- Eat often and consistently. This means eating more meals daily including breakfast, a mid-morning snack, lunch, a mid-afternoon snack, dinner, and an evening snack. Strive to eat at least six times per day.
- Eat larger portions. Eat one cup of oatmeal for breakfast rather than 1/2 cup. Have a cup of yogurt rather than a 1/2 cup. Add fruit to your yogurt and cereal.
- Eat more calorically-dense foods. This means choose foods which have more calories per serving than other foods. Be sure to drink more fruit juices and eat less fruit. Why? Because reducing your fiber intake will allow you to eat more and therefore take in more calories.
- Drink fruit juices rather than water. Obviously water contains zero calories so drinking fluids containing sugar (e.g., orange juice, apple juice, grape juice) can boost your caloric intake.
- Enjoy healthy fats. Think unsaturated fats here. This includes avocados, natural peanut butter, nuts, seeds, olive oil, etc. These foods are more calorically-dense since fat itself is calorically-dense at 9 kcals per gram.
- Perform strength training exercises. Weight-lifting will promote more lean body mass (i.e., muscle) and stimulate your appetite. More muscle mass and a healthy appetite means more body weight. Increased thirst will allow you to drink more calorically-dense fluids including fruit juices.
- Drink a weight-gaining drink. You can create your own drink by mixing whole milk, Carnation Instant Breakfast powder, powdered milk, banana chunks, and other fruit.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."