How To Gain or Lose Weight

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How To Gain or Lose Weight

Andy Nguyen and Jackson Hagar

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About two thirds of people in the US are either overweight or obese, but there are also those who are underweight. Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.

Some people who are small, seem to be able to eat anything, but still are not able to gain a single pound. This can be subject to a couple of things. Having a high metabolism can make some people stay the same weight, even after eating large meals for a long time. Having a high metabolism means that a person burns calories from what they eat, even when no physical activity is at work. This can be very frustrating, because there is little improvement in weight. One solution to this is to take in double the calories that a normal person needs daily. This will, over time, slow down your metabolism, therefore allowing one to gain weight.

Some other helpful ways to gain weight in a healthy manner consists of:

  • Eat a lot of protein enriched foods
  • Eat a lot of carbohydrates and fats
  • Drink a couple of glasses of milk per day
  • Don’t drink anything before a meal because it will make you less hungry
  • Workout or stay active and eat directly after
  • Eat more calories than you burn
  • Don’t smoke
  • Get lots of sleep
  • Take creatine to gain water weight


It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle change. It includes long-term changes in daily eating and exercise habits. Since 1 pound is 3,500 calories, you would have to decrease your amount of calories intake by 1000 each week. Some ways of successfully losing weight, while maintaining a healthy body are:

  • Eat vegetables to help you feel full.
  • Drink plenty of water.
  • Get tempting foods out of your home.
  • Stay busy – you don’t want to eat just because you’re bored.
  • Eat only from a plate, while seated at a table. No grazing in front of the fridge.
  • Don’t skip meals.

You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time. Change doesn’t just happen overnight, so don’t give up after the first week. It will be hard, but just know that there are many people who are trying to lose weight.

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