If you want to gain weight, it’s very important to do it right.
Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.
If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.
There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity .
Therefore, it’s absolutely essential to eat healthy foods and live an overall healthy lifestyle.
The next chapter looks at several effective ways to gain weight fast, without ruining your health at the same time.
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
You can determine your calorie needs using this calorie calculator.
If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.
If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.
The single most important nutrient for gaining healthy weight is protein.
Muscle is made of protein and without it most of those extra calories may end up as body fat.
Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle.
However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories .
If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.
High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
Combining a high calorie intake with heavy strength training are the two most important factors.
That being said, there are several other strategies to gain weight even faster.
Here are 10 more tips to gain weight:
- Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
- Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
- Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
- Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
- Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
- Add cream to your coffee. This is a simple way to add in more calories.
- Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
- Get quality sleep. Sleeping properly is very important for muscle growth.
- Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
- Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
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