For some people, gaining weight in a healthy way can be a challenge.
Small changes to your daily routine can gradually help you reach a healthier weight while ensuring your body gets the nutrients it needs, according to the NHS.
Be aware of being underweight
Being underweight can mean that your body is not getting enough vitamins and minerals.
This can increase the risk of problems such as a weakened immune system and bone fractures.
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See a doctor if you lose weight unexpectedly
Contact your GP if you lose weight suddenly or without making any changes to your diet or exercise routine.
Unexpected weight loss may be a sign of an underlying medical condition.
Talk to your doctor about your relationship with food
If you use controlling your food intake as a way to cope with emotions or other situations, you should speak to your doctor, as this may be a sign of an eating disorder.
Check whether you are at a healthy weight
Body Mass Index (BMI) can be used to assess whether your weight falls within a healthy weight range.
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The calculation requires your height and weight.
Increase your calorie intake gradually
A slow and steady approach to weight gain is recommended.
Adults can aim to consume around 300 to 500 extra calories per day.
Eat smaller meals more often
Eating several smaller meals throughout the day, along with healthy snacks, can make it easier to gain weight.
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Make your meals more energy-dense
You can add extra calories to your meals by including foods such as cheese, nuts, and seeds.
Choose calorie-rich drinks between meals
Drinks such as milkshakes can help increase your calorie intake without replacing your regular meals.
Eat a varied and balanced diet
A healthy diet should include a variety of food groups, including fruit, vegetables, starchy carbohydrates, and dairy products or dairy alternatives.
Get more protein in your diet
Good sources of protein include beans, legumes, fish, eggs, and lean meat.
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Keep easy snacks on hand
Yogurt or rice pudding are examples of snacks that are quick and easy to prepare.
Exercise to build muscle
Strength training or yoga can help build muscle mass while also increasing your appetite.
Avoid unhealthy solutions
Chocolate, cakes, and sugary drinks should not be your primary method of gaining weight.
It is also recommended to avoid filling up on drinks before a meal.
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