Healthy Ways To Gain Weight


In a world where everyone seems to be obsessed with losing weight, there are still lots of people who are very keen on gaining weight. Being too thin may seem like a good problem to have, but the reality is that being underweight can cause health problems.

Before you try to put on weight, check if you’re underweight. You can determine whether you are underweight by using a Body Mass Index (BMI) calculator. A BMI Calculator is a tool which considers your height, weight, gender, and age to estimate your level of body fat. If your BMI score is less than 18.5, then you are underweight.

After you have discovered you’re underweight, the next thing to do is find a balanced approach to a healthy weight gain. If you want to gain weight, it is important to do it the right way.  Eating a lot of junks may help you gain weight, but it can lead to future health problems as well.

Below are effective ways to gain weight fast without ruining your health while at it. 

Consume More Calories Than Your Body Burns: 

The most important thing to do is to maintain a calorie surplus i.e, eat more calories than your body needs and burns on a daily basis. It doesn’t matter if you think you eat a lot, If your average calorie intake is smaller than the calorie you burn, you won’t gain weight.

To gain weight using a slow and steady approach, aim at consuming 300-500 more calories than your body burns daily. 

To gain weight using the fast and rapid approach, aim at adding 700-1000 calories to your daily requirement. 

Eat more frequently:

Keep track of what and when you eat. Never skip meals; especially breakfast. It is easy to feel full fast while eating so it is advisable to eat five to six small meals in a day rather than two or three large meals.

Eat more Protein:

The most important nutrient for a healthy weight gain is Protein. High-protein foods include lean meats, chicken, fish, eggs, legumes, nuts and other dairy foods. Protein is very essential in building muscles. Muscle weighs more than body fat, which means that building muscle is a good way to gain weight without gaining fat. Eating extra protein is especially important if you plan to build muscle mass through exercise.

Go Liquid:

Liquid food tends to digests faster and easily than solid food. Avoid drinking soda, coffee or any drink with few calories and little nutritional value. Instead, drink smoothies or healthy weight gainer shakes. You can sip higher calorie beverages along with a meal or snack.

You can make weight gainer shakes by blending oats, milk, banana, fresh or frozen fruit, peanut butter and whey protein.

NB: Avoid taking fluids/liquids 30 minutes before meal so as not to blunt your appetite. Liquids can fill you up, making it hard for you to finish a full meal. 

Top it off:

Ensure to add extras to your meal for more calories such as cheese, scrambled eggs, and fat-free dried milk.

Try to have bedtime snack always. Snack on nuts, peanut butter, dried fruits, avocados, jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat.

Eating a snack before bed supplies your body with the nutrients it needs to build more lean muscle as you sleep. 


Exercise, especially strength training, allow you gain weight by building up your muscles. While it may not be the fastest option, strength training is a great if you want to keep the weight on longterm. Good strength training exercises include but are not limited to squats, deadlifts, overhead presses, bench presses, leg presses, dips, chin-ups, crunches, bicep curls, and leg curls.Exercise can help to stimulate your appetite.

NB: Avoid doing too much cardio or aerobic exercises, as they will prevent you from gaining weight.

Below are a list of foods you can include in your diet to quicken your weight gain journey; 

Nuts: walnuts, almonds, peanut butter, mixed nuts, trail mix, etc.

Dried fruits: raisins, dates, prunes, apricots, etc. 

Dairy: whole milk, full-fat yogurt, cottage cheese, etc. 

Grains: pasta, rice, oats, bread, sandwiches, etc. 

Potatoes, sweet potatoes, yams, etc. 

Fats: olive oil, coconut, avocado, etc. 

Meat: chicken, beef, fatty fish, etc.



Please enter your comment!
Please enter your name here