Weight Watchers recipes and Success Stories: Muscle

People who are underweight know that it is as much of a challenge for them to gain weight as it is for obese and overweight individuals to lose weight.

Although this may come as a surprise to some, there are people who are hard gainers, or individuals who are naturally thin. It’s not impossible to add bulk and muscle to your body as long as you follow these ideas of how to gain weight.

Just keep in mind that your overall intake of calories should exceed the number of calories that you burn.

How to Gain Weight

Consume more calories - The average daily calorie requirement for a male who performs light activity is 2,200 calories; a female needs about 1,900 calories per day. Actual caloric requirement differs depending on age, activity level, and other factors. If your goal is to gain one pound per week, you need to consume about 500 calories more per day than your actual requirement.

Eat larger portions, but be sure to choose healthy foods. How to Gain Weight Choose high-calorie foods - This tip can help you gain weight more quickly. With high-calorie foods, a little goes a long way. Healthy fats and oils are good for the body and provide plenty of calories.

Dairy products, eggs, meat, potatoes, whole grain pasta and beans are packed with nutrients and calories.

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Being skinny or scrawny can be devastating especially for men. Fortunately, it's possible to gain weight for men and develop bigger muscles. There's no need to put up with being taunted or teased because there are many ways to add pounds and muscles to your body.

It's true that some men are naturally skinny and have a hard time building a more muscular physique. Some people also have a fast metabolism, burning away calories even before they can be stored as fat. However, many men who cannot gain weight may simply not be getting enough calories and nutrients to sustain their body. A healthy weight gain plan and workout routine can help men who are struggling to add a few extra pounds.

5 Simple Steps to Gain Weight for Men

Add more calories to your diet - In order to gain weight, men need to eat more calories than they burn daily. You may think that you are eating enough but if your weight remains the same, you are not consuming enough food. If you want to gain weight fast, add 500 to 1000 extra calories per day to allow you to gain 1 to 2 pounds per week.

Your weight gain meal plan should include high quality protein sources such as beef, lean pork, chicken, fish, eggs and cheese. Milk is also an excellent source of protein. For a well-balanced meal, include fruits, vegetables, whole grains, nuts and healthy oils to your diet.

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