foods. Adding a little oil to a salad or adding a few slices of avocado to your meals are easy ways to increase your calorie intake.
- For example, if you are cooking mashed potatoes, add a little olive oil to make them softer. For an afternoon snack, a handful of almonds or peanuts can be a great option.
- Whole grains such as sunflower and pumpkin seeds are high in calories and also contain “good” fats which will increase the level of good cholesterol in your body.
- Use coconut oil occasionally. Although coconut oil can increase levels of good cholesterol, 90% of this oil is saturated fat, and consuming too much saturated oil can cause health problems. Other oils, such as olive and soybean oils provide more benefits to your health.
Step 5. Include snacks in your daily diet
While you should keep your diet nutritious, it's okay to include an occasional snack to increase your calorie intake. Have a piece of brownie after dinner if you want some chocolate. However, don't make sugar your main meal.
Method 2 of 3: Changing Habits
Step 1. Eat solid foods
Make sure you eat at least three times a day. Eat larger portions to increase calorie intake. You may have a habit of skipping breakfast or only eating two meals a day, but making sure that you actually eat three times a day can help you gain weight.
If you can't eat large amounts of food because it can make your stomach hurt, eat smaller meals several times throughout the day. Don't miss meals
Step 2. Eat regularly
Eating food throughout the day can launch a steady calorie intake. Try to eat at least every 4 hours, for both large meals and small snacks. If you don't want to eat, have a snack that contains protein and three types of food. If you like, you can serve 4-6 large meals in small portions throughout the day, instead of adding snacks between your large meals.
For example, try a slice of whole wheat bread with a banana and peanut butter or a few slices of celery with humus and feta cheese
Step 3. Always have high-calorie snacks on hand
Prepare snacks ahead of time so you can easily pick them up and eat them. If you have it prepared, you will most likely eat it when you are hungry.
- For example, you can mix dried fruit, chocolate chips (dark chocolate is better), rolled oats, and peanut butter. Make them into golf ball-shaped treats and save them by wrapping them individually in parchment paper or wax paper.
- For a quick snack, always have a trail mix (a mixture of various types of snacks) available because the mixture of nuts and dried fruits is high in calories.
Step 4. Try to drink calories
Sometimes, eating throughout the day can fill you up, and you don't get enough calories to gain weight. However, if you get your caloric intake in liquid form, you won't feel so full.
You should avoid soda because it doesn't contain many nutrients. Drink smoothies, liquid yogurt, and even fruit juices. All types of drinks are high in calories and nutrition
Step 5. Don't drink before eating
Drinking water or other drinks before eating can make your stomach full. Instead, make room in your stomach for the calories you need to consume.
Instead of drinking water before a meal, try a high-calorie drink with your meal, such as a fruit juice or smoothie
Step 6. Don't consume empty calories
While chips and crackers may seem like an easy way to gain weight, you must gain weight in a healthy way. Eating empty calories is not healthy. Always choose nutrient-rich foods, such as vegetables, fruits, and meats, when increasing your calorie intake. Avoid drinks like soda and foods with excess sugar.
One reason not to eat calories in these foods is that they won't help tone your muscles or strengthen your bones, which will help your weight gain process
Step 7. Exercise and lift weights
Lifting weights will help your body gain muscle mass. Muscle mass is the best part to increase. Start slowly if you're not used to doing this kind of exercise. Increase the weight and reduce the reps as you progress.
- In addition, exercise also helps increase appetite so that it makes you want to eat more.
- A simple exercise to start with is the bicep curl. Hold the weight in both hands. Your arms should be bent so that the weight you are holding is in front of you. Bring your arms up to your shoulders at the same time, then slowly lower them back down. Repeat 6-8 times. Take a break, then do it again.
- You can also try sports like swimming, cycling, or doing push-ups.
Method 3 of 3: Finding Out the Cause
Step 1. Find out why you are losing weight
If you are trying to regain your weight, you must first identify why you are losing weight. If you haven't seen a doctor yet, you should do so because unexplained weight loss can be a symptom of several ailments, from an overactive thyroid gland to diabetes.
Step 2. Treat the disease that causes weight loss
If an illness causes you to lose weight, treating the disease may be able to help bring your weight back to normal. Consult your doctor about the right treatment for each disease you are suffering from and also what treatment will be effective to help increase your weight and the most effective way to gain weight.
For example, some people undergoing treatment for cancer must follow a diet of soft foods. Since adding water to your diet will make you feel full faster, it is very difficult for you to increase your calorie intake. Your doctor will recommend suggestions for certain cases, such as adding cheese to cooking and using milk instead of water to soften your food. You can also read articles on the internet about gaining weight while undergoing chemotherapy
Step 3. Eat your favorite food when you are sick
If you don't have an appetite when you're sick, one of the best tricks is to choose your favorite foods to eat. That way, at least you will still get enough calories for your body. It's important to try to include as many fruits and vegetables as possible, but if there's nothing to give you an appetite, choose foods that you normally enjoy.
Foods like sprouted potatoes and mac and cheese (macaroni mixed with cheese) can be good choices because they are both high in calories but won't make your stomach churn when you're sick
Step 4. Focus on nutrition when you are healthy
If you are sick, you may be eating foods that sound good to you. It's okay to do it when you're sick, but once you're well, it's a good idea to make sure you're getting all the vitamins and minerals you need.
Be sure to eat a balanced diet with protein, whole grains, fruits, and vegetables. Fish is a good source of protein because it is high in nutrients. Don't forget brightly colored vegetables, green leaves, and milk to include in your diet
Tips
- If you exercise, make sure to drink plenty of water.
- If you can choose, always choose products that contain whole grains. “Fortified” products contain very few nutrients.
