Content

• Steps
• Advice
• Warning

Whether you have lost weight or are small, sometimes you come to the decision that you want to gain weight.The most effective way to gain weight is to naturally increase the number of calories in the menu, as well as change your eating habits. Also, if you can't find the cause of your weight loss, you should see your doctor because the weight loss could be due to a number of diseases or related to cancer treatment with chemotherapy.

Steps

Method 1 of 3: Increase Calories

1. 

   Add protein to increase muscle mass. If your goal is to gain muscle, you need to regularly eat protein rich foods. Post-workout protein is extremely good. Lean meats (such as chicken, pork, and fish), eggs, beans, and lentils are good sources of protein, and you can eat yogurt and nuts.
   • Milk chocolate is also an effective protein supplement, but keep in mind that they contain a lot of sugar so eating a lot is not good.
   • You should try a protein supplement before bed. Drink some milk, eat yogurt to fuel the night. This can help you recover if you exercise regularly.
   • Mix protein powder with yogurt, oatmeal and other foods for a protein and calorie boost.

2. 

   
   
   Add calorie-rich foods to your meals. Try adding full-fat cheese to your meal's top priority. Mix peanut butter and honey with oatmeal. These foods are very high in calories, helping you to increase your overall calorie intake.
   • Another high-calorie food is dried fruit, especially apricots, figs, and raisins.
   • Eat complex carbohydrate foods like brown rice, wheat, barley, whole grains, and quinoa. Avoid simple carbohydrates like flour, sugar, and white rice.

3. 

   
   
   Use powdered milk. Instant milk powder is an easy way to complement dishes, from casseroles to soups. Just add the powdered milk while it's cooking. Wait for the milk to melt and serve.
   • Powdered milk helps to make the dish smoother, but 1 or 2 tablespoons does not make a significant difference.

4. 

   Eat healthy oils and fats. Healthy oils like olive oil, avocado oil, seed oil (which contains healthy fats) are rich in nutrients and high in calories. Adding a bit of oil to a salad or decorating your dish with a few slices of butter is the easiest way to increase calories.
   • For example, if you like mashed potatoes, you can add a little extra olive oil to make the dish richer. For an afternoon snack, you can replace it with almond oil or peanut oil.
   • Sunflower seeds and pumpkin seeds are rich in calories, and also contain "good" fats that increase the level of good cholesterol.
   • Limit your intake of coconut oil. Although coconut oil boosts "good" cholesterol levels, it contains up to 90% saturated fat, and consuming too much of it can be detrimental to health. Other oils such as olive oil and soybean oil offer more health benefits.

5. 

   
   
   Add dessert. Even though you want to include nutritious foods, you can still have an after-meal dessert to help increase your calorie intake. Eat brownie after dinner if you crave chocolate. Just make sure your sugar intake is not too large. advertisement

Method 2 of 3: Changing Habits

1. 

   Diet. Make sure you eat 3 meals a day. Increase portion sizes at each meal to help increase calorie intake. Maybe you often skip breakfast and only eat 2 main meals, you need to make sure to eat 3 meals a day to gain weight.
   • If you cannot eat large meals because it upsets your stomach, you can divide it into several small meals throughout the day. Don't skip meals.

2. 

   Eat often. Eating several times a day can provide a stable amount of calories for the body. Try eating every 4 hours, you can have a meal or a snack. If you are not ready for a meal, try a snack that contains protein and 3 different foods. Try to break into 4-6 small meals a day instead of eating snacks in between meals.
   • For example, try a piece of whole-grain bread with banana and peanut butter or celery with a cheese appetizer.

3. 

   Stock up on high-calorie snacks. Have snacks ready to eat when needed. If you have snacks on hand, you can eat them as soon as you need them.
   • For example, you can mix dried fruit, nut chocolate (dark chocolate is best), rolled oats, and nut butter. Mix well and divide the serving size for each meal, then wrap it with specialized wrapping paper.
   • For quick snacks, you can try a mix of dried fruits and nuts as they are very high in calories.

4. 

   Try calories. Sometimes eating all day makes you full, but not absorbing enough calories to gain weight. So you can absorb calories in liquid form and not be afraid to feel full.
   • You should not drink carbonated soft drinks as it does not provide many nutrients. Instead, drink smoothies and fruit juices, both of which contain calories and nutrients.

5. 

   Do not drink before eating. Drinking water or any other drink before you eat makes you feel full. Leave room for calories to be absorbed.
   • Instead of drinking water before eating, try drinking a calorie-rich beverage while eating, such as a fruit juice or a smoothie.

6. 

   Skip foods that don't contain calories. French fries and crackers seem to be a quick way to gain weight, but remember you want to gain weight in a healthy way. Eating foods with no calories is unhealthy. You should only eat foods rich in nutrients such as vegetables, fruits, and meat to increase your calories. Avoid carbonated drinks and foods high in sugar.
   • The reason you want to skip these calories is because it does not help you build muscle or bone, contributing to weight gain.

7. 

   Exercise and lift weights. Lifting weights helps the body build muscle, the best way to gain weight. Start slowly if you have never practiced it before. Then gradually increase the difficulty during practice.
   • In addition, exercise increases your appetite, making you want to eat more.
   • The basic exercise for beginners is the bicep curls (front arm exercise). Hold the dumbbells in both hands, palms facing up. Bend elbows to lift the dumbbells in front of you. Raise your arms and shoulders at the same time, then slowly lower the dumbbells. Repeat 6-8 times. Relax then continue to practice.
   • Try swimming, cycling, and push-ups.
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Method 3 of 3: Find out the Cause

1. 

   Determine why you are losing weight. If you are trying to regain the weight you have lost, you should first determine the reason you have lost it. You should see your doctor because unexplained weight loss could be a symptom of a number of conditions such as overactive thyroid or diabetes.

2. 

   Treatment of the main disease. If your illness causes you to lose weight, you need to treat it to help you gain weight again. Talk to your doctor about what treatments are right for your medical condition, and what might help you gain weight most effectively.
   • For example, people who are undergoing cancer treatment should only eat soft foods. Because adding water to soften foods makes it difficult to absorb enough calories. Your doctor can give specific advice, such as adding cheese to a dish or using liquid milk to soften foods. You can also refer to the article "Weight gain during chemotherapy" on wikiHow.

3. 

   Eat the foods you want when you are sick. If you don't feel like eating when you're sick, it is best to choose foods that make you feel comfortable. At least you should still get enough calories to maintain your body. It's important to try to combine fruits and vegetables as much as possible, but if you don't want to eat it, go ahead and choose what you like.
   • Bland foods like mashed potatoes, macaroni, and cheese are good options because they contain calories but don't upset your stomach when you're sick.

4. 

   Focus on eating nutrient-rich foods when you feel better. When you are sick you only eat what you want. This is normal when you are sick, but once your body gets better, you need to make sure you get enough vitamins and minerals.
   • Make sure to eat a balanced meal of protein, whole grains, vegetables, and fruits. Fish is a protein-rich food that also contains many nutrients. Don't forget to eat bright colored vegetables, green leaves and drink milk with meals.
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Advice

• Make sure to drink plenty of water during exercise.
• If you have a choice, always choose whole grain five ingredients. White and "enriched" grain products are very low in nutrients.

Warning

• Always consult with your doctor before starting the necessary increase process because you are not sure if you are underweight as you might think.