While a lot of the health discussion has been about losing weight, there are also many people who are having the opposite trouble, gain weight. Either because of a rapid metabolism, medical situations, high activity levels, or simply just genetics, gaining healthy weight can be significantly challenging just as much as losing weight.
Why Is Gaining Weight Important?
There can be many benefits of gaining weight when you’re underweight, or trying to put on muscle, such as:
- More energy and endurance
- Better immunity and health
- Stronger muscles and bones
- Improved hormone regulation
- Increased focus and mood
Of course, not every gain is a positive gain. The focus should be on increasing lean body mass and not body fat. This is why it is imperative to take a healthy and structured approach to gain weight.
How to Gain Weight Safely and Effectively
- Consume More Calories than you Expend
In order to put on weight, you must consume more calories than your body burns; aka you must be in a caloric surplus. The daily total generally means that you’ll need to add calories to your daily, above your activity level. A good place to start for a steady weight gain is an additional 300–500 calories a day. To gain weight more rapidly, add more calories—around 700–1,000 per day.
Tip: Get a calorie tracking app to understand how many calories you are currently consuming and then adjust your intake until you hit your target calorie goal.
- Prioritize Nutrient-Dense Foods
Rather than filling up on junk food, aim for foods that are high in calories, but still nutrient-dense which means high in calories:
- Healthy fats: Nut butter, nuts, seeds, olive oil, fatty fish, avocado
- Protein: Legumes, eggs, chicken, beef, protein shakes, tofu
- Carbohydrate: Starchy veggies (e.g., potatoes and corn), whole grains, oats, fruit
- Dairy: Whole milk, yogurt, cheese
- Consume More Regularly
If you find it difficult eating large amounts, try eating 5–6 smaller meals throughout the day. You can include snacks like:
- Peanut butter on toast
- Trail mix
- Protein powder smoothie with nut butter
- Greek yogurt with fruit and honey
- Strength Training
Exercise—especially resistance training—is highly valuable for gaining muscle, not just fat. Make sure to include exercises using compound movements like:
- Squats
- Deadlifts
- Bench presses
- Pull-ups
What has been shown to help is lifting heavier weights, while also progressively adding weight over time. This is where those extra calories convert into muscle.
- Be Consistent
As with weight loss, healthy weight gain takes time. Be patient and monitor your progress, just as you would during weight loss. Keep track of not only your weight, but also your strength gains, measurements of your body, and your clothing fit.
Things to Avoid
- Empty Calories: Soda, candy, and fried food will put weight on you but will not help you be healthy.
- Missing Meals: Even if you are not hungry, your body still needs consistent nourishment.
- Stress and Lack of Sleep: Stress raises metabolism, and lack of sleep lowers appetite. Both can hamper your weight gain goals.
In Closing
Weight gain done properly is about more than just eating more, it is about nourishing your body with gradual weight gain building mass. Use quality foods, work on your strength training, and be consistent. If you cannot achieve your goal or weight gain in spite of using these suggestions, consider speaking with your doctor or registered dietitian to rule out if there is an underlying medical condition.
