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How to Gain Weight

How to Gain Weight


Gaining weight can be difficult but there are many ways to increase your weight in a safe and nutritious way. The best way to gain weight is through a weight-training exercise program and food plan that increases your energy intake.



Increasing food intake
The most important thing when increasing your energy intake is to ensure you are consuming good quality, nutritious foods rather than a large amount of nutrient-poor food.


Some guidelines to increase food intake include:

  • Snack on nourishing snacks such as yoghurt, nuts, cheese and biscuits, avocado or seeds, between meals
  • Make sure you consume adequate amounts of protein-rich foods such as lean meats, poultry, fish, eggs, tofu, nuts and legumes
  • Make sure you consume adequate amounts of wholegrain foods such as rice, cereals, bread, quinoa, pasta and noodles
  • Replace low kilojoule drinks such as water or tea, with high kilojoule drinks such as juice, milk or smoothies
  • Enjoy a glass of wine with meals to increase your appetite
  • Snack on carbohydrate and protein containing foods (such as yoghurt, milk or canned tuna on crackers) before and after weight training
  • Include healthy oils in your diet such as olive oil, sunflower oil, avocado and margarine.



Weight-training exercise
Resistant or weight-training exercise should become part of your usual routine to allow for weight gain and in particular gain in lean muscle mass. Resistance training includes exercises where you use your own body weight, weight machines, free-weights and resistance bands.


Weight-training exercise tips include:

  • Train between 2-3 times per week and allow enough time for recovery in between sessions,
  • Complete exercises that work the large muscle groups of the body including the legs and chest such as bench press, lunge and squat exercises, and
  • Seek advice from your local Health Care Practitioner to ensure you are executing these exercises safely and reduce your risk of injury.



The content displayed on this webpage is intended for informational purposes and is a guide only. It does not replace or substitute for professional medical advice, diagnosis or treatment.

Information contained on this webpage must be discussed with an appropriate healthcare professional before making any decisions or taking any action based on the content of this webpage.





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