Guide to healthy weight gain
For weight gain, you need to consume more calories every day than you burn with physical activity. This is a simple rule - but it can be surprisingly difficult to implement, especially if you have a long established habit of burning more (or around the same number) of calories that you take in.
Another way to gain weight is to increase the size of your muscles. As fat weighs less than muscles, you can undergo healthy weight gain by concentrating on muscle building exercise.
A good starting point is to use an online calorie calculator. This will give you a good estimate of how many calories are in each item of food that you eat. Most calorie calculators also give you an estimate of how many calories you tend to burn off on a daily basis, based on your daily activities and amount of exercise.
As a basic rule for weight gain, you'll either need to eat more food or you'll need to eat more calorie rich food. However, don't make the mistake of turning to energy dense junk food - there are plenty of nutrient rich foods that offer a high level of calories. For example: nuts, seeds, fruit and whole grains. A peanut butter sandwich on whole grain bread is a good daily addition for anyone interested in weight gain.
If you're not used to eating a lot of food at one time, aim to eat little bits of food and smaller meals more frequently. Then gradually increase your portion sizes until you are reaching your daily calorie goal.
Resistance exercises like weight training can also help with weight gain. However you must ensure that your calorie intake is high enough to sustain regular exercise without losing weight. Resistance training can be done at a health club, gym, or at home with the proper equipment and the right technique.