For many teenagers, gaining weight might seem difficult, especially when you’re juggling school, sports, gym sessions, and a busy social life. Whether you're aiming to build muscle or simply reach a healthy weight, adding extra calories in a safe and healthy way is key. As a nutrition expert, I’m here to help you avoid common mistakes and make smart choices to reach your goals without risking your health.
Why Calories Are Important for Teenagers
Your body needs calories to give you energy, grow, and stay healthy. If you’re a teenager who plays sports, hits the gym, or leads a very active lifestyle, you burn more calories than someone who isn’t as active. So, if you’re looking to gain weight or muscle, you need to eat more calories than your body burns. However, gaining weight in a healthy way means focusing on good nutrition, not junk food. We’ll explain why below.
Common Mistakes Teenagers Make When Trying to Gain
1. Relying on Fast Food
One of the biggest mistakes teens make is relying on fast food like burgers, fries, pizzas, and sodas to gain weight. Fast food is high in calories, but it's mostly unhealthy fats, sugars, and salt. These "empty calories" might help you gain weight, but they won’t give your body the nutrients it needs to build muscle or stay healthy.
How to Fix It: Instead of relying on fast food, focus on nutritious, whole foods that give you both calories and nutrients. Foods like nuts, seeds, avocados, eggs, lean meats, and whole grains are calorie-dense but packed with the vitamins and minerals your body needs.
2. Skipping Meals
Teens often skip meals, especially breakfast, because they are running late for school or don’t feel hungry in the morning. But skipping meals makes it harder to eat enough calories throughout the day, especially if you’re busy with sports and other activities.
How to Fix It: Never skip meals, especially breakfast. If you’re short on time, opt for quick, high-calorie options like a smoothie with banana, peanut butter, oats, and milk, or a whole-grain toast with avocado and eggs. These meals are fast to prepare and will fuel your body for the day ahead.
3. Not Eating After Workouts
Many teens think they shouldn’t eat right after the gym or practice because they don't want to "undo" their workout. This is a common mistake. After a tough workout, your body needs fuel to repair muscles and grow.
How to Fix It: After your workout, make sure you eat a snack or meal rich in protein and carbohydrates. For example, a protein shake with a banana, or a turkey sandwich on whole-grain bread. This will help your body recover faster and support muscle growth.
4. Choosing Sugary Drinks
Many teens drink sugary sodas, energy drinks, or fruit juices to add extra calories. While these drinks add calories, they’re mostly made of sugar, which can lead to unhealthy weight gain and even fatigue.
How to Fix It: Stick to healthier drinks like whole milk, smoothies, or even protein shakes made with fruits, milk, and yogurt. These drinks have more nutrients and will help you gain healthy weight rather than just fat.
Safe Ways to Increase Calorie Intake
1. Eat More Often Throughout the Day
Instead of having three large meals, try eating five or six smaller meals throughout the day. This will help you get more calories without feeling too full or bloated. Plus, it helps balance your energy levels if you’re involved in sports or working out regularly.
Example meals:
- A smoothie before school
- A snack like nuts or a protein bar after class
- A balanced lunch with protein, carbs, and fats
- A pre-workout snack like yogurt with honey
- A nutritious dinner after your workout
2. Choose High-Calorie, Nutrient-Dense Foods
When you're trying to gain weight, it's important to choose foods that pack a lot of calories and nutrients into small portions. Here are some good options:
- Nuts and seeds: Almonds, walnuts, and chia seeds are full of healthy fats and calories.
- Avocados:They’re high in good fats and can be added to sandwiches, salads, or smoothies.
- Nut butters: Peanut butter or almond butter is great on toast, in smoothies, or with fruits.
- Whole grains: Brown rice, quinoa, and whole-grain bread provide energy and are rich in fiber.
- Healthy oils: Add olive oil or coconut oil to your meals for an extra calorie boost.
3. Make Calorie-Dense Smoothies
Drinking your calories is a great way to pack in nutrients without getting too full. You can create high-calorie smoothies with simple ingredients you probably already have at home.
Here’s an easy high-calorie smoothie recipe:
- 1 banana
- 2 tablespoons of peanut butter
- 1 cup of whole milk or almond milk
- 1 handful of oats
- 1 tablespoon of honey
This smoothie will give you the energy you need and can be enjoyed as a snack or after a workout.
4. Add Protein to Every Meal
Protein is key for building muscle, especially if you’re active in sports or lifting weights at the gym. Make sure each meal includes a good source of protein:
- Eggs: Perfect for breakfast or snacks.
- Chicken or turkey: Lean meats that provide high-quality protein.
- Fish: Salmon and tuna are packed with protein and healthy fats.
- Greek yogurt: A tasty snack that’s higher in protein than regular yogurt.
- Protein shakes: Easy to make and perfect after a workout.
5. Increase Portion Sizes
An easy way to increase your calorie intake is by eating bigger portions of the foods you already enjoy. If you normally eat one sandwich, try eating two. Or, add an extra scoop of rice or pasta to your meals.
Improving Your Daily Lifestyle Habits
Many teens get caught up in bad habits like skipping meals, eating too much junk food, or not getting enough sleep. Here’s how you can improve these habits for healthy weight gain:
- Plan your meals: If you're busy with school and sports, it’s easy to forget to eat. Plan your meals and snacks ahead of time so you don’t miss them.
- Get enough sleep: Sleep is when your body repairs and grows. Make sure you’re getting 8-9 hours of sleep every night to support healthy weight gain.
- Limit junk food: While it’s okay to enjoy fast food or treats every now and then, don’t make them your go-to for weight gain. Focus on eating whole, nutritious foods.
- Stay hydrated: Water is important for every part of your body. Drink plenty of water throughout the day to stay hydrated, especially if you’re active.
Sample Meal Plan for Weight Gain
Here’s a simple meal plan to help you increase your calorie intake throughout the day:
Breakfast:
- Scrambled eggs with cheese on whole-grain toast
- A glass of whole milk
Mid-Morning Snack:
- A banana and a handful of almonds
Lunch:
- Grilled chicken wrap with avocado, cheese, and lettuce
- Sweet potato fries on the side
Afternoon Snack:
- Greek yogurt with honey and granola
Dinner:
- Baked salmon with quinoa and steamed vegetables
- Drizzle some olive oil on top for extra calories
Evening Snack:
- A protein shake with oats, peanut butter, and banana
Final Tips
- Be patient: Healthy weight gain takes time. Don’t get frustrated if you don’t see results right away. Stick with your plan and be consistent.
- Exercise smart: If you want to gain muscle, strength training is important. But don’t overdo it—let your muscles rest and recover to grow.
- Ask for help: If you're not sure how to plan your meals or workouts, ask a coach, trainer, or nutrition expert for advice.
By focusing on the right nutrition, eating enough calories, and staying active, you can gain weight safely and build a healthy, strong body.