Tips to Gain Healthy Weight

No matter how much having a lower number on the weighing scale is glorified, being underweight is not healthy. Or cool. We said it. In fact, being underweight can be equally as unhealthy for your body as being overweight. Gaining muscle mass is directly linked to weight gain. If you make certain lifestyle changes, you can also achieve the healthy weight you desire.

Here are some points that can prove to be helpful if you are looking forward to gain healthy weight:

Consume High Amounts of Protein

Protein can be easily converted into lean muscle muscle mass by the body, making it easier for you to gain weight. You can add protein rich foods like eggs, meats, low-fat dairy, whole grains, yoghurt, nuts, and others to your diet in order to maintain these levels of protein. Addition of weight gainer can help you increase the protein intake and also gain extra calories to reach your goals.

This does not mean that you can exceed the recommended daily intake for protein. But you should surely include some form of protein in all your meals. Up to a maximum of 2 grams of protein per kilogram of body weight is safe for consumption. You can consult a physician or nutritionist to gauge the appropriate amount of protein intake based on your requirement.

Ensure a Calorie Surplus Diet

Calorie surplus diet implies a diet where you consume more calories than your body burns. Eating in calorie surplus may seem easy but this doesn’t mean that you can consume loads of unhealthy foods with trans fats or high added sugar content. These will end up in accumulation of unhealthy fats in the body, and would not only hamper with your weight gain goals but may also negatively affect your overall health.

If you want to increase the number of calories to gain weight, consumption of good carbohydrates like rice, potatoes, beans and legumes, whole grain breads, and so on can be a great option. You can also opt for smoothies or milkshakes and have more of a liquid diet with the required nutrients.

Increase the Frequency of Eating

You may struggle to gain weight if you feel full faster. Increasing the frequency of eating may help you overcome this problem, and eat more in order to achieve your goal. Between your meals, you can also choose to snack on foods like peanut butter, nuts and seeds, dried fruits, and so on to increase the calorie intake.

Eating every three hours can be ideal to maintain the lean muscle mass in your body. You can also maintain a diary or journal to track the food intake, and plan your meals and snacks accordingly to reach your weight or mass gain goals.

Workout and Exercise Regularly

Having a regular exercise routine will help you stay active, and gain muscle mass, thereby aiding healthy weight gain. While resistance training and strength training are important to achieve the required muscle mass, you should not neglect cardiovascular exercises like jogging, cycling or swimming. With all the weight and mass gain, your heart also needs to remain healthy, and cardiovascular exercises will help you with just that.

Exercise also helps in increasing your appetite. This may lead to an increase in portion size, thereby helping you consume the extra calories required. You can set goals and plan out exercise routines in advance to be able to achieve the desired results.

Get Enough Sleep

We cannot focus enough on the importance of getting enough sleep and rest. It gives the body enough time to rebuild muscles in a healthy way. Poor sleep may cause a feeling of sluggishness throughout the day, obstructing the effectiveness of daily activities. Getting a good sleep can also help enhance the efficacy of physical activities, resulting in an increase in hunger levels and providing you the chance to eat more calories.


The key to gain healthy weight is to eat healthy, exercise regularly, rest well, and practise a healthy lifestyle. You may not be able to see much results instantly. Consistency is important, and over time, your body will transform into its healthiest form.

What strategies have you tried to gain weight? Share your experience with us in the comments below!