Struggling to Gain Weight? Here’s How to Do It the Healthy Way

For some, gaining weight can be just as challenging as losing it—especially when the goal is to do it in a healthy and sustainable way. If your body mass index (BMI) is under 18.5 or you’re 15–20% below your ideal weight, it might be time to take a closer look at how to safely add pounds without compromising your health.

Here’s a practical, expert-backed guide inspired by registered dietitian Katherine Zeratsky:

Step One: Understand the Cause

Before diving into meal plans and calorie boosts, it’s important to understand why you're underweight. Weight loss can stem from a variety of factors—recovering from an illness, age-related changes, or even being an athlete looking to build muscle mass. That’s why it's crucial to consult a healthcare provider to pinpoint the root cause.

Eat More Often, Even When You're Not Hungry

If your appetite is low, you might need to “schedule” your meals. Aim to eat 5 to 6 smaller meals a day instead of the traditional three. Sometimes your body won’t send strong hunger cues—planning ahead ensures you're still getting the energy you need.

Choose Calorie-Dense, Nutrient-Rich Foods

Calories are part of the equation, but nutrition matters just as much. Focus on foods that are both high in calories and loaded with nutrients. Think nuts, avocados, whole grains, healthy oils, and dairy. A registered dietitian can help you figure out your ideal daily calorie intake and how much to eat from each food group.

Add “Extras” to Your Meals

Tiny tweaks can make a big difference. Sprinkle shredded cheese over pasta or soups, spread nut butter on whole grain toast, or stir milk or powdered milk into mashed potatoes for extra calories and protein. These little additions can go a long way.

Blend Up Some Smoothies or Shakes

If you’re too busy to sit down for a full meal, high-calorie smoothies or shakes are a great grab-and-go option. Load them up with fruit, nut butters, oats, Greek yogurt, and milk. Just make sure to skip low-nutrient drinks like diet soda—they fill you up without providing much benefit.

Be Smart About When You Drink

If liquids make you feel full quickly, try not to drink too much during or right before meals. Still, it's important to stay hydrated throughout the day—just be mindful of the timing.

Don’t Skip Exercise—Especially Strength Training

Exercise might sound counterintuitive when trying to gain weight, but strength training is your best friend here. It helps you build muscle mass instead of just adding fat, and it can also boost your appetite naturally.

Medication Might Help in Some Cases

For some people, appetite stimulants prescribed by a doctor can be helpful—but they should only be used under medical supervision.