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How to gain weight quickly: 12 tips on what to eat & how to train

How to gain weight quickly

Being underweight can be a problem for so many people. Gaining weight for them is the toughest job to do. But, with the right approach, you can achieve a healthy body weight. Read it to learn 12 amazing tips on how you can train your body and what to eat to gain healthy muscles.

What are the risks of being underweight?

There are some risks associated with being underweight. It can affect your health negatively. Some conditions that you may develop from being underweight are listed below.

  • It can weaken your immune system and increase the risk of nutrient deficiency. This is a severe condition that will need medical attention.
  • If you are underweight, it can lead to problems like infertility, osteoporosis, etc.
  • Being underweight can also indicate you have an eating disorder or thyroid problems.

So, it is important to maintain a healthy weight. You can do this with certain dieting and lifestyle changes.

How can you healthily gain weight?

If you are thinking about how you can gain weight healthily with some diet changes, you are on the right page. In general, try to consume more calories than your body uses. This way, you can put on a healthy weight.

How many extra calories you need depends on how quickly you gain weight and the condition of your health.

  • A good starting point can be eating 300-500 extra calories every day. But, if you want to gain weight quicker, you can intake up to 1000 extra calories.
  • You must be mindful when you are consuming foods with high sugar. Even though it is a quick way to increase calorie intake, it can higher your risk of developing diabetes.

12 General and effective tips to gain weight safely

If you want to gain weight safely, you must keep the following tips in mind-

  1. Concentrate on having 3 to 5 meals a day to increase calorie intake. You may snack between meals to get quicker results.
  2. Weight training is important to maintain a healthy weight gain. It will maintain your lean muscle mass. You can do squats, deadlifts, bench presses, etc.
  3. Have enough protein to support muscle growth. With daily training, intake of 0.8 to 2.0 grams of protein to increase muscle mass. You can have nuts, fish, meats, eggs, etc.
  4. Include foods with high fats and fibrous carbohydrates to increase your body weight. You can eat beans and brown rice.
  5. Consider drinking high-calorie shakes or smoothies as they can give your body nutrient-dense calories.
  6. Concentrate on nutrient-dense food to ensure your body gets the right amount of nutritional needs.
  7. Always increase the quantity of your meal slowly so that your body can adapt to the new change and work accordingly.
  8. Get enough rest in between your workouts to help your muscles repair and grow.
  9. Always stay hydrated by drinking enough water. It also supports easy digestion and nutrient absorption.
  10. Monitor your progress to how the strategies are helping you to gain weight.
  11. Consult a professional whenever needed to get useful advice for exercise plans and developing a diet.
  12. You must know that gaining weight is a time-consuming process. So, stay committed and be patient with yourself.

Things you must ignore when gaining weight

When you are on your journey to lose weight, you must avoid a few things. So, let’s know that!

  • Limit excessive cardio exercises but not fully stop them. You can do it around 20 minutes 3 times a week.
  • Never exclude vegetables with low calories from your diet because they can be a vital source of minerals and vitamins.
  • If you want to gain weight safely, determination and patience are needed. So, never lose hope and continue what you are doing.


Gaining weight needs a combination of dedication, patience, regular exercise, and a proper diet. Keep following the tips mentioned above and see the difference within a month. Also, remember the things that you must avoid when gaining weight.

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