How To Gain Weight Quickly and Safely

A more extreme strategy that involves consuming an extra 1,000 calories per day can enable a weight increase of approximately 25 pounds (11.4 kg) over the course of six months. But a sizable amount of this weight gain might be made up of fat.

how to gain weight

It’s crucial to follow the appropriate procedures if you want to put on weight.

Although consuming soda, donuts, and other junk food may initially help you gain weight, it can also increase your chances of developing diabetes, cancer, and heart disease. Instead of gaining a lot of undesirable belly fat, gaining weight in a healthy way requires gaining a balanced quantity of muscle mass and subcutaneous fat.

Focus on eating more nutrient-dense meals and leading a generally healthy lifestyle that includes exercising, getting adequate sleep, and managing stress if you want to gain weight safely.


Having a body mass index (BMI) under 18.5 is the clinical definition of being underweight. According to estimates, this is less than the body mass required to maintain good health. However, keep in mind that the BMI scale, which solely considers weight and height, has numerous flaws. Muscle mass is not taken into consideration.

People with various BMIs and body types can nevertheless be in good health. According to this scale, being underweight does not always indicate that you have a health issue.

The Centres for Disease Control and Prevention (CDC) estimate that women are nearly twice as likely as men to be underweight. 1.3% of men and 2% of women aged 20 and over in a U.S. poll that divided participants into men and women are underweight.

The Importance of Gaining Weight:

Some people may have a rapid metabolism or a hereditary predisposition to being underweight. Underweight status may also be a sign of poor nutrition or underlying medical issues.

According to one study, those who are clinically underweight had a nearly twofold higher risk of dying than people who are obese, which suggests that being underweight may be worse for your health than being obese.

Additionally, being underweight can harm your immune system, increase your risk of infection, promote osteoporosis and fractures, and interfere with conception.

Another study discovered that after the age of 38, self-reported health outcomes dramatically decreased among underweight people, suggesting that having a low BMI later in life may be associated with higher health risks.

Strategies for Gaining Weight:

Increase Calorie Intake

The most crucial thing you can do to gain weight is to consume more calories than your body requires, called a calorie surplus.

In order to gain weight gradually and steadily, try to consume 300–500 calories per day more than you expend. Aim for approximately 700–1,000 more calories per day above your maintenance range if you want to acquire weight quickly.

Increase Protein Intake

For optimum growth, development, and human health, one must consume enough high-quality proteins from animal sources.

The Recommended Dietary Allowance of protein is between 1 and 1.6 grammes of protein per kilogramme of body weight per day for healthy people to enhance skeletal and muscular growth and physical strength with little to moderate physical exercise.

Meats, fish, eggs, some dairy products, legumes, nuts, and other foods are examples of high protein foods. If getting enough protein in your diet is a challenge for you, protein supplements like whey protein can be helpful.

Include Carbs and Fats

When attempting to reduce weight, many people restrict their intake of carbs or fat. As it will be more difficult to consume enough calories, this may make it difficult to gain weight.

If gaining weight is a priority for you, eat lots of high-carb and high-fat foods. Each meal should have a good amount of protein, fat, and carbohydrates.

Avoid eating regimens like intermittent fasting, for example. This eating regimen may be beneficial for losing weight and for other reasons, but it may make it much more difficult to consume enough calories to gain weight.

Eat at least three meals a day, and whenever you can, include an energy-dense snack.

Increase Intake of Energy-Dense Foods

Eating primarily whole foods, such as fruits, vegetables, whole grains, and legumes, is crucial.
However, because these foods are typically more satisfying than processed junk food, it is more difficult to consume enough calories from them.

This can be achieved by using a lot of sauces, condiments, and spices. The easier it may be to consume a lot of food, the tastier it is. Additionally, toppings could have more calories.

Additionally, make every effort to emphasise foods that are high in energy. These are foods with high calorie counts compared to their weight.

If gaining weight is a top objective for you, it can be a good idea to limit your intake of fruit and vegetables. Fruits and vegetables include fibre, which might help you feel fuller more quickly. Less space may be left for foods that are high in energy.

Read More: Diet Plan for Weight Gain

Quick Tips to Gain Weight:

You might gain weight by consuming lots of calories and engaging in vigorous resistance training.

However, there are a number of different methods for putting on weight even more quickly.

1. Steer clear of liquids before meals. This may make you feel fuller and make it more difficult to consume adequate calories.

2. Eat frequently. When you can, include an extra meal or snack, such as right before bed.

3. Consume milk. Whole milk can be a convenient method to consume additional high-quality protein and calories while also quenching your thirst.

4. Try gaining-smoothie products. Consider using weight gainer shakes if you are having difficulties gaining weight. These have a lot of calories, carbohydrates, and protein.

5. Employ larger plates. If you’re wanting to consume more calories, you might want to use large plates because smaller dishes tend to make individuals eat less.

6. Add cream to coffee. This is an easy approach to increase the number of calories.

7. Take creatine. You can add a few pounds of muscle weight by using the creatine monohydrate pill for developing muscle.

8. Get good rest. A healthy sleep schedule is crucial for muscular building.

9. Start by consuming your protein and fat sources. If your plate contains a variety of items, start with the ones that are high in calories and protein. Eat foods with more fibre last, such as raw vegetables.

10. If you currently smoke, think about stopping. Compared to non-smokers, smokers typically weigh less, and stopping smoking frequently results in weight increase.

How Long Does It Take to Gain Weight:

A person might gain an additional 15 pounds (6.8 kg) on average over the course of six months by consuming 500 extra calories every day.

A more extreme strategy that involves consuming an extra 1,000 calories per day can enable a weight increase of approximately 25 pounds (11.4 kg) over the course of six months. But a sizable amount of this weight gain might be made up of fat.

Your body may adapt to increased caloric intake and weight gain by lowering hunger and speeding up metabolism. Your brain and hormones that control your weight, such as leptin, may play a significant role in this.

Nevertheless, It’s crucial to consult a doctor or nutritionist if you’ve tried the measures mentioned above and are still having problems gaining weight. You can use eating techniques that could help you achieve your goal with the assistance of a dietician.








Written by Shaheer Ahmed


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