Tips to gain weight
If you are underweight, or are losing weight without trying to, you may need to eat more fat and sugar. These are good sources of energy (calories) and can help you gain weight.
Reasons to keep a healthy weight
Being underweight is not good for your health. It can lead to:
- a weakened immune system
- fragile bones
- loss of muscle strength
- feeling tired.
This is a particular risk for older people.
It also means you are more likely to be low in important nutrients such as vitamins and minerals. If you are underweight and finding it hard to gain weight, see your healthcare provider.
Useful tips for gaining weight
If you cannot follow these tips or your weight has not improved within 4 weeks, contact your healthcare provider or dietitian.
If you have diabetes, it is important to keep good control of your blood glucose levels while you try to gain weight. Eating more regularly and having more fat will help you to stop losing weight. Check with your healthcare provider or dietitian before you have more sugar or sugary foods.
To look after your heart and brain, it is best to use healthy fats rather than unhealthy fats.
Healthy fats include:
- canola oil
- peanut oil
- olive oil
- rice bran oil
- sunflower oil
- soybean oil
- margarine.
Unhealthy fats include:
- butter
- ghee
- lard
- dripping
- coconut oil
- palm oil.
In each meal and snack, include protein-rich foods, such as:
- full-fat milk
- cheese
- greek yoghurt
- meat
- fish
- eggs
- nuts.
Being physically active can help you to gain weight, especially doing muscle-strengthening exercises (also called resistance training), including:
- lifting weights at a gym or at home using hand-held weights or household items such as water bottles or cans of food
- doing exercises that use your own body weight, such as squats, wall push-ups, leg extensions and calf raises
- working with resistance bands (stretchy elastic bands).
If you are aged 50 or more, you may be able to find a community strength and balance class.
Community strength and balance classes — Live Stronger
When you are underweight, you may feel full before other people do. Every day try to have 3 small meals with a nutritious snack in between, rather than 2 or 3 large meals.
Add high calorie foods at each meal or snack, such as:
- oil
- margarine
- butter
- avocado
- cream
- cheese
- dressings
- sauces
- sugar
- honey.
Add 4 tablespoons of skim milk powder to 2 cups (500 ml) of milk and whisk well. Use this milk in drinks, on cereal and in cooking.
Instead of water, tea or coffee, try:
- milky drinks (milky coffee, hot chocolate, milkshakes or smoothies)
- soups.
If you are underweight and struggling to put weight back on by eating normally, your healthcare provider or dietitian may suggest you have nutrition supplement drinks. You have the drinks on top of what you normally eat and drink. These drinks are rich in the nutrients you need and will help you to have more calories.
Oral nutrition supplements are available as powders that you mix with water or milk, or as fluids that are ready to drink. You can buy them:
- at supermarkets
- at pharmacies.
You can get some on prescription from your healthcare provider or dietitian.
Try not to drink a lot just before your meal as this could reduce your appetite. Drink plenty at other times.
Aim to have dessert most nights, not just occasionally.
Meal and snack suggestions
Breakfast
- Porridge made with milk, plus added cream and sugar, followed by toast with margarine or butter and spreads such as peanut butter, jam or honey.
- Scrambled or poached eggs on toast, with grated cheese and bacon.
Light meal
- Thick milk-based soup and a sandwich filled with protein (meat, egg, cheese or canned fish) and salad, or cheese on toast.
- Baked beans on toast with grated cheese.
Main meal
- Meat, fish, chicken, eggs or vegetarian dish, with potato, rice or pasta, and vegetables or salad.
- Add margarine or butter, grated cheese, dressings, gravies or sauces.
Dessert
- Custard, ice cream, instant pudding, mousse or yoghurt, with fruit and cream.
- Milk puddings such as creamy rice, sago or baked custards.
- Ready-made baked or sponge puddings with fruit plus cream or ice cream.
Snacks
- Crackers and cheese, hummus, cream cheese or dips.
- Scones, pikelets, English muffins, crumpets or toast, with margarine or butter, and spreads such as peanut butter, jam or honey.
- Dried fruit and nuts, with a little chocolate if you enjoy it.
- Sandwiches with protein fillings such as cheese, hummus, peanut butter, egg, cold meat or canned fish.
- Sweet muffins, cakes and pastries.
When you reach your target weight
When you have reached a healthier weight:
- slowly cut down the number of snacks and amount of sugar and sugary food that you eat
- change back to lower-fat options, such as trim milk and low-fat yoghurt, if you keep gaining weight.