how to gain weight naturally

How to gain weight healthily

How to gain weight healthily? If you’re concerned about your weight thinking that you may not weigh enough or looking for healthy ways to gain weight. It can be very simple unless you want to make it complicated.

Question: do you want to gain overall weight or you want to build up lean muscles?

We will answer both methods one by one and will also leave healthy food item list at the end of this article.


The easiest way to put on weight healthy way is just adding an extra meal per day. Yes that is right.

gain weight healthily

How to Increase weight: Try to increase your meals to a little bit, a little bit larger portion size and consider adding snacks between meals.

Make sure that you’re not choosing empty calorie foods to fill this space empty calories meaning: high-calorie soda, Pizza and junk food with no nutrients or sugary sweetened snacks(chips) or other things that come in packages with really no nutrient value.

Instead of the above empty calories, please add fatty food with good fats like nuts, yogurt, apple juice. Keep Peanut butter, and an extra tablespoon of peanut butter is an excellent way to have a good source of protein.

These food items will accelerate weight gain process.

At the end of the day you want to make sure your you’re actually consuming more calories than you’re actually spending.

Please note, if you’re working out for more than 60 minutes a day you’re going to significantly need to increase your calories so be aware of how much physical activity you’re putting in.

Again remember it can be as simple as adding an extra meal of helpful good nutrient foods for overall weight gain.


how to gain weight naturally for muscle building? For some people weight gain is as painful as weight loss for others these opposites never collide. However, having low weight problems may be just as bad for your health as being fat.

There is so much information about weight loss, but how do you act to achieve the opposite?

healthy weight gain

For many obvious reasons we need healthy food to build up a strong body think productively. Since our body composition is 80 percent diet we should not ignore the crucial role of food.

Do you know? In a weight gain struggle an average person needs around 3500 calories to gain a pound. So, you need an extra 500 calories a day if you want to put on extra weight in a week.

You might think not so fast, well being mindful of what you eat is important when we say food is important we don’t mean any food.

you like don’t set your weight gain on the enormous amount of pizza junk food and coke of course they’ll help you gain weight but may damage your health too.

You know that muscles in your body is much more than fat, but fat is a fast grower don’t be misled by a quick weight gain based on unhealthy feeding habits.

Here are some do’s and don’ts about healthy eating.

Eat more protein rich foods, protein is the key for muscle building it will help you gain muscle weight rather than fat mass. Good sources of protein are red meat, poultry eggs, whole grains, and salmon is high in calories and healthy fats yogurt.

Pro tip enjoy your toast with butter, jam, peanut butter or honey. However, keep in mind that protein is also very nourishing so it can reduce your hunger and appetite significantly don’t fill your stomach with water before meals otherwise you won’t be able to eat as much as you need.

Always carry a healthy snack don’t be lazy and bring cheese and crackers or dried fruit to your office. Olives, and cheese are great when you want something fresh and new.

Carry energy-dense snacks to fill your hunger when you’re out diet on vegetables and fruits choose them smartly though vegetables with calories are much better than watery ones.

Choose avocados, potatoes, sweet potatoes, and corn. Fruits like bananas blueberries grapes and mangos can give you calories and fiber change your eating habits. This means eating more meals during the day instead of overeating once a day.

Eat as much as you want, but avoid feeling bloated and extra full for a hard gainer eating 5 to 6 times a day should be enough.

Remember to make your portions smaller and diverse, eat one small snack one hour before bed, it will help you gain weight to build your muscles fast.

Now that you have healthy food as an essential element for gaining weight, you can start shaping your muscles maintain a balanced mix of cardio weight training and flexibility exercises every day.

 The basis of your training should consist of squats, deadlifts, presses and push-ups.

Train multiple muscles, and see the progress in weight gain in a week or two. Feel free to add in other exercises cardio strengthens your heart and burns chubby belly fat.

At first you will notice a major weight loss, but don’t freak out it’s just your training burns fat in your body when the main amount of fat is gone your muscles will shape up and you’ll start getting proper weight.

So don’t forget to eat before and after your workout as good food will help you put on muscle

The aim of weight gain must differ for men and women, so don’t try to put up with your friend standards when in the gym talk to a personal trainer and create a proper training program that will help you reach your goals faster.

The instructor will guide you through specific exercises or routines that can help you add weight, but remember that everything needs time don’t burn yourself out in the gym it won’t do any good to your health.

Muscles can’t grow if you train them every day with lots of exercises so be moderate and take proper rest.

Stay motivated your whole plan to gain weight starts in your head yes it does as soon as this thought was planted it grows and develops to become a reality and put to you into action so please don’t underestimate the power of an idea.

Be strongly committed to what you started and remember why you did it. We advise and track your success, make a food and workout Journal to see where you started and where you need to get.  

You can also download an app that will help you keep track of your accomplishments the internet is filled with different downloadable forms of eating routine plans or workout tables.

Find a way that suits you the most and use it remember that gaining weight takes time, but as soon as you achieve your goal don’t stop.

Organized your diet and training program to keep the weight on a set point you’ve done an incredible job in healthy eating and tough training so we believe nothing is impossible for you.

List of food items to gain weight healthily


Monster filled with calories. Eat not more than one in a day


Brown rice are loaded with protein, boil 150gm of brown rice and add one tea spoon of olive oil.


Grab these nuts: Pistachio + Almonds + Walnuts combined weight not more than 30 grams.  


200ml Milk with one table spoon Peanut butter or add blue berry make smoothie.


Contains everything. take a bowl of oat and add with full cream milk.


Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium


Protein Factory, just have 2 eggs a day, fried or boiled is your choice.

which one is your favorite item in how to gain weight healthily . Please a comment below.

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