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When it seems like everyone is obsessed with losing weight, you might find it hard to know how to safely and healthily gain weight. But don't worry – gaining weight is absolutely achievable if you're determined to create a plan and stick to it.
Steps
Eat to Gain Weight
Increase calorie intake during meals. When cooking, think of ways to boost the calorie content of your food. Could you add a slice of cheese to a sandwich? Drop a poached egg into a hot soup? Drizzle olive oil over vegetables or sprinkle nuts, seeds, or cheese onto your salad?
Claudia Carberry, RD, MS
Nutrition Expert
Nutrition Expert
Claudia Carberry, a licensed nutrition consultant, says: "Calorie-dense foods will help you gain weight faster. Add fats like oil or butter to your meals to make them more energy-rich."
Stock up on high-fat snacks. Fat is an essential part of the diet, and consuming fats can be a healthy way to adjust your weight. You should eat nuts, seeds, and nut butters. Try pairing cheese with crackers or fresh fruits with full-fat yogurt. Hummus makes a great dip for bread or vegetables. A good amount of tahini and olive oil can boost your calorie intake. Olives and cheese are also delicious if you enjoy bold flavors.
- Keep sauces like guacamole, tapenade, pesto, and hummus in your fridge for easy snacking.
- Carry a few nut bars to satisfy cravings when you're out and about.
Drink milk and other calorie-rich beverages. Drinking water is good, but it can reduce your appetite. If you need to drink while eating, try considering calorie-packed drinks like milk, smoothies, and shakes.
- Choose whole milk instead of skim milk.
- Add peanut butter or protein powder to smoothies and shakes.
- Plant-based milks like coconut milk and peanut milk are rich and delicious options.
- Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are high in calories and protein.
- Drink water and low-calorie beverages after meals.
Eat protein. Protein is a vital component for gaining weight. Red meat can help you gain weight, especially if you're working out to build muscle. Salmon provides plenty of calories and healthy fats. Yogurt is also high in protein.
- Other fish oils can also help you gain weight. You should stock up on canned sardines and tuna in your pantry.
- Legumes are a rich source of protein and starches.
- If you're having trouble getting enough protein, you can supplement with products like whey protein.
Eat high-energy vegetables. Instead of consuming celery and other water-rich vegetables, focus on those packed with calories. Avocados, for instance, are rich in healthy fats and easy to prepare. Starchy vegetables like potatoes, sweet potatoes, zucchini, and corn are also great for weight gain. Fruits like bananas, blueberries, grapes, and mangoes provide both calories and fiber.
Opt for whole wheat bread. Foods like whole grain breads, pasta, noodles, and cookies offer more nutrients and calories than their processed counterparts. Enjoy your bread with toppings like butter, olive oil, peanut butter, or sesame butter, and drizzle with honey.
Indulge in desserts. While it's important not to rely heavily on sugary foods, it's okay to occasionally enjoy a sweet treat. Don't worry about enjoying a cake or some ice cream from time to time. If you crave dessert every night, try smaller portions and select healthier options like dark chocolate, full-fat yogurt with fruit and nuts, mixed nuts and dried fruit, or whole grain cookies and pastries.
Have more meals throughout the day. If you're underweight, you may get full more quickly. A good solution is to increase your meal frequency. Aim for 5-6 smaller meals each day instead of just 3 large ones. Consider having snacks between meals. Additionally, eating a meal or snack right before bed can help with weight gain.
Build muscle mass.
Build muscle through strength training exercises. Muscle weighs more than fat, so by focusing on muscle-building exercises, you'll gain weight. Aim for strength training at least twice a week. Ab crunches, lunges, and squats are exercises that can be done at home. You can also try weightlifting, kettlebells, medicine balls, or resistance bands.
Engage in aerobic exercises. While aerobic activities may not build muscle as quickly as strength training, they help balance your workout routine. Cardio exercises improve heart health, aid in managing chronic conditions like high blood pressure or diabetes, and boost your endurance throughout the day. Running, walking, cycling, swimming, and hiking are examples of cardio workouts.
Fuel up before and after workouts. Carbohydrates give you energy before exercising, while combining carbs with protein helps muscle recovery post-workout. Have a light meal or snack at least one hour before training. If you've recently eaten a large meal, wait 3-4 hours before working out. Good post-workout snacks include peanut butter sandwiches, yogurt with fruit, chocolate milk with crackers, or smoothies with milk, yogurt, or whey protein.
Hire a personal trainer. If scheduling effective workouts is challenging, a personal trainer can guide you in the right direction. They can show you specific exercises or design a workout plan aimed at gaining weight. Look for trainers at gyms, many of whom offer discounted sessions for first-time consultations. Discuss your weight goals with the trainer and let them know you're aiming for healthy weight gain.
Stay safe.
Gradually Gain Weight. Rapid weight gain is both unhealthy and unsustainable. If you’re eating so much that you feel uncomfortable, it means you're harming your body. Avoid overeating: stop once you're full. If you’re worried you're not eating enough, you can add small snacks later.
- Work with a doctor, nutritionist, or trainer to set clear weight gain goals.
- You can gain around 0.5 kg to 1 kg of muscle per month if you’re committed to gaining weight and sticking to a workout routine. You may gain more than this, but it includes both muscle and fat. Gaining 0.5 kg to 1 kg per week is a healthy pace.
- If you don’t lift weights, you could gain 1 kg to 2 kg each month, which includes both fat and muscle.
Avoid Unhealthy Foods. It's much easier to increase your calorie intake if you rely on fast food, but your health will definitely suffer. Instead, try cooking at home when you have the time. If cooking isn’t your thing or you’re too busy, find ways to eat out healthily. Places that list ingredients in their meals, like sandwich shops or smoothie bars, are good options.
- If you want to cook at home but have a busy week, try making large batches of food on the weekend. If you're worried about food spoiling, you can freeze half of what you cook.
- The general rule is to avoid fried foods, sugary snacks, sodas, and candy.
Consult a Doctor or Nutrition Expert. If you're losing weight without trying, it’s important to talk to a doctor. There might be an underlying issue causing the weight loss. A doctor can check your thyroid and assess whether you have a hormonal imbalance. If the doctor can’t provide a solution, you should consult a nutritionist for further guidance.
