What are some healthy ways to gain weight?
Topic: What are some healthy ways to gain weight?
June 25, 2019 / By Brandy Question:
I'm currently very unhappy with myself, and I want to better myself before it's to late. I'm 16 and 5'4 about 99 lbs. I need to put on weight and add muscle mass to my legs.
What are some things I could eat/exercises to do so I'll gain weight?
Best Answers: What are some healthy ways to gain weight?
Aleesha | 2 days ago
follow these guidelines to gain healthy weight
- Eat nutritious foods that are high in calories. Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.
- Increase the caloric value of your meals. Add powdered milk to casseroles for added calories, add avocados and olives to sandwiches, add wheat germ to your cereal, add chopped meat to your pasta sauce, and so on.
- Avoid skipping meals. Knowing how to gain weight involves consistent eating. Eat three meals a day and at least two snacks.
- Increase your normal portion size. Take a second scoop of pasta, or add two bananas to your oatmeal.
- Choose higher-calorie foods when given a choice. For example, corn is higher in calories than green beans.
- Relax - excessive fidgeting and restlessness can burn up a lot of calories.
-Add weight lifting to your exercise program. It helps build muscle mass.
- Balance your caloric intake with the number of calories you're burning. You need to be taking in more than you use up, and you may need to ease up a little on your exercise program.
👍 172 | 👎 2
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Originally Answered: how to gain weight in a healthy ways?
I understand you want to gain weight, but don't gain 'fat' weight. You need to gain muscle weight. Otherwise sudden weight gain will cause health problems. I recommend high protein and high fiber diet. Eat two eggs and fruit (one apple or something like that) for breakfast. For lunch and dinner, eat whole grain, sweet potatoes and other root vegetables, and lean meat. Skinny people tend to have coldness in the body, and root vegetables keep your body warm, according to Eastern medicine. Warm milk at night is good if it does not irritate your stomach. Snack frequently with nuts, and fruits. Avoid high sugar or high sodium food.
Weight gain may put high burden on your heart. Watch your blood sugar levels. Do lots of toning exercise. Instead of treadmills, try exercise bikes or ellipticals. Crunches, push-ups, squats, and pilates stretching are all good.
Essentially gaining weight takes very similar methods as losing weight. You are young and skinny so it's a good place to start building a healthy body. Good luck.
To gain it in a healthy manner? Well, 3500 calories is equal to one pound in body weight. you should NOT eat a very large amount of calories in one day. You should eat things with omega-3 fatty acids (peanut butter, almonds, and nuts are a few good examples). If you want to gain 2 pounds a week, add 7000 calories to your diet throughout the week, which is an extra 1000 calories to what you should have a day. You can easy calculate that on a website. Google some foods that you can eat if you want a list, and you can google how much you should eat a day, too. Hope this helped!!!
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Hey I can totally understand your frustration and being unhappy with your body. When I was in high school (about um... ten years ago) I was so super skinny. People kept telling me that I was anorexic and that I was too thin- even my own mom! I couldn't wear the styles of clothes that other girls could because I had NO shape... well I did if you consider a stick a shape :)
It is very frustrating when you have been given a high metabolism... I tried eating peanut butter sandwiches every night w/ a glass of milk before bed (it didn't work) I tried eating more... it didn't work... honestly the only thing that worked for me was time. But I will try to encourage you on some ways that could help you.
First let me tell you what my dad told me to encourage me at that time in my life. He told me "you know all those curvy girls you wish you looked like?" he said "those girls, ten years from now- will probably be fat and you will be just right b/c over time you will gain slowly... you don't want to gain too much now- because as you age- you will gain weight and you don't want to over do it" I laugh now because he was so right!
Unfortunately (now I wish I could lose weight!) I have gained weight- but I am still relatively small. I'm 5'4" like you only I weigh 125 lbs. I say this to encourage you... over time and as you get older you will gain weight- my advice (looking back) is to not rush it. I wish I were about 15 pounds slimmer b/c I have a small bone structure...I know it's uncomfortable and awkward now... but in reality it is a blessing! Most girls who struggle with being overweight early in life, go on to struggle the rest of their lives and you don't want that burden. For those of us who have struggled with being underweight at a young age.. in the end it will even out- I promise- I am proof!
My advice would be to exercise. You may think this is backward, "isn't exercising for losing weight?" but it isn't always. You want to gain muscle, not fat. Eating sweets and junk food is NOT the way you want to go about gaining weight. You need muscle mass as you said- so on that note- twice a week do a weightlifting session. Squats, push-ups, lunges, jumping rope, a stair-stepper... things that will promote muscle. Running is also a GREAT exercise because it is cardiovascular and it is also great for your legs- just invest in some GOOD running shoes or you will be more likely to get shin-splints and get tired more easily. It may take some time, but in the end you will be so much more healthy. Also it will promote healthier weight in the future- as muscle mass burns more calories than fat does. The more muscle you have- the more fat you burn. Eat a lot of veggies and protein and whole-grains. It's like boot-camp for example... you have guys going in there overweight and some underweight. At the end of boot-camp- the guys who were overweight- lost weight and the guys who were underweight- gained weight. The over weight guys lost fat, and the underweight guys gained muscle. This is your goal :)
Good luck sweetie and hold your head up! You are beautiful no matter what you look like- I'm not just saying that either... I know how hard it is when you feel like you can't change something about yourself... I can totally relate! If you have any other questions or just want to talk you can always email me- it's public on here.
👍 69 | 👎 -6
I would caution against eating cookies, cakes, or Big Macs to gain weight. Foods that are high in trans fat increase your risk of diseases even if you are underweight. Plus, the only thing you are gaining is fat, not muscle.
To gain muscle through food:
1) Start by adding more protein to your diet. Salmon, chicken, etc.
2) Eat more grains. Whole wheat bread, pasta, etc.
3) Look for starchy vegetables (Potatoes, corn, carrots, etc) and dense fruit (bananas, pears, apples, pineapples)
To gain muscle through exercise:
1) Weight training. To keep from turning those extra calories into fat, you need weight training. It will add muscle, and increase your metabolism.
👍 68 | 👎 -10
Well, I have a friend that was almost considered anorexic because of the BF% and they did some of the following-- Ate healthy meals (healthy meals makes for building muscle) , I would do lunges, wall sits in a 90 degree angle, push-ups for arms. Lift weights also for arms (after wards, you can get some Protein Poweder and put in drinks; this helps for muscle). As for the meals, make it consist of protein, vegetables, fruits, and whole grains. (these are most common for weight management, gaining weight, and losing weight.)
REMEMBER TO BE PATIENT...YOU WILL GAIN WEIGHT SLOWLY. *hope this helps :)*
👍 67 | 👎 -14
Originally Answered: What are some healthy ways to gain weight?
One of the biggest mistakes when building muscle is imitating Bodybuilders. Most of these guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle in a good way.
The average person needs a different approach. One that builds muscle in a short time and prevents physical & mental overtraining from doing too much, too soon. Here's one way to build muscle and gain weight:
1. Get Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Start with an empty bar. Learn correct technique. Add weight each workout to keep pushing your body out of comfort zone. You can also do calisthenics : Push-ups, Pull-ups, Reverse Crunches, etc. Switch to harder versions or add weight when they become easy.
2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your head lifts. It's Safe, Efficient, Functional and versatile.
3. Train Your Legs.
Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 1.5times your body-weight. That's a free weight Squat with hips coming lower than knees.
4. Get Recovery.
Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump straight into their routines. As a beginner you must have more recovery. Make sure you rest, sleep, drink enough water and eat in a proper way. "Eat like a horse. Sleep like a baby. Grow like a weed".
5. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've constructed show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Consume whole foods 90% of the time.
Proteins: poultry, fish, whey, milk,
Carbs.: Brown rice, quinoa,
Veggies: broccoli, carrot,
Fruits: orange, apple, pineapple,
Fats : fish oil, real butter, nuts, flax seeds,
6. Eat More.
You need food for energy and for muscle development & recovery. Eat Breakfasts. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals/day . Gives your muscles a steady intake of protein, quickens muscle repair & recovery.
7. Gain more Weight.
You'll never look fit weighing 140lbs at 6". No matter how much training you do. Here's the most substantial part. Eat Calorie Dense Foods. Get Stronger. Drink Whole Milk.
8. Consume Protein.
Proteins have the highest thermic effect. You need 1g protein for each pound of body-weight daily to build & maintain muscle. That's 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with in your meal.
To observe an article about a program that helped me and many others gain muscles and weight click the following link: