choose your personal experience

FAQ Categories

I find it hard to gain weight, what are some tips to help me gain weight?

A. If you're underweight, aim to gradually gain weight until you achieve a healthy weight. Kindly check below some general tips for healthy weight gain:

  • Increase overall calorie intake during the day.
  • Make sure to eat from all food groups to obtain all nutrients needed: Bread and Cereals, Vegetables and Fruits, Milk and Dairy products, Legumes, Eggs, Nuts, poultry, fish and meat, fats and oils and some sugars.
  • As a woman, make sure you are having 2-3 glasses of milk daily (or equivalent in dairy products). Choose Nestlé KLIM® Milk as it is enriched with calcium to help you meet your Calcium requirements.
  • Always include Iron-rich foods such as meat, poultry and all types of legumes and green leafy vegetables.
  • Drink 8 glasses of water per day.
  • Drink fluids either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat.
  • Drink smoothies or healthy shakes made with low-fat milk and fresh or frozen juice, and sprinkle in some ground flaxseed.
  • Include lots of vegetables and fruits in your diet to help you get the fibers you need for a healthy bowel function.
  • A daily intake of 3 meals and 3 snacks, with an interval of no longer than 4 hours between eating occasions during the day.
  • Make sure you are taking your 3 main meals of the day: A healthy and balanced breakfast, a good Lunch and Dinner.
  • Add 2-3 small meals (snacks) per day: one mid-morning, one mid-afternoon, bedtime snack (since growth hormone levels are highest during early sleep) to help you increase your calorie and nutrient intake.
  • Even when you're underweight, be mindful of excess sugar and fat. Have healthy snacks that also provide nutrients and extra energy such as: Dried fruits (such as apricot and dates), milk or yoghurt with cereals, puddings, mixed fruit cocktails with added ingredients ( such as milk, avocado, dates, honey, cream, cereals), sandwiches (with cheese, jam or peanut butter), all sorts of nuts (gives you extra energy and added minerals), milks, juices etc…
  • Make sure your main meals have always good sources of carbohydrates for extra energy: such as rice, potatoes, grains, bread, and pasta.
  • Add extras to your dishes for more calories — such as cheese in casseroles, avocado/olives to your salads, and healthy oils such as olive oil and canola oil.
  • Make sure your diet is varied to provide you with all needed nutrients.
  • Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.

Last but not least, consult a dietitian that can provide you with more individualized advice and practical ideas for healthy weight gain. The dietitian's role is important as to set healthy goals, advise you on how much weight gain is needed, monitor your weight gain and make sure all steps undertaken will help you enjoy optimal health.

  1. Menu

    Click on the menu icon to open and browse the site menu. You can click on it from any page.

  2. View

    You can change how you view the site by clicking on the List icon as shown. You are now in the Grid view.