Content

• Steps
• Tips

The good news is that it is easier to gain weight than it is to lose it. Here are some tips to help you gain weight.

Steps

1. 1 See your doctor before starting a new diet / exercise routine. Talk to your doctor about your new diet and any health concerns. Consider visiting a dietitian.
2. 2 To gain weight, chances are you don't just want to increase your body fat. You also want to strengthen your muscles and heart. If that's what you're aiming for, do strength training, walk or jog, climb stairs, swim, or do your favorite sport. Exercise at least four times a week for 20 minutes (increase your exercise time gradually if you are a couch potato).
3. 3 Pay attention to the food pyramid. Create a balanced diet including foods from each category.
4. 4 If you are new to nutritionists, read the ingredients listed on the packaging. Get in the habit of reading the ingredients of every food you buy. Pay attention to weight, calories, fat, protein, fiber, and vitamins. A healthy diet consists of carbohydrates, proteins, fats and vitamins, as well as a reasonable amount of fiber.
5. 5 High-calorie foods include meats, dairy products, eggs, nuts, and "unhealthy" snacks. You can eat them to gain weight, but don't overdo it, especially fast foods that are high in calories but low in nutrients.
6. 6 There is a difference between "good fats" and "bad fats". According to modern research, unsaturated fats are good for the body, and saturated fats are bad, and "trans fats" or hydrogenated fats are very bad for our body! Different types of fats have different effects on cholesterol production, which is very important for arterial and heart health. Examples of good fats include avocados, natural oils found in certain types of fish (such as salmon and tuna), and flaxseed and olive oils. Try to avoid or minimize the fats found in foods like coconut cream and butter.
7. 7 Don't forget to eat fruits and vegetables. Although most vegetables and fruits are low in calories, they contain many nutrients that the body needs, such as fiber, vitamins, and minerals.

Tips

• Don't overeat. You will feel lethargic. Eat portions large enough to feel comfortable (maybe a little more), and nothing more.
• Stick to your goal, and cut calories when you reach your goal.
• Don't try to gain weight too quickly. Your muscles will grow and your body will eventually store extra calories as fat, but this will take time. Do not hurry.