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It may be easier to eat six or more smaller, balanced meals rather than eating three large meals, especially if you’re not used to eating much at one time.
Protein powders and nutritional supplements such as Ensure can be added for in-between meal snacks. You can also make your own delicious protein shakes at home with a blender using milk, yogurt, frozen fruit, etc.
Exchange the skim milk and fat-free yogurt for regular since you don’t want to lose weight. Most protein powders are not very tasty unless mixed with other ingredients.
Exercise is an important part of healthy weight gain. Strength training is especially important and will build muscles. This can be done at home or in a gym. Cardio exercises are healthy and should be a part of your routine, but they burn maximum calories and may cause you to lose weight if you don’t eat consume plenty of calories. Limit your cardio workout to 30 minutes. Consider activities such as: power walking, jogging, biking, swimming laps, jumping rope, dancing, skating, etc. Yoga and Pilates are excellent additions to your workout as well. Here are some exercises you can do at home to help target certain areas:
Some suggestions to help you gain weight:
- Add healthy calories to your menu. Start breakfast with a slice of whole-wheat toast and peanut butter.
- Trail mixes, nuts, dried fruits, and protein bars are healthy high-caloric snacks.
- Drink healthy beverages such as milk and fruit juice. Avoid sweet drinks that add no nutritional value.
- Choose the healthy option every time. Avoid fried foods. Eat larger portions of healthier foods such as baked potatoes, chicken, fish, etc.
- Follow the food pyramid guidelines and make sure that you include all the major food groups in your diet.
- Consume heart-healthy oils by eating olive, walnut, or canola oil in your homemade salad dressings. Add cheese and nuts to salads for additional healthy calories.
Good luck!
