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  • Intern: Odelya Niknam

How To Gain Weight In A Healthy Way

This is a guest post by our Summer Intern, Odelya Niknam

Hi friends!

Today’s post will be dedicated to anyone trying to gain weight. Yes, you read that correctly!

Although most of the media is focused on weight loss, gaining weight can be just as hard as losing weight. A fast metabolism definitely has its benefits, but being underweight can cause damage to the body in the long run. Not sure if your weight is classified as underweight? Calculate your BMI here.

Whether you are looking to bulk up for sports, or simply put on some healthy weight, these tips are essential for healthy weight gain:

Eat frequently

Gaining weight can be tricky since you may be used to filling up on a small amount of food. Instead of eating three big meals with snacks throughout, consider eating 5-6 mini meals with snacks throughout. Small, frequent meals can help train your body to create an appetite at a certain interval. Make sure to satisfy your body by giving it the right foods.

Drink AFTER your meal

The amount of times my Dad told me not to drink during my meal is crazy; I used to end up finishing my water bottle and not my plate. Filling up your stomach with water and other beverages will only make you eat less- opposite of our goal! Pour yourself a glass of water after you’re done eating, that way you won’t be enticed to drink it during your meal.

Focus On Healthy Fats

Try to think about ways you can maximize the caloric intake of your meal before sitting down to eat. Maybe it’s by drizzling some extra homemade salad dressing, slicing some avocado, or even adding some nuts to eat on the side. Going that extra step is essential because your body needs that extra caloric intake to gain weight.

Nutrient Dense Foods

These foods are your BFFs. Be sure to include at least a few of these in your diet daily!

  • Avocado

  • Bananas

  • Cheese

  • Granola

  • Hummus

  • Nuts/Trail Mix

  • Nut Butters

  • Olive Oil

  • Quinoa

  • Smoothies/Shakes

This lifestyle adjustment can take some time for the body to get used to. Focus on incorporating small frequent meals to start, and try to consume some of the foods listed above. It’s important to gain weight in a healthy manner by focusing on healthy fats and nutritious protein sources. Use exercise, especially strength training, as a way to fuel your muscle growth.

Now get up and go eat something!




Odelya Niknam is a student at Queens College majoring in Nutrition and Dietetics. We are very excited to have her as our Stef Health Tips Summer 2018 Intern. Learn more about Odelya in this introductory blog post.

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