How to Gain Weight in a Healthy Way

Many meal plans and diets typically focus on weight loss, which is not surprising considering the increasing number of people dealing with overweight or obesity. However, some individuals actually seek to gain weight. A light body can be the result of various factors, mainly genetic, illness, medication, or psychological disorders. Regardless of the cause, there are plenty of safe and healthy ways to gain weight.

Talk to your doctor. It is advisable to consult with your doctor before starting your weight gain journey. The key point here is to allow your doctor to understand how you should approach gaining weight in a safe and effective way. Additionally, they may recommend seeing a nutritionist for personalized advice.

• Tell your doctor the reasons for wanting to gain weight, how much weight you aim to gain, and how this could potentially improve your current health.
• Visit the Institute of Nutrition website for more nutrition-related information.

Determine how much weight you want to gain. Before starting a meal plan that could help you add a few extra kilos, think about how much weight you want or need to gain. This information is crucial for deciding which diet suits you and for setting a specific timeline to track your progress.

• One way to determine how much weight you should gain is by calculating your body mass index (BMI). You can apply the formula here or use an online calculator. If your BMI is below 18, it means you're underweight and need to gain weight quickly. Then, calculate how much weight you need to gain for your BMI to fall between 19 and 24.9 (a healthy/normal range). The difference between these two estimates can give you an insightful view on how much weight is appropriate for you.
• You can also calculate your body fat percentage or ask your doctor, nutritionist, or even your gym trainer to help you. For an average woman, the body fat percentage should be between 25-31%. For an average man, it should range from 18% to 25%. If you exercise regularly or are an athlete, your body fat percentage should be lower. Generally, it shouldn't be below 14% for women and 6% for men. If your body fat percentage is too low (especially if you're not an athlete), it also indicates that you need to gain weight.
• Consult with your doctor to determine the appropriate weight range for your age, gender, and height.
• When setting weight gain goals, focus on increasing muscle mass and minimizing fat accumulation. Gaining excessive body fat is usually not recommended.

Calculate your calorie intake. Tracking and calculating calories is not just for weight loss. To gain weight, you should also understand your current eating habits and how many extra calories you need to add to your daily intake to achieve the desired weight gain. The key point here is that weight gain should come from nutritious foods, not junk food. Therefore, make sure that your weight gain is not just from consuming fried foods and ice cream.

• Safe weight gain usually ranges from 225g to 450g per week. This corresponds to consuming about 500 extra calories per day.
• Don't forget to calculate the calories burned during exercise. For example, if you burn about 350 calories from brisk walking, you need to consume that amount of calories (350) in your main meals and snacks. If you don't replace those calories, you may lose weight or struggle to gain any.
• Monitoring your calorie intake and the additional calories added to support weight gain is also important for tracking your progress. If you're not gaining enough weight or gaining too much, you'll also need to know how many calories are contributing to those results.

Buy a food diary to track your eating habits. A food diary is particularly useful for those who are focused on gaining weight. It allows you to monitor your current eating routine to add more calories or supplements, and observe how that impacts your weight over time.

• Before starting a weight gain meal plan, track your eating cycle for a few days. Then review your notes and see if you've made any noticeable improvements. For example, are you skipping meals? Or are you only eating low-fat, low-calorie foods?

Eat more main meals and snacks. Many people usually have 3 main meals a day, plus one or two snacks. If you're trying to gain weight, it's important to eat more frequently. Aim for 5 to 6 meals a day, or 3 to 4 main meals and 2 snacks.

• Each meal doesn't have to be large. With frequent meals, you may feel full throughout the day. Smaller portion meals, like snacks, are often a good choice (for example, a peanut butter sandwich or two boiled eggs).
• You should also reconsider or plan your day to make sure you have enough time to fit in 5 to 6 meals. For instance, you might want to eat lightly when you first wake up to avoid feeling too full before the next meal.

Consume calorie-dense nutritious foods. When aiming to gain weight, it is best to maximize calorie intake in every main and snack meal. Calorie-dense foods are those that provide a high amount of calories per serving. Make sure to include these foods in each of your meals.

• Some calorie-rich foods you should add to your meals include: nuts and nut butters, avocados, full-fat dairy products (like cheese, yogurt, and whole milk), butter & oils, and eggs. Don’t forget to add high-fat condiments such as mayonnaise, cream cheese, or creamy salad dressings.
• Not all fatty foods are beneficial or suitable for regular consumption in large amounts. You should limit foods like fast food, fried foods, sugary candies, and processed fatty meats (e.g., smoked sausages or hot dogs).
• If you tend to eat multiple meals throughout the day, you may feel fuller. It’s best to have more snacks rather than large meals. Even if your main or snack meals are small, as long as they’re calorie-dense, they will significantly aid in weight gain.

Add extra calories to your meals and recipes. In addition to consuming calorie-rich foods, you should enhance your favorite dishes and recipes with more calories. Adding calories or using calorie-dense ingredients in your recipes is a simple way to increase the total calorie intake. The more you increase the calories in your meals, the more you’ll absorb in a day or week.

• For recipes, consider using full-fat dairy products or powdered milk in soups, stews, or dishes that are cooked and served immediately.
• Drizzle some extra virgin olive oil or add a small slice of butter to salads, steamed vegetables, soups, and cooked dishes.
• For low-calorie meals, consider topping them with calorie-dense ingredients. For example, sprinkle some nuts and oatmeal on full-fat yogurt or add shredded cheese and sunflower seeds to your salad.

Incorporate high-calorie drinks. Drinking calorie-rich beverages is another way to gradually gain weight. Of course, liquids won’t make you feel as full as solid food, so you can easily drink more high-calorie drinks.

• Smoothies can be as effective as a main meal or a snack. They’re a great way to supplement your nutrition and calorie intake. You can sip on smoothies during meals or snacks to increase your calorie intake. Try making a smoothie with: whole milk/yogurt, nut butters, avocados, chia seeds or flaxseeds, and frozen fruits.
• Enjoying fresh fruit juices is another healthy way to boost calorie intake. 100% pure fruit juice often contains a lot of vitamins, minerals, and high calories.
• Meal replacement nutrition drinks are another option, offering a range of vitamins, minerals, protein, and calories from 100 to over 350 per serving. Avoid low-calorie options. If you opt for powdered milk drinks, remember to add some whole milk to create a high-calorie beverage.
• Avoid drinking soda, milkshakes, sugary coffee drinks, or sweetened tea as liquid calorie sources. While these drinks are calorie-dense, they provide very little nutritional value and are packed with refined sugars.

Eat your favorite foods. Gaining weight can be difficult, especially if you’re not feeling hungry or are recovering from an eating disorder. Indulging in your favorite calorie-rich foods can stimulate your appetite.

• If you’re not that interested in eating, think about a dish you crave. Perhaps you’re craving pasta or spicy Mexican food? Opt for these dishes if regular food doesn’t excite you.
• You can also try enjoying or preparing flavorful dishes using herbs or spices. The more you try tasty, flavorful meals, the more your appetite will be stimulated.
• Consider going for a brisk walk before mealtime. Even light exercise can help spark your appetite.

Say no to unhealthy fat sources. When trying to gain weight, you might think that unhealthy fat-laden foods could be a good addition to your meals. However, many high-fat foods are processed and contain significant amounts of saturated or even trans fats. These foods are often harmful to your health and may increase your risk of heart disease.

• Foods rich in unhealthy fats that you should minimize in your meals include: processed meats (like smoked sausage, hot dogs, or sausages), pastries, candies, canned baked goods, fast food, or fried foods.
• However, you can still enjoy these foods on special occasions in moderation. There's no need to completely avoid them, but they should not be a central part of your weight-gain plan.

Engage in regular aerobic exercise. Even if you’re trying to gain weight, regular aerobic exercise will help keep you healthy and offer several benefits for your daily life. These heart-rate-boosting exercises strengthen the heart, improve or manage conditions like high blood pressure or diabetes, and help build endurance throughout the day.

• Some great heart-rate-boosting exercises include: running or walking, cycling, swimming, or hiking.
• Always keep track of how many calories you burn during your workout. It’s important to calculate this number specifically for your overall goals.
• If you’re doing aerobic exercise and struggling to maintain your body weight or continuing to lose weight, it’s necessary to reduce the intensity, frequency, or duration of your workouts.

Try strength training exercises to build strong muscles. These exercises can be very helpful in your weight-gain efforts. As your muscle mass gradually increases, you’ll notice a gain in your body weight. This is especially important when working toward weight gain. Many people don’t realize that exercise is also essential for gaining weight, not just for losing it.

• Some strength-building exercises include: weightlifting, resistance training (such as push-ups or sit-ups), and Pilates.
• Strength training exercises may burn calories, but they don’t burn as many as aerobic exercises. However, it’s still important to be aware of how many calories your body is burning during these exercises and how it impacts your weight.

Consult a trainer. Speaking with a trainer can help you devise a workout plan tailored specifically for you. A trainer can guide you in adapting to exercises or routines that can help your body stay healthy while maintaining or increasing your weight.

• Visit a gym to find a suitable trainer. Most gyms offer these services, and you’ll likely receive the best pricing during your first consultation.
• Discuss your current weight and goals with the trainer. Make sure they understand your strong desire to gain weight in a healthy way.

Weigh yourself weekly. Regular weighing is crucial when you're trying to gain weight. Record your starting weight and how much you aim to gain each week. This will help you monitor your progress or signal whether you need to adjust your weight-gaining plan.

• Weigh yourself at the same time of day, in the same clothes, or even without clothes each week. This practice minimizes inaccuracies, such as the weight of clothing or food consumed throughout the day.

Reevaluate monthly. At the end of each month, don’t forget to check your body weight and food journal. Assess whether you’re on track and if you’re reaching your desired weight goal.

• If you're gaining weight steadily, it means you’re moving closer to your target weight. Once you hit your goal, track how the current calorie intake helps you maintain your weight.
• If you stop gaining weight or plateau, it’s time to review your diet and lifestyle. Recalculate your total calorie intake and check your food diary. If you’re sticking with the same portions, you might need to increase your calorie intake. Make adjustments and review again next month to gauge progress.

Build a support network. Having a support system is incredibly helpful for any changes or goals you set. If you're trying to gain weight, especially after an illness, your support group will keep you motivated and encourage you as you work towards your goal.

• Talk to family and friends about your current situation and goals. Don’t hesitate to share what you’re doing, why you’re doing it, and how they can help keep you on track.