For some, being too thin or unable to gain weight is a legitimate problem. Sure, it may turn those of us trying to lower that scale's number green with envy, but gaining weight can be just as important (and difficult) as loosing it. In fact, in the past week I have had multiple people tell me they have had life-long issues with gaining weight. Some people need to gain weight after going through an illness or surgery, for others, it is just in the genes.
Just like weight loss plans, gaining weight can be done a few different ways- some are healthy and some are not. Sure, about 99% of people will gain weight if they eat three meals a day from McDonalds, but this is unhealthy no matter who you are or how it effects you. Eating a diet high unsaturated fats, trans fats, salts, and empty carbs is no good. Thank goodness, there are a few other ways to gain weight that are better for us and work faster too!
Quit Smoking
This is a double whammy in the health department. On average, people who quit smoking gain between five and ten pounds. A cigarette-free lifestyle will also increase energy, increase immunity, decrease illness, give a better complexion, massively reduce the risk of cancers, and increase one's lifespan. Yes, this can be an extremely difficult process, but it is one that comes with too many rewards to pass up.
Nicotine replacement therapy is one of the most common ways for smokers to take the leap. Researchers have found that NRT will help during the first six weeks of quitting, but does not help increase long-term results. If you are looking to use e-cigarettes, you may want to do some research before purchasing your starter kit. Researchers are finding that e-cigarettes are 10% less successful that quitting smoking cold turkey. When it comes to quitting, the old school method may still reign supreme.
If you have unsuccessfully tried to quit smoking in the past, there are a few great resources that I would recommend. First, this wikihow article may seem cheesy, but there are some great knowledge nuggets mixed in through out. Next up is cancer.org's internet database of smoking tips and related articles. Finally, this 25-step how-to created by Reader's Digest has some great tips and bits of knowledge as well.
Eat Plenty of Snacks
Snacking throughout the day is a great way to keep your body at a healthy weight level. To make sure you are doing your body proud, try to keep an even mix of simple sugars, fats, and proteins in each snack. If you are really trying to pack on the calories, drinking your snacks will be the best option out there. Protein shakes tend to have a higher amount of healthy carbs, protein, and fats than other energy drinks, juices, or meal replacement shakes. Try to snack between 2-3 times per day and have at least 1-2 of those snacks be a meal replacement shake.
Weight Train
Weight training can be great for gaining weight and loosing it. If you wish to gain weight, keeping a high calorie diet while weight training is best. Be sure to mix in some cardio with your weight training. Weight training is great, but it is not enough. Those trying to lose weight tend to schedule three days of cardio and two days of weight training in their weekly exercise repertoire. If weight gain is your goal, try flipping this on it's head. Weight training three days a week with cardio mixed in will help muscles bulk a bit faster.
Be sure to eat a post-workout snack high in protein, fats, and carbohydrates. A protein shake or energy bar would be the perfect post-workout snack! Weight training will increase your muscle size and your metabolic rate. Be sure to add in extra calories and fats to keep up with this higher metabolism.
Have a High Nutrient Diet
Eating a lot of unhealthy foods multiple times per day is one way to gain weight, but this will increase your risk of heart disease, diabetes, and a whole slew of other not-so-great issues. To gain weight and be healthy, eat a diet high in plant fats, lean proteins, and simple sugars. Plant fats such as those found in nuts, avocados, almonds, hummus, almond butter, and peanut butter are high in monounsaturated fats and nutrients. Eating plant based fats instead of animal based fats will give the same fat content, but does not pack in as much saturated fats. A diet high in saturated fats increases the Low Density Lipoprotien count and increases the risk of heart disease.
Try placing chopped nuts on a salad or creating a trail mix snack. You can also use almond butter, whole wheat bread and banana for a healthy, high carb sandwich. Eating multiples of mixed food like these will also take your body longer to break down and increase nutrient retention.
Dried fruits are also great if you are trying to pack on a few pounds. Dried fruit is about 1/4 the size as it's full bodied counterparts. This means that the same one cup of dried berries or bananas will give four times the sugars, carbs, vitamins, and nutrients. It is wise to get no-sugar-added dried fruit since the fruit alone already has such a high amount of sugars.
Don't Leave Out the Extras
If you are trying to gain weight, you are at a distinct condiment advantage. Adding on extras to your meal like ranch dressing, nuts, ketchup, olive oil, and mayonnaise can help in the weight department. Add at least one of these to every meal to increase the carb and fat density. Dressings of any kind can be used on salads, sandwiches, veggies, anything. Just be to opt out of the low-fat and fat-free options. These are rarely good for anyone and especially bad for those trying to gain weight.
Add full fat cheeses to salads, soups, and sandwiches for an extra dose of hearty. These will increase the carb and fat count of any meal.