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The best way to gain weight in 5 simple steps

Updated on May 19, 2017
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Marilyn is a freelance writer who focuses on SEO article writing, content writing, and academic papers.

Many are obsessed with losing weight, but what if your concern is gaining weight? Some people have a fast metabolism, which is why they are often skinny. On the other hand, being underweight can be a concern because being obese or being skinny is bad to our health. Also, many individuals with slim figures wanted to gain some muscle. Some who have suffered from eating disorders such as anorexia nervosa wanted to recover through gaining weight in a healthy way. Below are five simple steps in gaining weight in a healthy.

Tip #1.Consume more calories than what your body burns

The most valuable step in gaining weight is to eat a higher amount of calories than what your body needs. It is called carolie surplus. Without it, it would be impossible to gain weight. You can use a calorie counter to check your progress. You may add around 300-500 calories more than what your body burns if you want to gain weight steadily and slowly. For example, if your body burns around 2,200 calories per day, then you should increase your caloric intake around 2,500 to 2,700 calories each day. However, if you want to gain weight faster, then additional 700 or 1000 calories would be necessary. You should eat around 2,900 to 3,200 calories per day.

Choose high-carbs or high-fat foods to increase your caloric intake and eat at least three meals a day. Fat have nine calories per gram while carbohydrates have four calories per gram. Eating energy-dense foods, preferably with sauces and condiments is also advisable rather than consuming high-caloric junk foods. Spices and condiments do not only add calories and nutrients to every meal, but it also makes the food tastier. The tastier the food, the more pleasurable to eat more. You can also use bigger plates so that you could eat more food. Drinking calorie-dense shakes can also help your increase your daily caloric intake. However, make sure that the food that you eat are healthy and nutritious foods, not processed or junk foods. Otherwise, it could compromise your health in the long-run.

Tip#2. Consume more Proteins

Protein is another valuable nutrient in gaining weight since, like carbohydrates, it also have many calories. Like Carbohydrates, Protein also has four calories per gram. Protein can also build muscles. Without protein, calories may just end up as body fat. Foods with high amount of proteins include eggs, lean red meat, fish, nuts, legumes and other dairy products such as whole milk.

Tip#3. Lift Heavy Weights and Trigger more Strength

To make sure that your calories will change into muscles instead of just fat, you must lift heavy weights preferably inside a gym. You must lift two to four times a week. Lift heavy and slowly increase the volume and weight over time. If you are new to gym training, then you must hire a qualified trainer before starting any heavy lifting routine. However, it is also important to consult first with a doctor for any medical issues. Make sure you do not exercise too much since it would result in burning more calories and this will not help you gain weight. Lifting heavy weights also trigger more strength, which could help you to become more muscular.

Tip#4. Don’t drink water before eating

Drinking water before meals can make your stomach full easily, thus, losing your appetite. It would be more difficult to add more calories to your daily diet.

Tip#5. Getting enough Sleep

Gaining weight requires sleep at least 7 hours a day. However, sleeping around 8 to 9 hours a day would produce higher gains. When people sleeps, their metabolism slows down; thus, you burns fewer amounts of calories. Sleep is also the time when the body builds muscles. Sleeping around 6 hours a day would not do anything good despite proper diet and heavy lifting.


Gaining weight especially for people with a fast metabolism or those who are trying to recover from eating disorders can be difficult. However, consistency is the key, so no matter how hard it is, we must be consistent in anything that we do. If you eat more meals today, then fewer amounts of calories the following day, then you would never achieve your weight goals. Changing your weight is a long-term goal and not a short-term one. It is also important to target a recommended weight gain to check your progress daily to determine whether you are on the right track. Targeting recommended weight gain would also prevent your body from becoming obese. After all, what we want to achieve is the proper weight gain and not to become overweight.


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