Slowly and surely

Just as with losing weight, gaining weight can be a difficult process.  It isn't about eating more; it's about learning to exercise to build healthy weight gain along with adding calories to your diet.

Realize that you're not going to be able to gain weight overnight - at least not in a healthful manner.  Create realistic goals of gaining about two pounds per month by adding 300 to 500 calories each day.  Of course, you'll want to achieve this by adding healthy foods instead of junk food.

Tips for success

• Try keeping a food journal to see where you can improve your eating habits.

• Instead of adding more food to your main meals, try to add more snacks to keep your calorie intake consistent.

• If you tend to skip meals, try to create a meal plan that creates consistency.

• Try to include a few more calories at each meal. For example, try having milk in your coffee, or adding a tablespoon full of dressing to your lunch's salad. Have a second helping of vegetables with your dinner and don't feel bad about the occasional dessert.

• You will want to have a variety of snacks available: nuts, crackers, yogurt, fruits, dried fruits, cereal bars, and cheese are good examples. Try to carry these foods with you when you can to add additional calories to your diet in a healthy manner.

Exercise tips

• While exercise will burn calories, you do need to include some sort of exercise training program to keep your muscles supple and strong.

• Walking is a great way to get regular exercise - try a half an hour a day or two fifteen minute sessions each day.

• After seeing the advice of a fitness trainer, include resistance training on a regular basis.

• When you're someone that is always moving around, try to take some time to relax more often.

• Realize that you need to adjust your eating when you exercise so that you can still gain weight gradually.