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Calisthenics. Just 15 minutes of doing sit-ups, jumping jacks, knee lifts, lunges, and squats can burn approximately 137 calories. Again, during commercials while watching television would be a great time, but you can do them anywhere you can find some privacy, even while on breaks at work. See: Back to BasicsâEasy Exercise Routines.
1 Aim for one or two pounds per week. 2  More than that could lead to a cycle of crash dieting, in which you gain and lose weight quickly. 3  At first, try adding 500 calories a day to your diet. 4  For instance, if you need 2300 calories a day to maintain your current weight, strive to consume 2800 calories daily. That is the number of calories that her boded to add to your diet. 2  Now that you have an idea of how many calories your body burns in a day, you can calculate how many more you need to gain weight. 3  Aim for one or two pounds per week.