Most existing diets and eating patterns focus on weight loss. This is not surprising because many people are overweight or obese. However, there are people who actually try to gain weight. Lack of weight is caused by a variety of things, and the most common reasons are genetics, disease, medications, or psychological problems. But whatever the cause, there are certain ways to gain weight in a healthy and safe way.
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Part 1 of 4: Planning for Healthy Weight Gain
Step 1. Talk to a doctor
Talk to your doctor before trying to gain weight. You should get a doctor's perspective on how much of a raise is right for you. In addition, your doctor may refer you to a registered dietitian for additional face-to-face counseling.
- Talk about your reasons for gaining weight, how many pounds you would like to gain, and how it would improve your health.
- Visit the Indonesian Nutritionist Association website or consult a doctor to find a registered dietitian in your area.
Step 2. Calculate how many pounds of weight you want to gain
Before starting a new diet to help you gain weight, find out how many pounds you want or need to gain. This information will help determine your diet and provide a time frame for tracking progress.
- One way to determine how much weight you should gain is to calculate your Body Mass Index (BMI). You can use a formula like this or use an online calculator. If your BMI is less than 18, it indicates that you are underweight and should increase it. Then, calculate how much you should weigh to be between 19 and 24, 9 (healthy/normal range). The difference between these two values can give you an idea of how much weight gain is appropriate.
- You can also calculate your body fat percentage or ask your doctor, dietitian, or even a trainer at the gym to calculate your fat percentage. For the average woman, the body fat percentage should be between 25% and 31%. For the average man, the body fat percentage should be between 18% and 25%. If you exercise regularly or are an athlete, your body fat percentage may be lower. In general, women's body fat percentage should not be below 14% and men should not be below 6%. If your body fat percentage is low (especially if you're not an athlete), it may indicate you need to gain weight.
- Ask your doctor what is a reasonable weight for a person of your gender, age, and height.
- When aiming to gain weight, your focus should be on increasing muscle mass and minimizing body fat gain. Large increases in body fat are not recommended.
Step 3. Count calories
Monitoring and counting calories isn't just for weight loss. To gain weight, you also need to know how many calories you are consuming and how many calories must be added to your diet each day to gain weight. Your weight gain should come from healthy food sources, not processed foods, so make sure your weight doesn't just come from donuts and ice cream.
- Safe weight gain is to kg per week. This equates to consuming about 500 additional calories each day.
- Also, count the calories you burn when you exercise. For example, if you burn 350 calories by jogging, you should replace those 350 calories with meals and snacks. Not consuming those burned calories may result in weight loss or an inability to gain weight.
- Monitoring calories and how much you've added to gain weight is also important when you're tracking progress. If the increase is not enough or too much, you need to know how many calories the result is.
Step 4. Purchase a food journal
A food journal is very helpful for people who are interested in gaining weight. You can track your current diet, where you can add extra calories or food, and how it affects your weight over time.
Before starting an eating plan to gain weight, track your diet for a few days. Review those notes and see if there are any obvious improvements you can work on. For example, do you skip meals on those days? Do you usually only eat low-fat, low-calorie foods?
Part 2 of 4: Eat to Gain Weight Healthily
Step 1. Eat more heavy meals and snacks
Usually people eat 3 heavy meals a day plus a snack or two. If you are trying to gain weight, you should eat more and more often. Make it a goal to have heavy meals 5–6 times a day or 3-4 times with 2 snacks.
- You don't need to eat large portions. With a more frequent frequency, you may feel fuller throughout the day. Small sizes will suffice (like a peanut butter bun or two hard-boiled eggs).
- You may need to rethink or plan your day to have enough time to eat 5–6 times a day. For example, you may have to eat right after you wake up so you won't be too full at the next meal.
Step 2. Eat calorie-dense foods
When trying to gain weight, you should maximize the number of calories you can consume with each heavy meal or snack. Calorie-dense foods are foods that are high in calories per serving. Consume the following foods at every meal and snack.
- Calorie-dense foods to include include nuts and peanut butter, avocados, full-fat dairy products (cheese, yogurt, and milk), margarine and oil, and eggs. Also, use a sauce with a fat content such as regular mayonnaise, full-fat cream cheese, or full-fat lettuce sauce.
- Not all high-fat foods are healthy or good to eat more often or more. Minimize foods such as fast food, fried foods, sweets, and high-fat processed meats (bologna or hot dogs).
- If the frequency of eating in a day more often, you will feel fuller. This may make you eat smaller portions instead of several large portions. Portions of food / snacks are small but calorie dense still supports weight gain.
Step 3. Add extra calories to dishes and recipes
In addition to eating calorie-dense foods, you can also add calories to your favorite dishes and recipes. An easy way to increase total calories is to add extra calories or use higher calorie ingredients in recipes. The more extra calories you can add to a meal, the more calories you'll consume on that particular day and week.
- In recipes, use full-fat dairy products or powdered milk in soups, gravy, or casseroles that require water.
- Add a few drops of olive oil or margarine to lettuce, steamed vegetables, soups, and casseroles.
- Add high-calorie toppings to lower-calorie foods. For example, add nuts and granola to yogurt or grated full-fat cheese and sunflower seeds to lettuce.
Step 4. Drink calorie drinks
Drinking extra calories is another way to slowly gain weight. Liquids don't fill you up like food, so overall you can eat more calories.
- Smoothies are great for a snack. This drink is a great way to add nutrients and calories. You can also sip a smoothie with a meal or snack to add some calories. Try making a smoothie with whole milk/yogurt, peanut butter, avocado, chia seeds or flax seeds, and frozen fruit.
- Drinking pure juice is another healthy way to increase calories. Pure juices contain vitamins and minerals and are higher in calories.
- Meal replacements are drinks that contain vitamins, minerals, protein, etc. with a content of 100 calories to more than 350 calories. Do not choose low-calorie drinks. If you choose a powder drink, add it to whole milk for a higher calorie drink.
- Don't use soda, milkshakes, high-sugar coffee drinks, or sweetened teas as sources of liquid calories. Although high in calories, they are low in nutrients and high in refined sugar.
Step 5. Eat your favorite foods
Gaining weight can be difficult at times, especially if you have no appetite or are recovering from an eating disorder. You can whet your appetite by choosing your favorite high-calorie foods.
- If you're not interested in eating, think of one of your favorite foods. Maybe you like cheese macaroni or spicy seafood. Choose the food when it doesn't taste good.
- Also, try to eat and cook with more spices, such as herbs and spices. More flavorful foods will help stimulate your appetite.
- Head out for a short walk before mealtime. A little exercise can also help stimulate your appetite.
Step 6. Avoid unhealthy fat sources
When you're trying to gain weight, you may be tempted to think that unhealthy foods high in fat are a good addition to your diet. However, many foods that are high in fat have been heavily processed and contain large amounts of saturated fat or even trans fat. Such foods are unhealthy and can increase the risk of cardiovascular disease.
- Foods high in unhealthy fats that should be minimized in the diet include processed meats (bologna, hot dogs, or sausages), pastries, sweets, tarts/pies, fast food or fried foods.
- As with other diets, you can eat these foods occasionally in small amounts. Such foods are not to be avoided completely, but should not be a core food in a weight gain plan.
Part 3 of 4: Exercise for Healthy Weight Gain
Step 1. Do regular aerobic exercise
When trying to gain weight, regular aerobic exercise is a healthy and beneficial activity for your lifestyle. Cardiovascular exercise can strengthen your heart, improve or treat chronic health conditions such as high blood pressure or diabetes, and give you stamina throughout the day.
- Cardio exercises include jogging, walking, cycling, swimming, or hiking.
- Always keep track of how many calories you burn with exercise. You must calculate the calorie burn in your overall goal.
- If you're doing aerobic exercise and are having trouble maintaining your weight or you're losing weight, you may need to reduce the intensity, frequency, or duration of your workout.
Step 2. Do strength-building activities
Strength training can help you gain weight. When building muscle mass, you may notice that you are gaining weight. This exercise is especially important if you are trying to gain weight. Many people do not realize that exercise is as important in a weight gain program as it is in a weight loss program.
- Strength training includes lifting weights, isometric exercises (push-ups or crunches) and Pilates.
- Strength training can burn calories, but not as much as aerobic exercise. However, you still need to know how the calorie burning during this exercise affects your body weight.
Step 3. Consult a personal trainer
A personal trainer can help you find the most suitable exercise schedule. A personal trainer can also guide you in specific sports or routines that can keep you in shape and maintain or gain weight.
- Look for a personal trainer at the nearest fitness center. There is usually a coach there and there may be a discounted consulting offer for the first visit.
- Talk to a trainer about your weight and goals. Make sure he understands your intention to gain weight the healthy way.
Part 4 of 4: Monitoring Progress
Step 1. Weigh yourself every week
Weighing regularly is important when you are trying to gain weight. Record your initial weight and how much you gain per week. This information can help you see the progress that has been made or as a hint that you need to re-evaluate the plan.
Weigh yourself at the same time, in the same clothes or undressed every week. This will help reduce any inaccuracies that may be present (such as the effect of the clothes or food you consumed that day)
Step 2. Re-evaluate every month
Every month, check your weight and food journal. Assess your progress and whether you will be able to or have managed to reach the desired weight.
- If you manage to gain weight steadily, chances are you'll be able to reach your goal weight. Or, if you've reached your goal weight, monitor how well your current calorie level is helping you maintain your weight.
- If the gain stops or reaches a static point, it's time to reevaluate your diet and lifestyle. Count the total calories again and review your food journal. If your diet is consistent, you may need to increase your calories. Make the necessary changes and check back the following month to reassess your progress.
Step 3. Form a support group
A support group will help you make changes or achieve goals. But when you're trying to gain weight (especially after an illness), a support group can help you stay motivated and encourage your progress toward your goals.
Talk about your situation and goals with family and friends. Tell them what you're trying to do, why, and how they can help you stick to your plan
Tips
- Involve family or friends. If you have a support network, there will be people cheering you on.
- Keep track of your progress each day and open it when you're feeling down.
- Don't be disappointed if you don't manage to gain weight as quickly as you'd like. Gaining weight in a safe and healthy way is not by raising the number on the scale as fast as you can, but gradually reaching your desired weight.
