Why You May Need to Gain Weight (and How to Do It)

Having a fast metabolism may be a reason why certain people are slim but it’s important to remember that leanness doesn’t always mean healthfulness.

Regardless of your weight, unintentional or excessive weight loss can hinder good health, and being underweight is a serious health condition on its own.

We need some so-called meat on our bones – namely muscle and fat – to serve as storage lockers for nutrients that we can tap into when we feel depleted. There are times, especially as we get older, when we need to call in extra nutrient reserves.

If we don’t have enough to tap into, we can become frail, malnourished and at increased risk for infection.

Struggling to Gain Weight? Try These Tips

If you’ve found yourself having lost weight without even trying, or struggling to gain weight, the first step is to talk with a medical professional to rule out a serious health condition. If you can’t seem to move the scale up, here are a few tips on how to gain weight:

• Eat More Often. Eating five or six small meals instead of three large ones may help you get more calories and nutrients into your system. Eat or drink something substantial (a cup of coffee isn’t enough) within an hour or two of waking up to get your metabolism going. Follow that with breakfast. A few hours later have lunch, followed by a mid-afternoon snack. Eat dinner in the evening, and later have a before-bedtime snack before turning in for the night. Adjust the meals and timing based on your wake/sleep schedule.
   
• Set a Reminder. If you tend to forget to eat, set reminders for yourself throughout the day. Many smartphones allow you to set multiple alarms throughout the day, or simply use a kitchen timer. At the end of one meal, set the time for two hours to remind you when it’s time to eat again.
   
• Rethink Your Drink. Staying hydrated is very important, but you can squeeze a lot more nutrients into your system with nutrient-rich beverages that can also help you gain weight, such as whole milk and protein drinks fortified with vitamins and minerals.
   
• Crank Up the Calories. To gain weight, find ways to add more calories to your favorite recipes by using whole milk instead of water when making oatmeal, adding cottage or ricotta cheese to pasta sauce to make it creamier and to increase protein, or adding a tablespoon of nut butter to a smoothie recipe.
   
• Say Yes to Fats. Healthy fats such as nuts/nut butters, salmon and avocados add calories and nutrients to your meals. Top salads with olives, sunflower seeds and oil-based dressings.
   

• Pay Attention to Protein. You need to get protein every day. Choose protein-rich foods at each meal and snack. Protein supports muscle health, helps repair the body after injury or infection, and helps support a strong immune system.
   

• Lift Weights. Even for gaining weight, you need to exercise for good health. Work on building muscle through strength training. Before starting any kind of exercise routine it’s best to talk with your doctor first. There are many free exercise activities available online, but a certified strength coach can help you build muscle gradually, safely and effectively.

Keeping your body at a healthy weight, whether it’s to gain or maintain weight, is the goal. A healthy weight with the right nutrition can help you stay on track, reduce risk for injuries and help the body speed recovery from illness.

Talk with a dietitian for any questions or concerns and to determine the nutrition options that are best for you.