This week, one of our community members, Antoniorei, asked a great question: "Could you please teach me how to put on weight? I'm super skinny and I need some help."
Well, what are we waiting for? Let’s dive right in!
Step 1: Know Your BMI First
Before you start making any changes, it's important to know where you currently stand. Check your Body Mass Index (BMI) to see whether you're underweight, overweight, or within a healthy range. I recommend doing this at the end of this guide—I’ll leave a BMI calculator link. It's super easy to use and gives you a great starting point.
Step 2: Avoid the Bad Calories
This may sound counterintuitive, but steer clear of high-calorie junk foods. Foods high in saturated fats and sugars—like chocolates, sugary drinks, cakes, biscuits, and anything with a barcode—may increase your weight, but it’ll be fat, not healthy lean body mass.
Why is this a problem? These foods can raise your cholesterol and significantly increase your risk of heart disease and stroke. So while they might pack in the calories, they do more harm than good.
Step 3: Eat for Lean Mass—The Right Way
Now let’s talk about what you should be eating. The goal is to increase your calorie intake, but in a healthy and balanced way. Here’s a basic day-by-day structure to help you get started:
Breakfast:
Start strong. I usually recommend:
Porridge made with full-fat milk, topped with fruits or raisins.
If porridge isn't your thing, try eggs with wholemeal bread.
This gives you a good dose of protein, healthy fats, and slow-digesting carbs to start your day.
Mid-Morning Snack:
A few hours after breakfast, fuel up again:
A milkshake made with full-fat milk, and even fortified with milk powder for extra protein and calories.
Lunch:
Make this your biggest meal of the day. Combine carbs and protein:
Baked potato, beans, tuna, and salad
Or a hearty lasagna with a side of greens
Afternoon Snack:
A couple of hours later, go for another energy boost:
Wholemeal toast with peanut butter and honey is perfect.
Dinner:
This should be a bit lighter than lunch, but still nourishing:
Try a pasta bake, sandwich, or something similar.
Dessert:
Yes, dessert can help here—especially if it's high-energy:
Rice pudding, crumble, or custard can give you that extra calorie push.
Don’t forget to include your five-a-day fruits and vegetables throughout your meals. A healthy digestive system and vitamin intake are key to proper nutrient absorption.
Step 4: Eat When You're Hungry—Immediately
Let’s talk about a hunger hormone called ghrelin. This hormone tells your brain it's time to eat—but it doesn’t stick around for long. When you feel that hunger strike, don’t wait. Eat immediately or you risk losing your appetite altogether, which can make gaining weight even harder.
A Final Word
I’ve kept this short and sweet, but remember—if you’re losing weight rapidly, that could be a sign of something more serious.
Thanks for reading, and remember—you’re awesome. Stay healthy.
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