Updated: 1/3/24
You’ve heard it before – to gain weight healthily you need to eat more calories and lift weights. But how exactly do you structure your diet and exercise plan for consistent, muscle-focused weight gain? It’s not as simple as just eating anything and everything in sight. In this blog post, I want to walk through a proven 7 step guide for healthy weight gain. These strategies have worked wonders for myself and others looking to transform their physique. Whether you’re underweight and trying to add muscle mass, or an athlete looking to gain an edge, following these nutrition and training tips can help you gain weight the right way – focusing on gains in muscle versus fat. Let’s dive into step one and get started on your journey to a healthier, stronger you!
How to Gain Healthy Weight
We often assume that a trim and lean body equals perfect health, but there are cases in which a low body weight may be a concern, especially with factors like poor nutrition, pregnancy, etc. It may be necessary to gain weight for health reasons or it may be a personal choice to build muscle or strength.
Regardless, it’s important to gain weight in a way that doesn’t damage overall health with a balance of healthy dietary and lifestyle practices. Patients trying to gain weight may want to prioritize balancing muscle mass and subcutaneous (i.e. healthy) fat instead of visceral (unhealthy, artery-clogging) fat.
It is also important to see a doctor or dietician for an evaluation to develop a plan to meet your target weight. Now that we’ve laid out some of the factors involved in healthy weight gain, let’s take a closer look at specific approaches to diet and lifestyle.
Gaining weight is not always as easy as people may think, but it is equally important to maintaining a healthy body. Whether you struggle with a naturally high metabolism or a busy schedule that leaves little time for meal prep, there are ways to support a healthy weight gain. In this post, we’ll share 10 tips on how to gain healthy weight.
1. Increase Your Calorie Intake
One of the simplest ways to gain weight is to consume more calories. Start by adding an extra 500 calories to your daily diet. Include healthy foods that are higher in calories such as nuts, seeds, avocados, and whole-grain bread.
2. Opt for Nutrient-dense Foods
It’s important to gain weight in a healthy way. Choose foods that are high in nutrients like protein, fiber, and healthy fats. These will help support muscle growth and keep you feeling full for longer periods.
3. Eat More Frequently
Instead of sticking to just three meals, add snacks in between meals to increase your calorie intake. Try eating 5-6 smaller meals throughout the day, high in protein and carbohydrates.
4. Resistance Training
The main focus should be building lean muscle mass. Incorporation of resistance training exercises like weight lifting, push-ups, or squats, will promote healthy muscle growth by increasing calorie expenditure and muscle endurance.
5. Rest and Recovery Time
Getting adequate rest is important to promote muscle growth and recovery after workouts. Lack of sleep and recovery time can lead to muscle fatigue, and slow down your weight gaining progress. Add active rest days to your workout routine to promote recovery.
6. Drink Protein Shakes
Smoothies or shakes with healthy calorie-dense foods like almond or peanut flour, banana, protein powder, and oats are a convenient way to add more calories to your diet. Drink up to 2-3 shakes daily to aid in healthy weight gain.
7. Use Bigger Plates and Bowl Sizes
Visual cues such as bigger plates and bowl sizes can help you control your portion sizes, and thus aid in calorie intake.
8. Increase Healthy Fats in Your Diet
Regardless of the type, fat has twice as many calories per gram compared to carbohydrates and protein. Add foods that have healthy fats such as avocado, nuts, seeds, fatty fish, lean red meat, and olive oil.
9. Reduce Stress
Studies have shown that stress can negatively affect appetite and contribute to weight loss. Taking conscious steps to manage stress can play a big role in supporting healthy weight gain.
10. Be Consistent!
Healthy weight gain takes time and effort, but it’s important to stay consistent with your routine even when you’re not seeing results right away.
Where to Buy Supplements
Are you interested in trying these supplements to support muscle building and weight gain? You can purchase a wide variety of supplements at BulkSupplements.com. The company is an industry-leading manufacturer and distributor for pure dietary supplements, including these safe and healthy weight gain supplements:
This is a popular supplement for bodybuilders, but it can also help you gain weight. Creatine increases the amount of water your muscles hold, which can lead to weight gain. It can also help you perform better during workouts, which can help you build muscle. Take between 3-5 grams per day, but make sure to drink plenty of water.
Whey Protein
You’ve probably heard of protein powder, which is a common supplement for people looking to build muscle. Whey protein, in particular, is a fast-digesting protein that is easily absorbed by the body. It’s perfect for those who struggle to get enough protein from their diet alone. Add whey protein to your shakes, smoothies, or oatmeal for an extra boost of protein and calories.
Omega-3 Fatty Acids
While not specifically a weight-gaining supplement, omega-3 fatty acids are essential for overall health and can support your muscle-building goals. These healthy fats help to reduce inflammation, improve joint health, and support cardiovascular function. In addition, omega-3s may also help to boost insulin sensitivity, which can aid in muscle growth. Try to consume at least 2-3g of omega-3s per day from sources like fatty fish, flaxseeds, and chia seeds.
Beta-Alanine
This amino acid is known for its ability to improve muscular endurance and delay fatigue. By buffering lactic acid build-up in the muscles, beta-alanine can help you to push through tough workouts and maximize your time in the gym. This supplement is particularly useful for those who are looking to lift heavier weights and perform more reps per set. Try taking 3-6g of beta-alanine per day for best results.
Vitamin D
Vitamin D is an essential nutrient that plays many important roles in the body, including supporting bone health and immune function. It’s also been shown to play a role in weight loss and weight gain. Studies have found that people with higher vitamin D levels tend to have a lower body weight and are less likely to gain weight over time. Supplementing with vitamin D may be particularly beneficial for people who live in areas with limited sun exposure.
BulkSupplements.com is not just a consumer brand. It also supplies pure ingredients to other brands that distribute food and other supplement products. Visit BulkSupplements.com to place an order today!
Bottom Line
Although we tend to put more focus on weight loss, there are health benefits to gaining weight, such as maintaining a healthy pregnancy, building muscle or correcting low body weight. Regardless, it’s important to do so in a way that doesn’t damage your overall health. Making smart and conscious dietary and lifestyle choices—eating a balanced diet, lifting weights to build muscle and staying consistent—can help you achieve healthy weight gain. There are also supplements that may help support exercise recovery and muscle-building.
Gaining healthy weight can be a challenge, but with the right lifestyle, eating habits and exercise routines, it is possible. Incorporating these tips in your daily routine and combining them with a balanced diet can help ensure that you are maximizing every effort towards healthy weight gain, while supporting overall health and wellness. Remember to be consistent and persistent, and celebrate the progress you make along the way.
However, it’s important to consult a doctor or physician before you make any dietary changes or try any new supplements. In addition to these suggestions, with a doctor or nutritionist’s supervision you can come up with a personalized plan to gain weight in the healthiest way possible.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
