HOW TO GAIN WEIGHT? 5 Practical Ways

Are you struggling to put on weight and wondering how to do it effectively? Sometimes you feel frustrated and hopeless. Here we’ll explore simple yet effective strategies to help you achieve your weight gain goals. From understanding the causes of being underweight to practical tips. This blog post promises to provide you with actionable advice to support your journey towards a healthier, happier you.

So Let’s get started.😊

How to check if you are underweight?

checking if you’re underweight is important for your health and also a starting point in the weight gain journey.

Calculate Your BMI (Body Mass Index)

BBMI is just the way of expressing fat percentage of your body depending upon your height and weight. You can find many online BMI calculators where you input your weight and height, and it gives you a number. 

Here is also a link to one BMI calculator:

BMI (Body Mass Index) Calculator

Here’s how it works:

  • If your BMI is below 18.5, it suggests you might be underweight or need to gain weight
  • A BMI between 18.5 and 24.9 is considered normal.
  • A BMI of 25 or higher suggests you might be overweight or need to lose weight.

After checking this if your BMI is less than 18.5 then go ahead with the weight gain journey.

Causes Of Being Underweight

To solve any problem you have to know the causes of the problem. If you understand the root cause you can easily solve the problem. So let’s understand all the possible reasons for being underweight.


Sometimes, people naturally have a fast metabolism at birth or a smaller appetite due to their genes, which can make it hard to gain weight.

High Metabolism

Some people burn calories faster than others, which means they need to eat more to maintain a healthy weight. And if they don’t eat enough calories they fall into the underweight category.

Poor Diet

Not eating enough food, skipping meals, or following restrictive diets can lead to being underweight because your body isn’t getting enough nutrients. And if your body not getting enough nutrients you will become underweight eventually.

Medical Conditions

Certain health issues like thyroid problems, digestive disorders, or conditions that affect how your body absorbs nutrients can cause weight loss or difficulty gaining weight.

Mental Health

Stress, anxiety, depression, or other mental health issues can affect your appetite and lead to weight loss. It means you have to put effort into your mental health also if you want good weight.

Physical Activity

 If you’re very active and burn a lot of calories through exercise or work, you might need to eat more to maintain a healthy weight. If you work out a lot you need more calories than normal persons.


Some medications can suppress appetite or cause nausea, leading to unintentional weight loss.

Summary:  Read all causes carefully of being underweight. Identify your reason/cause for being underweight and start working on it.

Why You Should Not Gain Weight So Fast?

The weight gain journey is a long run journey do not start the weight gain journey in a hurry. Gaining weight too quickly can have some drawbacks.

  • Rapid weight gain can increase the risk of health problems like high blood pressure, heart disease, and diabetes.
  • Your body may struggle to keep up with sudden changes, leaving you feeling tired and weak.
  • When you gain weight rapidly, your skin may not have enough time to adapt, leading to stretch marks, especially in areas like the abdomen, thighs, and breasts.
  • Your body and mind may need time to adjust to the changes, making it harder to maintain healthy habits in the long run.

Summary: Your ultimate goal of gaining weight should be a healthier life not only gaining weight so be patient.

How Long Will It Take to Gain Weight?

Over six months, an individual/person can acquire an average of roughly 15 pounds (6.8 kg)by consuming 500 extra calories every day. And this is healthy weight gain.

If you can eat more than 500 extra calories per day you can estimate your weight in the next 6 months by using the above value.

But this figure is not obvious to everyone. 

Everyone will have their own weight gain journey so do not rely only on this figure it can be different for you.

And if you feeling tired all the time you can read this article : 5 Reasons Why You Are Always Tired + Solutions

How To Gain Weight? 5 Practical Ways to Gain Weight

Increase Calorie Surplus

One of the most obvious ways to increase your weight is to increase your calorie intake.

If your body needs 2000 calories per day. You should eat more than it so extra calories will help you to gain weight

If you want to check your daily calorie needs click here.

Remember that calorie calculators are only meant to be used as approximations. If you want to gain weight slowly and in healthy way eat 400-500 more calories each day. 

Increase Your Protein Intake

Protein is the building block of our body we need to take protein in every single meal.

Protein is necessary for muscle growth this is the reason most athletes prefer the recommended dietary allowance (RDA) of protein of 1-1. .5 grams per pound per day, or 6 grams every 2. 2 pounds.

Protein-rich foods are:



Chicken breast

Greek yoghurt

Lean beef



Increase Your Intake Of Carbs and Fat

Three groups, protein, carbs, and fats, help in gaining muscles or you wait to extent your weight. You have insufficient choice of high-carbohydrate and high-fat foods in each serving what you eat.

Strive to consume dinner 4 to 5 days a week. Make sure you are eating something nutritious and weighty between big meals throughout the day.

The following will all collectively improve the situation.

Eat Calorie/energy-dense foods Regularly:

Here are some energy-dense foods that may help you gain weight:

  • Nuts: almonds, walnuts and peanuts etc
  • Dried fruit: raisins, dates, prunes, and others
  • Fats and oils: olive oil, avocado oil
  • Other energy-dense foods: avocados, dark chocolate, peanut butter, coconut milk, and trail mix

Try to incorporate these foods into your daily diet.

Use Bigger Plates

If you want to eat more you should eat on a big plate. Eating on a bigger plate will help you to eat more calories. Because:

When you serve food on a larger plate, it can make the portion look smaller compared to the plate size. As a result, you might feel like you’re eating less even though you’re consuming the same amount of food. This could lead to eating more to feel satisfied, which might contribute to weight gain over time.


In conclusion, we can 

  • Gaining weight in a healthy way requires understanding your current weight status by checking your BMI.
  • Identifying the causes of being underweight, such as genetics, high metabolism, poor diet, medical conditions, mental health issues, physical activity levels, and medications, is crucial.
  • Rapid weight gain can pose health risks and challenges such as increased risk of diseases, fatigue, stretch marks, and difficulty maintaining healthy habits.
  • Patience is key in the weight gain journey; aim for gradual and sustainable progress towards a healthier life.
  • On average, gaining around 15 pounds (6.8 kg) over six months by consuming an extra 500 calories per day is considered healthy weight gain.
  • Practical ways to gain weight include increasing calorie intake, focusing on protein-rich foods, incorporating carbohydrates and healthy fats into your diet, consuming energy-dense foods regularly, and using bigger plates to trick your brain into eating more.
  • Remember, each person’s weight gain journey is unique, so listen to your body and adjust your approach accordingly for the best results.
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