Introduction

Some desire to put on a few pounds of weight. If you are concerned with feeling too skinny or especially if you have lost weight, this could be due to stress, illness, or even over-exercising, you may want to know how to gain weight safely. The good news is that you can gradually put on weight over time depending on the foods you eat and other modifiable habits you indulge in.

Tips for Gaining Weight Naturally

Eat More Calories

Weight gain is taking more calories in the body than the calories burnt on a particular day. To get an idea of how much food one must consume, increasing the daily calorie intake by 500 to gain one pound per week is necessary. Keep a calorie tracker through an app or a food diary to confirm that you take enough calories for a positive balance. Those extra calories should come from nutrient-dense foods such as nuts, whole grains, dairy products, eggs, lean meats, fruits, vegetables and healthy fats.

Eat More Protein

Protein is needed for muscles and weight gain. The daily protein intake should be 0.7-1g per pound of body weight. Good protein sources include eggs, lean meats, fish, beans, nuts, seeds, and dairy products. Take your proteins in small portions with a frequency of about 5-6 small meals daily to optimise muscle protein synthesis.

Lift Weights and Exercise

Although diet is important, strength training should be noticed when gaining weight. Lifting weights helps build muscles, and as such, when you start working out, you start putting on weight in the form of muscles instead of fats. Strength workouts should be performed 2-4 times a week with enough recovery and rest. Squats, deadlifts, rows, presses, and any movement that arevolves large muscle groups is good if the goal is to build mass.

Eat Frequently

Do not go without meals – the three large meals accompanied by several snacks daily allow one to take many calories. The hunger pangs may be subdued after hours or even days without the need to eat, thus making it hard to gain weight. Feed your body regularly by consuming meals at least 3 to 4 times daily. The consumption of healthier food items such as yoghurt, granola bars, nuts, and dried fruits makes it easier to attain a calorie surplus.

Choose Calorie-Dense Foods

Some foods offer far more calories per ounce than others. Choose foods with high-calorie content but must be healthy, such as nuts, nut butter, dried fruits, avocado, olive oil and full-fat dairy products. For instance, 2 tablespoons of peanut butter contains roughly 200 calories. Subtle changes such as using whole instead of skim milk in a cup of coffee or having an avocado with your meal make it easier to bulk up your calorie intake.

Weight Gain Shakes or Supplements

Weight gain shakes that one can prepare include protein powder, peanut butter, whole milk, oatmeal and fresh or even frozen fruits; taking several hundreds of ‘additional’ calories daily. If you find it challenging to put on weight by consuming regular meals, consult your doctor on protein supplements such as protein shakes and nutritional beverages. These offer additional energy with vitamins and minerals for those who need it.

Be Patient and Listen to Your Body

The process of putting on weight in a healthy manner requires commitment and patience for change to happen in terms of diet and exercise. Try to put on only 1-2 pounds per week – trying to gain weight faster typically fails. It’s important to listen to your body and lower or increase your calorie consumption accordingly. Trust your body's signals when it comes to gaining weight safely and effectively.

Conclusion

Losing weight involves being smart and patient with the foods that you take and the exercises you do. Pay more attention to consuming calorie-dense and nutrient-rich foods in unprocessed or natural forms. In the long run, and with patience, you will add mass in the form of muscles, not just fats. It is also important to talk to your doctor or an accredited dietitian if there are factors preventing weight gain or if further advice is needed.

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Frequently Asked Questions

1. Is it bad to gain weight fast?

According to most dietitians, it is healthy to gain up to 1-2 pounds per week. It is known that fast weight gain means the deposition of fat tissues rather than muscles; therefore, it is better to follow a slow and steady weight gain program based on the consumption of healthy foods and strength training.

2. Is it possible for people to have certain conditions that make it difficult for them even to gain some weight?

Yes. It is important to understand that certain diseases such as hyperthyroidism, diabetes, cancer or malabsorption syndromes, which affect digestion and absorption, will all put a person at a disadvantage when it comes to gaining weight solely by diet. Some drugs also may play a role in the development of type 2 diabetes. If you are trying to put on weight and the calorie intake is not showing any result, consult your doctor. You may be suffering from some diseases.

3. I’ve been gaining weight recently, but I still feel that my clothes are loose – what is the reason?

This is possible because you have acquired lean muscles rather than fats. Muscle is less bulky than fat – so even though you are getting leaner from strength training and your weight is increasing on the scale, your pants may still feel loose. Focus on how the body acts and feels rather than its size in garments. Take body fat percentage, before and after photos or any other fitness goals as your assessment.

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