In today’s society obsessed with the problem of weight loss, the problem of weight gain is left out somewhat, always is much covered, hidden and misreported. Whether you are underweight because of genetics, a fast metabolism, health problems or lifestyle, or you’re trying to gain a little muscle weight, gaining weight can be as difficult as losing it. But with the right strategy, it’s absolutely real.
This all-inclusive guide will show you how to gain weight in a healthy and sustainable way.
1. Know the Reason Why You Need to Gain Weight
Before we explain how to do it, let’s consider why you should do it. Common reasons include:
- Being underweight: This can lead to fatigue, a suppressed immune system or fertility problems.
- Muscle building: Athletes or those wanting to gain muscle.
- Remission of illness: Convalescence after illness or surgery leading to weight loss.
Note: You should always consult a doctor before starting any weight gain plan.
2. Calculate Your Calorie Needs
Building pounds means taking in more calories than you burn to fuel growth.
How to calculate:
- Basal Metabolic Rate (BMR): The calories your body needs at rest.
- Total Daily Energy Expenditure (TDEE): Your BMR plus calories burned via physical activity.
There are some online TDEE calculators that you can use to have an estimate. Once you know your TDEE:
To add weight: Eat 300–500 more calories per day for gradual weight gain, or 700–1000 calories more per day for rapid weight gain.
3. Focus on Nutrient-Dense Foods
Putting on the pounds is no justification for pigging out on junk food. Empty calories can make you gain fat and damage your health.
Include these food groups:
- Healthful Carbs: Brown rice, oats, quinoa, sweet potatoes, whole wheat bread.
- Healthy Fats – Nuts, seeds, avocados, olive oil, cheese, nut butters.
- High-Protein Foods: Eggs, chicken, tofu, paneer, lentils, yogurt, whey protein.
- Dairy: Whole milk, full-fat yoghurt, cheese.
- 8 Fruits & Vegetables: To ward off colds and sickness. Don’t neglect them.
Sample calorie-dense snacks:
- Nuts and dried fruit trail mix
- Whole grain bread with peanut butter
- Banana oat or nut butte These are tough because they are not very high calorie.
- Full-fat Greek yogurt and some granola
4. Eat More Frequently
Three meals a day might not even cut it. Instead:
- Eat 5–6 small meals throughout the day.
- Nibble on high-calorie foods between meals.
- Don’t skip breakfast; it sets the tone for calorie consumption throughout the day.
Meal timing tips:
- Eat every 2–3 hours.
- Never leave the house without a snack.
- Eat right before bed — a small, protein-heavy meal assists in muscle recovery overnight.
5. Keep Up with Strength Training
Because you want to make sure the weight you gain is mostly muscle, not fat, add in resistance training:
Workout tips:
- Emphasize compound lifts: squats, deadlifts, bench press, rows, pull-ups.
- Train 3–5 times per week.
- If you are not already, you can start to lift heavier and heavier weights (progressive overload).
- Rest the muscles and restore the body—recovery is just as essential.
Avoid excessive cardio if your goal is weight gain. Light cardio is fine for heart health, but intense cardio can burn the calories you’re trying to retain.
6. Add Calorie Boosters to Your Meals
Make every bite count. Toss in the items that add calories but the appearance of weight to your plate.
Examples:
- Toss your veggies with some olive oil or butter.
- Top your meals with seeds, cheese, or avocado.
- Switch from skimmed to full fat milk.
- Ramp up the ghee, or add spoonful of the stuff on top of your dal or rice.
- These minor additions can tack on an additional 100-200 calories per meal.
7. Remain Consistent and Monitor Improvements
Putting on weight is a slow process, and should be, if you want it to be healthy and maintainable.
Track weekly:
- Body weight
- Measurements (for your arms, waist, chest, and thighs)
- Strength levels in workouts
Scale your calories up as you progress. If you’re not, raise your calorie surplus just a little bit.
8. Drink High-Calorie Beverages
When you feel too full from solid food, liquid calories are a great way to boost your intake.
Best options:
- Homemade smoothies
- Protein shakes
- Whole milk
- Fruit juices
- Lassi or milkshakes
Stay away from all diet sodas and artificial sweetened beverages – you’re getting no nutrients.
9. Manage Stress and Sleep
Weight gain isn’t just about food and exercise; recovery — both physical and mental — counts for a lot.
- Make sure to sleep every night for 7–8 hours. During sleep, one’s sexual and growth hormones are released.
- Reduce stress: Cortisol can interfere with appetite and prevent your muscles from growing.
- Experiment with things like meditation, yoga, or journaling in order to maintain mental equilibrium.
10. Avoid These Mistakes
Even with the best of intentions, here are the mistakes people make that can sabotage weight gain:
- Missing the routine of no time to eat
- Too Much Work And Not Enough Food
- Dieting on low-calorie “diet” foods
- Not tracking intake
- Using supplements rather than whole food only
These you can bypass and keep yourself clear about balanced nutrition and lifestyle.
Sample 1 – Day High-Calorie Diet Plan (3000 calories)
Here’s a sample diet for someone who wants to gain weight:
Breakfast:
- 4 whole eggs + 2 pieces of toast with peanut butter
- 1 banana
- 1 glass of full-fat milk
Mid-morning snack:
- Small handful of almonds + dried figs
- 1 protein shake
Lunch:
- 1 cup brown rice
- 1 bowl dal
- 1 cup paneer or chicken curry
- Salad with olive oil dressing
Evening snack:
- 1 with oats, peanut butter and milk smoothie of banana
Dinner:
- 2 chapatis
- 1 cup vegetable sabzi + curd
- Grilled tofu or chicken
Before bed:
- Glass of milk + 2 dates or Small bowl of curd
Bonus Tips For Skinny Guys
- Metabolism is not an excuse. Everyone will gain if not too high.
- Plan your meals in advance. Meal prepping helps you keep it together.
- Place a support system around you. Buddy up with a gym partner or an accountability friend.
- Celebrate small wins. Each kilo gained is a triumph.
Conclusion
Healthy weight gain isn’t accomplished by gorging on pizza and sugar. It’s about strategically increasing your calorie intake, selecting nutrient-dense food, and training for muscle.
Be patient — just as is the case with losing weight, so is with gaining it. But with persistence, an organized plan, and dedication, you’ll get there.
