Being underweight is just as big a health concern as being overweight. It can also be frustrating trying to gain weight to no avail—especially when you have a very fast metabolism. To gain weight healthily, you need to eat more calories than you burn. If you do this and you work out, you will gain weight in muscle. If you eat more than you burn, and you are not physically active, you will gain weight in fat. These ten tips may help you gain weight, whether you are underweight, or you are looking to bulk-up.


1. Eat More Calories

To gain weight, calorie intake must exceed calorie expenditure. If you’re physically active or if you have a fast metabolism, you may burn more calories than you think you do—and you may eat fewer calories than you think. If you’re trying to up your calorie intake by eating junk food, that won’t do much good either. That stuff lacks nutrients like good fats and often contains fewer calories than you wish to consume. Eat only nutritious foods that are high in calories, including nuts, seeds, whole grains, whole milk, full-fat yogurt, and healthy fats and oils. Pad your meals with oils, nut butter, and milk powder for extra calories. Track your calorie intake to make sure that you’re eating as much as you think you are.

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