You’re probably used to seeing weight loss advice everywhere, and while obesity is still a global epidemic, there are also millions of people around the world who suffer from being underweight. Many factors may cause someone to become underweight, such as eating disorders, an uncontrolled overactive thyroid, and cancer.

Being underweight is defined as having a body mass index (BMI) of less than 18.5. However, this should be taken with a pinch of salt. The BMI scale is a very imperfect metric for health – it only considers your height and weight, so you could still be perfectly healthy even if your BMI says otherwise. If you really are underweight, it can potentially lead to a number of associated health risks, including a weakened immune system, and fertility issues. 

There are other reasons for wanting to gain weight too, besides your immediate health concerns. Maybe you just prefer the way you look with a little extra meat on your bones. Or you could be struggling to gain muscle mass, even after regularly working out at the gym. Depending on your metabolism, gaining healthy weight can often seem like a difficult task. You may find yourself eating loads of food, only to remain the same weight you started at. Whatever the reason for your weight gain goals, the core principles remain the same. 

Not sure where to start? Well, check out the following article, which outlines some top tips for helping you put on weight in a safe, healthy, and speedy manner.

Maintaining a Regular Diet with a Calorie Surplus

As we were all taught in school, a balanced diet is a key component to a healthy life. This is still the case for weight gain – you might think the solution is just to pig out on pizza and ice cream, but this can just lead to more health problems. You would likely gain weight in the form of belly fat, rather than healthy fat and muscle growth. Therefore, it’s important to pack your diet full of nutritious food (which is also rich in calories) and protein. 

Essentially, you need to consume a certain number of calories per day to keep yourself going – this is called a maintenance calorie requirement. You can find out exactly how much you need using an online calorie calculator. This depends on several factors, including age and exercise level. Then, you simply need to exceed this maintenance level by a few hundred calories, and the surplus energy will be converted into body mass. You can consume as many as 700-1000 extra calories per day for an accelerated weight gain schedule, but don’t feel the need to push yourself unnecessarily. 

One of the things many underweight people struggle with is physically eating more food than they’re used to. There are a few things you can do to help squeeze in those extra calories:

  • Rather than increasing your portion size, you could incorporate another meal or a regular snack into your day. 
  • Eat your protein first. If you have a full plate and think you’ll struggle to finish it, leave the veggies until last.
  • Drink water after meals rather than before. Water can fill up your stomach, and make it feel more difficult to eat.
  • Make good use of sauces, spices, and condiments. It might not feel like you’re eating much more but making your food as tasty as possible is a great way to ensure you eat it all!

Eat Plenty of Protein

Protein is the most important nutrient for weight gain. As mentioned earlier, you need to make sure you’re consuming the right foods to reach your calorie surplus. Protein is a vital ingredient for muscle growth and tissue repair, and when combined with regular exercise can lead to healthy and controlled weight gain. A common value for required protein is 1.6 grams per kg of body weight. Research shows that consuming excess protein as your surplus (rather than fatty foods) means the additional calories are turned into useful muscle, not fat. 

High protein foods such as meat, fish, eggs, nuts, and legumes should be incorporated into your diet where possible. If you’re still failing to meet your requirements, you can also try using nutritional supplements like whey protein, which are discussed later.

Replace Your Usual Foods with Energy-Dense Alternatives

Making small changes to your regular diet can have a significant effect on the calories you consume, and hence, your rate of weight gain. Here are just a few replacements you could make to promote healthy weight gain:

  • Introducing seeded, wholegrain bread into your diet is a great way to add additional calories, as well as providing healthy fats and dietary fiber. Try it with peanut butter for an extra calorie boost!
  • Add nuts, fruit, and yogurt to your breakfast. Whether you like a nice bowl of cereal or a stack of pancakes for breakfast, try topping it with these nutritional, high-energy goodies.
  • Switch from your regular drinks to whole milk or fruit juice. Whole milk (or vegan alternatives, like nut milk) is full of protein and vitamin D. 100% fruit juice is also a great alternative to unhealthy fizzy drinks but remember to check the label so you know what you’re drinking. 
  • Try a cheesy omelet or eggs on toast – eggs are a fantastic source of protein.

Incorporate Healthy Supplements into Your Diet

Nutritional supplements, like protein powder, are a great way to ensure you’re getting all the nutrients and protein that you require, especially if you’re struggling to get everything you need from food alone. They’re super convenient, as they can be consumed on the go (in the form of a shake) and negate the need to cook a full meal. Whey protein is just one such supplement – made from the liquid part of milk, which separates during the production of cheese, the resultant powder is a complete protein, containing all the amino acids your body needs. There are also plenty of vegan alternatives, with natural flavorings added so you can really enjoy your extra protein intake.

Ingredient Optimized produces a range of protein supplements with enhanced absorption levels, including whey protein products. Their powders are backed by FDA approval and over five years of research and development, resulting in a safe, organic, and great-tasting product. They can be used in foods, supplements, and beverages for an extra daily protein boost.

Exercise!

Exercise is imperative for putting on healthy weight. If you want to gain muscle, it’s crucial to do regular exercise, including lifting some weight. If you’re completely new to training or working out don’t worry. There is an abundance of great online resources to help you get started. You could even hire a qualified personal trainer who will tell you exactly what to do for the best results. Finally, it’s important to get quality sleep, which will promote recovery and muscle development.

If you’re struggling to gain weight, this should help you get started. The key is to remain consistent with a nutritious, high-calorie diet, coupled with regular exercise. Remember to do your own research too – these tips won’t necessarily work for everyone, but no matter what your condition or metabolism, you can find loads of advice online to help to reach your body weight goals.