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How to gain weight the healthy way: 7 tips if you are underweight

By Julia Denner (Runtastic Nutritionist) and dennis race (underweight nutrition advisor,

Today, more than 1.9 billion people worldwide are overweight. Many people cannot imagine that there are actually people who want to gain weight but are unable to do so. gaining a few pounds is a real challenge some people Those who are underweight IEspecially if they want to do it in a healthy way.

How can I gain weight? – 7 Best Tips

Tip 1: Be patient!

This is probably the most important tip: It doesn’t matter if you want to gain or lose weight, you have to be patient. no change Happens overnight.


If you want to gain weight in a healthy way, you need to consume more calories than you burn each day (caloric surplus).

how it works: do your calculations daily calorie requirement And add an extra 200-300 calories.

It’s really important that you have a caloric surplus. EverydayNot only occasionally. This is the only way to gain weight in a healthy way.

Tip 2: Quality over quantity

Being able to eat as much as you want…that’s all well and good. But if you want to gain weight fast then you need to eat a healthy diet. burger, fries, and soft drinks are packed with calories, but they also contain a lot of saturated fat, salt, and sugar. It would be better if you focus on nutrient and calorie rich foods to gain weight:

  • avocados
  • legumes
  • whole grain products
  • dried fruit
  • potato
  • rice
  • Meat
  • fish
  • nuts and seeds

also don’t forget Eat enough fruits and vegetables to meet your micronutrient needs. When you focus on gaining weight, high calorie Food should be a priority.

Tip 3: Eat regular meals

To increase your weight, yYou don’t have to eat your daily calorie requirement in three main meals. Five or six regular meals (spaced throughout the day) are easier on your stomach and keep you feeling full. Also, you should avoid skipping meals and always carry some snacks with you in case you get hungry while on the go.


Healthy snacks in between meals:

  • dried fruit
  • Nuts and Nut Butter
  • vegetable sticks Avocado Hummus
  • Homemade granola bars with dried fruit or dark chocolate
  • Guacamole
  • Chocolate Smoothie

Tip 4: Increase Portion Sizes Gradually

If you try to start eating huge amounts from one day to the next, it won’t work. Instead, gradually increase your portion sizes every week. This way your body can slowly get used to the big meal.

After a few weeks, you’ll be able to eat a lot more. if you add high calorie Include foods in your diet as well, you will significantly increase your calorie consumption and thus gain weight.

Tip 5: Mild Products? no, thanks!

Stay away from products labeled “low-fat” or “light.” At the grocery store, be sure to buy the regular fat version. In addition, naturally high-fat foods such as avocados, nuts, seeds or high-quality vegetable oils should be a regular part of your meal plan. They fill you up and provide you with lots of nutrients and calories.

Tip 6: Track Your Calories

Log everything you eat and drink: A food tracking app helps you learn more about your eating habits. Maybe you can squeeze in a few more calories here or there? or maybe you forgot to have breakfast yesterday,

Tip 7: rely on strength training

Exercise is very important for gaining weight. Intense bodyweight training strengthens your muscles and also stimulates your fat burning engine, Endurance sports such as running or biking are also important for your health, but they burn a lot of calories without actually stimulating muscle growth.

If you want to gain a healthy weight, we recommend focusing on strength training (3-4 times a week) with higher weights and fewer repetitions. This is the most effective way to experience muscle growth. Try using the adidas Training App workout maker Here’s how to put together a full-body strength training workout that fits your intensity level and timetable. You can do it at home or in the gym.

If you choose to work out at the gym, basic exercises are the most important. The best exercises for muscle growth are:

  • bench press
  • dead lift
  • pull ups
  • squat

before incorporating these exercises into your Have a training plan, a physiotherapist or fitness trainer show you them to make sure you are doing them correctly so you don’t get hurt.


Eat plenty of protein after a workout. Healthy, high-quality protein sources include chicken, eggs, tofu, legumes and nut butters. This will help you to gain muscles. A combination of protein and carbohydrates is also a good idea.

take away:

Like being overweight, being underweight can be quite a struggle in everyday life. getting enough healthy Weight can prove to be quite a challenge. The important thing is to stick with it and give your body the time it needs to adapt. We wish you success on your journey!

What matters is that you:

  • eat high-calorie, nutritious foods
  • Eat regularly and gradually increase your portion sizes
  • cut back on endurance exercise
  • focus on muscle growth
  • Don’t give up even when it’s hard!

If you adopt these tips for a long time then no one will be able to stop you from gaining weight.




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