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You are underweight? Welcome to the club! I will show you how to gain weight in a healthy way and what worked for me.
"Tell me, have you lost weight again??" or the classic: "You are just skin and bones. Eat something!" If you are underweight like me, you are not a fan of visiting relatives.
Because at the latest there you can listen to many wise wisdoms about body weight.
Even if many normal-weight or slightly overweight come with sayings: "Be glad that you are so thin", it is often not so great for sufferers.
It can be hurtful. Especially when sayings such as "You look so skinny. Are you sick?" follow.
Healthy gaining weight with "just eat something" slogans does not work. All it does is nerve properly. And it makes me roll my eyes over once again.
Even thin people can suffer from their figure!
At the latest when shopping they reach their nervous limits. Shirts, pants and Co are simply too big. Even size S does not fit.
But that’s over now. Because gaining weight in a healthy way is a long process but with a few tips and tricks it works quite well.
By the way, underweight can also often be a symptom of a disease. Get checked out by a doctor! This article is not aimed at people with eating disorders.
Tips on how to gain weight healthily
If you’re otherwise physically healthy, you can gain healthy long-term weight with a few simple nutrition tricks.
If you’ve already tried a lot, but it just won’t work, then you should check out the online course Weight-UP for healthy weight gain.
This is a course in which you learn to increase your weight slowly and healthily. You get recipes every day to help you gain weight and very comprehensive information about body weight. You learn to understand the connections and thus slowly increase the weight.
And if you don’t like the course, you can cancel the program for 30 days. So you have nothing to lose. Get smart about the Weight-UP online course for healthy weight gain here.
1. Keep a food diary
Write down for one week what you eat and how many calories you take in. So you know the starting point. Maybe you simply eat too few calories. even if you eat a lot, you can eat very low in carbohydrates.
If you eat a disproportionate amount of salad and vegetables, you won’t get the calories you need to gain weight in a healthy way.
Your goal for the coming weeks is to increase your calorie intake by 500 calories. And that daily.
You can only turn meals into substance if your digestion is in good shape. If you have complaints such as constipation, flatulence or diarrhea, you should take them seriously. Your body wants to tell you something.
Make a note in the food diary when you react to certain foods. Intolerances could be responsible for your inability to gain weight.
2. Do not overdo it
It sounds quite simple – eating a lot makes you fat. Ready.
But whether you want to gain or lose weight, if you’re constantly worrying about counting calories, you’re guaranteed to lose your appetite. It’s just as stressful when you force yourself to eat a lot of food.
The only thing it will do is make you feel nauseous, bloated and stuffed. Anything but good.
So say goodbye to the idea that you need to eat extra large amounts.
3. Gain weight healthily with many small portions
Many underweight people – yes, it was the same for me – find it hard to eat large portions. It makes me sick and makes me not want to eat at all.
That’s why it’s easier if you eat several small meals throughout the day. Five or six is ideal if you want to gain weight in a healthy way.
Often books by people who are also affected help. You understand that getting more on the scale is not easy. A paperback book that has very good reviews on Amazon is called "Anyone can gain weight successfully and quickly – How you too can increase your weight healthily and sustainably" by Charlotte Flaig.
4. Go for healthy foods
Gaining weight is easy – just eat lots of burgers and fries.
Yes, I could also hear this many times. Forget such advice. Because burgers and co are bad for our health. You will gain more weight from it, but there is no question of gaining weight in a healthy way.
If you only eat fatty and unhealthy foods, you will most likely get a lot of pimples. And that’s the least of it.
If you want to gain weight, your body needs carbohydrates that provide it with energy. But also vitamins, minerals and trace elements.
Also increase the amount of fat you eat. But don’t reach for unhealthy fats from burgers, baked goods and co. Healthy fats from fish, avocado, and vegetable oils are much better.
You should avoid fatty salami, sausage, liver sausage, etc. as much as possible. Much better are unprocessed animal foods like steak or Sunday roast.
5. Eat high calorie foods
Gain weight in a healthy way and eat high calories? How to do it? Very simple. When we think of high-calorie food, the first thing that comes to mind is cakes and sweets. But there are also a lot of healthy high-calorie foods.
Nuts of all kinds, legumes, avocados, dried fruits, sweet bananas, wholemeal bread and olives are just a few examples of this.
Avocados go very well in salads. Seasoned with salt and pepper you can put them on a bread. A medium avocado provides 500 calories from healthy unsaturated fatty acids.
Nuts are a good topping for salads or soups. But it’s also a tasty snack for work. You can also add it to smoothies. Per 100 grams you eat about 500 to 600 calories.
Tip: Get yourself a very powerful smoothie maker. I ordered it online. You can even crush ice with this smoothie maker.
In addition, you can increase your calorie intake with dairy products. How about potatoes and sour cream?? Vegetables with butter or a high-fat yogurt with fresh fruit? Or a tablespoon of peanut butter in your cereal?
Take a look at the book "Malnutrition and undernutrition: strategies and recipes". With this book it will be easier for you to put on weight right away.
6. Healthy weight with fatty fish
I haven’t eaten meat for 1.5 years now. You don’t have to. It does not go off me at all. If this is also the case for you, then you should eat fish at least 2x per week.
It is best to eat a fatty fish. Salmon, herring or mackerel contain a good portion of calories.
Add salad with high quality vegetable oil. And vegetables with butter.
Fish also contains plenty of omega 3 and omega 6 fatty acids. These are very healthy for our cells, immune system and many other things in the body.
7. Treat yourself to a snack
Yes, you can snack. Your colleague, who has been struggling to lose weight for many years, will not be happy. But you should still have snacks on hand.
Just make sure they don’t contain too much sugar. Too much household sugar is anything but healthy. It even makes us sick. Snacking can also be healthy.
How about a yogurt with lots of nuts, a tablespoon of peanut butter and fresh fruit?? Or a muesli bar?
8. Always have food with you
Always have something to eat with you. When you are out and about and your stomach is growling, you can do something about it right away.
Always stay wild.
Healthy snacks like nut bars, trail mix or dried fruit fit in any bag. They also do not spoil quickly. You can carry them around for a few days or weeks. So you always have something handy in case you get hungry on the go.
If you don’t have anything to eat with you, you simply override the feeling of hunger. It is not particularly difficult for you. But this is exactly what you should not do if you want to gain weight healthy.
Your body demands calories. If you ignore the feeling of hunger, it goes to the reserves. This will help you lose weight. In most cases, a fast metabolism is to blame, which quickly sets the body’s own fat burning process in motion.
9. Arrange food nicely
As they say? The eye eats with you. Arrange your meals nicely. Put your food on a pretty plate and use some herbs for garnishing. This gives you much more appetite.
If a dish looks unpleasant and unappetizing, we have little desire to eat it.
Curd cheese with fresh strawberries in a porcelain bowl and a mint leaf on the top. This makes eating much more fun than a bland curd cheese from a plastic cup.
Also take enough time to eat. When you are stressed, you automatically eat less. Stress hormones also slow down digestion and enzyme formation. Your food will be even more poorly utilized. This is not a healthy way to gain weight.
10. A varied diet gives you an appetite
A healthy and balanced diet is particularly important for our health. The right combination of fiber, healthy fats, proteins, minerals and vitamins is the be-all and end-all.
Mix, match foods and be creative in your cooking. Go for products and foods with as few additives as possible.
Seasonal vegetables and fruits provide you with important ingredients and you can create really great dishes with them.
By the way, bitter foods stimulate the appetite. Fresh herbs such as rosemary, thyme or basil are rich in bitter substances.
Chicory or arugula are perfect as an appetizer. If you prefer fruity food, you can also eat a grapefruit.
11. Create a diet plan
If you want to gain weight in a healthy way, you should create an individual diet plan for yourself. Your personal energy needs must increase by 500 calories a day. You should still keep your hands off fast food and sweets.
Eat plenty of carbohydrates. Fat, minerals, trace elements and vitamins are also important. Your menu should include fatty and oily foods on a daily basis. Avocados, salmon, bananas or nuts are especially good.
You can also gain weight healthily with potatoes, pasta, buckwheat, muesli bars and fatty fruit yoghurt.
Drink an apple or banana juice instead of water. But make sure that the juice is without artificial sugar. The best way to prepare fruit juice is to make it yourself.
12. Eating bitter makes you hungry
If you suffer from loss of appetite from time to time, you should try bitter foods. Bitters stimulate digestion and increase our appetite. By the way, this is also the reason why aperitif drinks are usually bitter.
You can find many bitter substances in chicory, radicchio, dandelion, arugula, rosemary, thyme, basil and grapefruit.
13. Training – building muscles
Sport not only helps you to lose weight, but also to gain weight. Exercise stimulates your appetite and builds muscle mass.
The muscle mass will help your body deal with the increasing weight better and your figure will stay in shape.
If you eat a small meal after exercise, you balance the calorie consumption and can gain weight in a healthy way.
Regular exercise also helps you relieve stress and boost your digestion.
4 things to avoid if you want to gain healthy weight
Now that you know what to eat and how to eat it, here are a few more things to consider. If you want to gain weight healthily, then you should read this carefully.
1. Light products and sugar
Supermarket shelves are full of them. But please leave the fingers of light products. No matter if you want to gain or lose weight.
Light products are low in fat. But to make them taste good, you add lots of sugar and artificial flavors. This is anything but healthy for our body. Go for the regular variety!
Sugar is just as unhealthy. Granulated sugar is unhealthy. No matter whether you want to gain or lose weight. Tasty alternatives are honey or agave syrup.
2. Too much stress
Too much stress has a negative effect on your health. Everyone reacts differently.
While some people constantly nibble due to stress, eat calorie-rich food and thus gain weight quickly, it’s the other way around for you. You have no appetite. People who tend to be underweight often feel this way.
The stress hormones throttle the digestion. What you eat will be more poorly utilized.
3. Too low calorie food
Yes, cucumbers, watermelons, strawberries and the like are mega tasty. But they also contain hardly any calories. So for those who want to gain weight in a healthy way, here’s a tip: Pimp your food with high-calorie food. Nuts, avocado and vegetable oils are good examples.
If you feel like a salad, you can enhance it with avocados and a salmon fillet. Add a piece of wholemeal bread and you have more calories on your plate.
4. Eat from small plates
Studies have shown that small plates lead us to eat less. The same goes for red dishes. So say goodbye to small or/and red plates.
They trick our brain into thinking we are already full. This is how we consume fewer calories.
When you are considered underweight
Slightly underweight is no problem. It can simply be a matter of predisposition. If you provide your body with all the essential nutrients, then you don’t have to worry about it.
But there are sufferers who don’t feel very comfortable in their skin when they are too thin.
Too little weight can make you catch infections faster.
I usually have the problem that I gain a little weight and then as soon as I’m sick, I lose the kilos again and the Body Mass Index (BMI) rattles downwards.
According to the definition of the World Health Organization (WHO), people are underweight if their BMI is below 18.5.
Women are affected more often than men.
But how can that be at all? Gaining weight is so easy! Or? No, it is not. At least not for everyone.
There are many reasons why underweight can occur. Sometimes it happens much faster than you would like.
Get checked out by a doctor and make sure the underweight isn’t due to a medical condition.
If your underweight is harmless, you can gain weight successfully and healthily with our tips.
Others have a hard time losing weight, you have a hard time gaining it. After all, gaining weight in a healthy way is anything but easy. It is a long process. But with the right diet and our tips, you can make it so that the scale soon shows a few kilos more. Just have some patience and keep at it!