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You Asked: How Do I Gain Weight

You're asking and I'm answering...

Dear Fit,
Hello! I am in desperate need for your help... I am 21 years old, 5'5" and
weigh 105 lbs. I'm not incredibly happy with my size at all. Don't think I
want to go all Nicole Richie... I actually want the complete opposite. I'm
trying to GAIN weight. I was wondering... what types of food should I be
eating to help me add pounds? Please help... I'm desperate for curves!
-Not Nicole

With all the talk in the news about obesity, it is easy to forget that some people actually want to gain some weight. Just like with losing weight, when you want to gain weight you want to do it gradually and not shock your system. 3500 additional calories eaten over a week equals one pound gained. You want to increase your caloric load with healthy foods, not cake and ice cream. Increase healthy fat intake with foods high in omega-3 fatty acids like salmon and nuts. Plus look for lean proteins like fish and poultry. It might be easier to eat 5 - 6 small and balanced meals than 3 large meals a day. Drink juice or milk with meals instead of sugary sodas because of their nutritional value.

Don't forget strength training to build muscle mass.

Good luck!


Join The Conversation
syed2011 syed2011 6 years
I think this type of problem mostly seen in Teenagers. how many of you agree with me..
megsters megsters 8 years
I too, struggle with gaining healthy weight, at 22, I am 5'2 and 93 lbs! Peanut butter by the spoonfuls is a good and tasty calorie increaser :)
i-am-awesomeness i-am-awesomeness 9 years
This is a great article! I really find it discouraging when all fitness websites talk about is losing weight-- some people want to gain weight and it's not as easy as you think! Kudos and good luck to not nicole! I will try to take this advice myself.
maryjosie maryjosie 9 years
I can totally relate. I use to be stick skinny in my HS years. How I wish those years were back!
Linda-McP Linda-McP 9 years
I've struggled with gaining weight almost all of my adult life. What works for me is eating smaller meals at more frequent intervals, concentrating on lean meats and lots of fish, especially salmon, and plenty of fresh fruits and vegetables (and some ice cream or gelato as a treat!) On occasion, if my weight really drops, I'll supplement my diet with Boost or Ensure, but since most of these supplements are so loaded with sugar, I use them sparingly. Pilates and strength training as well as weight bearing exercises are important since those of us who are underweight are at real risk for osteoporosis. Good luck, Not Nicole!
mwmsjuly19 mwmsjuly19 9 years
I've only had this issue only once in my life, after a serious virus. I felt so weak being underweight. Good luck, Not Nicole!
lintacious lintacious 9 years
I would suggest to definitely build muscle; try pilates if weight machines intimidate you (they do me sometimes!). Keep up cardio but be sure to eat before and after; don't be afraid of carbs! I was 5'5 1/2" and weighed 117lbs for the longest time. then i started running a lot and dropped to 110, which freaked me out. then i got on the pill (for cramps) and my body filled out, which caused a healthy weight gain.
Chaoticfury Chaoticfury 9 years
Good luck in your endeavor!!!
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