It may seem odd that Im writing a column on how to gain weight when so many people are trying to do the opposite.
But for some individuals, trying to gain extra pounds and keep them on can be a real challenge.
Reasons for wanting to gain weight include building muscle, feeling healthier and looking better. Some people lose their appetite or experience a change in metabolism due to stress, illness or depression.
Body mass index (BMI) is one gauge to know if youre underweight. Your weigh is considered normal, or healthy, if your BMI is between 18.5 and 24.9. Anything under 18.5 is considered underweight.
BMI is calculated by dividing a persons weight (in kilograms) by his height (in metres squared). You can also use an online BMI calculator to determine your number.
Just as there are health problems associated with carrying too much weight, being underweight has its own risks. Those who are underweight may have weaker immune systems and get sicker more often during cold and flu season. Being underweight can also increase the risk of osteoporosis, fertility problems and nutrient deficiencies.
Not everyone who wants to gain weight is underweight. Many males who strength train want a food plan to increase muscle weight. Others want to gain weight to feel more energetic. And some people simply want to overcome looking what they feel is too skinny.
Theoretically, you need to eat an extra 500 calories a day in order to gain one pound a week. Some people, however, have difficulty gaining weight and need to consume more.
To gain weight healthfully, choose foods that are calorie and nutrient-dense rather than opting for high-calorie foods packed with sugar and saturated (animal) fat.
If your goal is to put on a few pounds, use the following tips to gain weight gradually while adding nutritious foods to your daily diet.
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How to safely and healthfully gain weight
