7 Healthy Ways To Gain Weight

Gain weight
4 min reading time

Trying to gain weight for some people can be just as hard as trying to lose weight. One of the most common reasons for wanting to gain weight is being “underweight”. According to research, people with a BMI less than 18.5 are considered underweight, which could lead to impaired growth, a constant state of being tired, and so on.

Whether you want to embark on a weight gain journey because you’re underweight or for the aesthetics. It’s necessary to do it the right and healthy way. Overeating even when you aren’t hungry isn’t the best way to go about it, neither is constantly snacking on unhealthy junk foods. Nevertheless, here are 7 healthy ways to help you gain weight.

1. Boost your calories intake 

To gain weight the right way, you need to not only consume foods that have high calories but also, high nutritional value. A high intake of empty calories such as foods and drugs that contain solid fats and added sugar, won’t be effective in your healthy weight gain journey. Depending on your metabolism and lifestyle, people burn calories at different rates. The idea is to eat more calories than you burn. Examples of food with healthy calories are nuts, cheese, sunflower seeds, olives, avocados, peanut butter, and many more. In the same way, replace drinking sodas, coffee with milk, smoothies, juice, fresh fruits, and vegetables.

2. Add protein to your meal

There are healthy foods that contain a high level of protein to help you gain weight. Muscles are made of about 80% protein, excessive protein consumption without the muscle could convert the protein to sugar which is then stored as fat. Foods that contain a healthy amount of protein are eggs, lentils, peanuts, fish, lean meat, peas, oats, and so on. 

3. Eat regularly

If you’re struggling with having a full meal at once, you can consider breaking it down into smaller portions throughout the day. Having around six mini-meals during the day can make up for the number of calories and nutrients your body needs.

4. Indulge in healthy snacking 

Not all snacks are bad, some contain a good amount of nutrients and healthy calories that can help you gain weight. You can have snacks between meals especially if you aren’t very hungry. Healthy snacks options are protein bars, crackers, Greek yoghurt, and dark chocolates. 

5. Include carbohydrates in your meal

Carbohydrates are a vital source of energy for your body. For your weight gain, include healthy foods with carbohydrates in your meal such as Whole grains, crackers, whole-wheat bread, brown rice, potatoes, etc.

6. Exercise often

Although exercising often will make you burn a lot of calories, it is a great way to build muscle and add to your body Mass. Also, exercising regularly means you’ll get hungrier quickly hence, you will end up eating more food. 

7. Speak to a doctor or a nutritionist 

Embarking on a weight change journey – whether to gain or lose weight, could take a while before your body adapts to your new lifestyle. One of the most effective ways to gain weight is to change your food intake or nutrition. Your doctor is in the best position to advise you on the right weight gain approach to take based on your medical history – which could be to have a meal plan, to take daily supplements, or to exercise. A nutritionist or a specialist can help you come up with an effective meal plan tailored to your weight gain goals. If you would love to start a meal plan, check out our various meal plan options today!

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