How to gain weight? This could be a strange question to many individuals as thousands, if not millions of articles out there are focused on how to lose weight, it becomes obviously clear that only few people are interested in how to gain weight.
Gaining weight is not just about eating more, it is about eating right, when you achieve and maintain a healthy weight through effective and sustainable methods it brings you numerous benefits for both physical and mental well-being.
If you are struggling to put on weight, it is advisable to maintain a balanced diet rich in whole foods, combined with regular physical activity, by so doing, it will help reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension.
In this article, we will be guiding you on how to gain weight in a healthy way and proper weight management to improved digestion, better sleep quality, and enhanced energy levels, allowing you to lead a more active and fulfilling lifestyle.
Below is a guide to help you do it safely and effectively
What Is Responsible For Your Weight?
Below are many factors responsible for weight and it is important to take note of them and guide yourself if you want to gain weight the healthy way:
- Genetics
Your genes can affect how your body stores fat, uses energy, and controls hunger. If your family has a history of being overweight or underweight, you might be more likely to have similar challenges.
- Diet
Eating too much junk food, sugary drinks, or not eating enough healthy foods can lead to weight changes. Overeating or not eating enough also plays a big role.
- Physical Activity
If you exercise regularly, you burn calories and stay fit. Sitting too much or not moving enough can lead to weight gain.
- Health Problems
Certain illnesses like low thyroid function or digestive issues can make you gain or lose weight. Some medications can also change your weight.
- Stress and Emotions
Stress, sadness, or emotional eating can make you eat too much or too little, which can change your weight.
- Environment
Where you live and your access to healthy food can affect your weight. Social habits and income also play a role.
- Age and Hormones
As you get older, your body burns fewer calories. Hormonal changes during puberty, pregnancy, or menopause can also affect your weight.
How To Gain Weight The Healthy Way
Eat More Calories Than You Burn
To gain weight, your body needs more energy than it uses. This means eating more calories than your body burns daily. Start by calculating your calorie needs, then add 300–500 extra calories each day to see gradual weight gain.
Prioritize Nutrient-Dense Foods
Focus on foods that are high in nutrients and calories. Examples include nuts, seeds, avocados, full-fat dairy, whole grains, potatoes, and lean meats. Avoid relying on junk food, which might add weight but harm your health.
Add Healthy Fats to Your Meals
Fats are calorie-rich and easy to include in meals. Add olive oil, coconut oil, peanut butter, or avocado to your dishes. For example, drizzle olive oil on your salad or spread peanut butter on toast.
Eat More Protein
Protein helps you build muscle instead of fat as you gain weight. Good sources include eggs, chicken, fish, beans, lentils, dairy, and protein shakes. Aim for about 1.6–2.2 grams of protein per kilogram of body weight daily.
Have Bigger Portions
Increase the size of your meals. Add an extra scoop of rice, another slice of bread, or more meat to your plate. Eating slightly more with every meal makes a big difference over time.
Snack Frequently
Do not rely on just three meals a day. Add snacks like nuts, yogurt, dried fruits, cheese, or protein bars between meals to increase your calorie intake.
Drink Your Calories
Liquid calories are an easy way to add more energy without feeling too full. Try smoothies, milkshakes, fruit juices, or high-calorie protein shakes. Add ingredients like milk, oats, peanut butter, or honey to make them more calorie-dense.
Eat Before Bed
Your body repairs and builds tissue during sleep. A small, healthy snack before bed, like yogurt with granola or a peanut butter sandwich, can help with weight gain.
Strength Training is Key
Gaining weight isn’t just about eating, it is also about building muscle. Strength training exercises like lifting weights can help you gain healthy, lean mass. Focus on compound exercises like squats, deadlifts, and bench presses.
Be Consistent and Patient
Weight gain takes time, just like weight loss. Track your progress weekly and adjust your calorie intake if needed. Consistency is key, stick to your plan even if results take a while to show.
Conclusion
Beyond physical health, achieving a healthy weight in a sustainable way has significant mental and emotional benefits.
Maintaining a healthy weight can also improve self-esteem and confidence, leading to a more positive self-image.
