Knowing how to gain weight isn’t common knowledge.

Even though it may seem like most people are looking to lose weight, not put it on, you’re not alone.

There are many reasons to put on a couple of extra pounds, and they are of course just as valid as reasons to lose weight.

It can be difficult to know where to start, though. Knowing how to put on weight, and gaining weight fast, isn’t common knowledge.

While most people would advise you to just ‘eat more high-calorie foods and high-calorie snacks’, this alone won’t help.

If you eat more cereal, biscuits, and crisps are you going to achieve your goal of gaining weight?

Maybe, but if you do it this way, you’re not going to feel great and the fat might go to your gut or somewhere else you’d prefer it not to be.

If you want to gain weight the right way, you need a plan.

You need to first establish the reasons why you want to gain weight, as this will be what keeps you going when you’re struggling to stick with it. Then, you’ll need to look into high calory diets that will work for your lifestyle and eating habits, then you’ll want to see how to go about it in the healthiest way possible so as not to put yourself at risk.

meals
Coming up with a meal plan is one of the best things you can do to gain weight quickly. Unsplash
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Why choose to gain weight

Just as trying to lose weight is a personal choice, so is choosing to gain weight.

While most people will of course have strong reasons for either gaining or losing weight, you don’t need to tell anyone what you want to do with your body, if you don’t want to.

There are many personal reasons to gain weight, but also a lot of medical reasons to do so.

Personal

One of the main reasons many people choose to gain weight is because they want to look a certain way.

To Alter How you Look

It may be that you want to beef up, or so to speak, in which case gaining weight is a perfectly valid thing to try.

Perhaps your whole life you’ve been perceived as someone who is skinny and you fancy a change.

Or perhaps you’re starting to work out but you’re not yet seeing the results because you haven’t upped the number of calories you consume.

To Change How you Feel

We often tell ourselves stories about who we are, yet those stories don’t always match reality.

For example, you might want to give off the impression that you’re strong and unmovable yet you have a frail body and you often feel weak.

In this case, gaining weight could give you confidence in your body and allow you to move around the world how you want to.

Medical

The medical reasons for gaining weight are compelling because they can have a huge influence on our health.

Here are some of the most common medical reasons for putting on a few extra pounds:

Being Underweight

One of the main medical reasons to put on weight is if you are considered underweight for your age and height.

If you’re underweight, you can have a higher risk of developing certain health conditions, so it’s often a good idea to address the issue by reaching an average weight range for your body.

The best way to find out whether or not you are indeed underweight is to check in with your doctor and ask for a physical check-up.

Ageing

As you age, you begin to waste away and your bones become more brittle.

This is why hip issues are so common and why falls can become so deadly.

One of the ways that you can counteract the effects of ageing on the body is to put on some extra weight, as this can act as padding to cushion the sensitive parts of your body and protect you better if you fall.

High calory diets to gain weight

protein meals
Proteins will be important in your quest to put on weight. Unsplash

One of the best ways to gain weight is to follow your average bodybuilder’s diet full of high-calorie foods.

And no, this doesn’t necessarily mean you need to buy several large cartons of eggs and five different types of protein powder.

All you need to do at first is make sure that you eat some protein with every meal.

So for example at breakfast time that could be an omelette or Greek yoghurt with berries. It could even be a full English breakfast if you wake up with an insatiable appetite, though this should be limited to one day a week due to how unhealthy it can be.

Another key thing to bear in mind in your quest to gain weight is that not every calorie is equal.

While you can just eat eggs, or just eat chocolate bars until you hit your calory goal for the day, that’s obviously not going to be the best approach. You want the vast majority of the calories you consume to fall into the ‘healthy’ category, otherwise, you’re not going to feel great.

One easy way to do this is to plan out your meals and snacks for the day, so you don’t have to make those decisions when you’re hangry since decisions made in this state are almost always bad.

Top 10 tips to put on weight quickly

Gaining weight quickly can be tough, especially if you’re not used to eating large amounts of food in a single sitting.

However, there are a lot of things you can do to speed up the process and gain weight efficiently.

Here are ten tips for doing so:

 

  •  Start Training with Weights
  •  Come up with an Eating Plan
  •  Prioritise High-calory foods
  •  Reduce Cardio
  •  Eat More Often
  •  Take Protein Powder
  •  Don’t Skip Meals
  •  Meal Prep
  •  Drink Milk
  •  Drink Water after Meals

 

As an extra tip, work with a personal trainer or nutritionist when you want to gain weight healthily, as they’ll put you onto a diet plan full of high-calorie vegetables. With Superprof, you can find both pts and nutritionists online to help you work towards your fitness goals and help you deal with issues such as how many calories you need to gain weight.

How to stay healthy while gaining weight

healthy bowl
You don't have to give up good food to stick to a weight-gaining diet. Unsplash

Gaining weight is a perfectly viable fitness goal, but if you do it the wrong way, you might not be happy with the results.

As a result, it’s always best to prioritise healthy eating whenever you try to lose or gain weight.

The last thing you want is to feel even worse than you did before because you’ve been choosing the wrong foods to fuel your body.

Just because junk food tends to be high in calories, it doesn’t mean that it should be your go-to for lunch and dinner from the moment you decide you want to put on weight.

Sure, it’s tempting to push the self-destruct button when your goal is to put on weight since you can eat whatever you want, right?

But this is a dangerous way to live since you could end up opting for the easy and unhealthy option more often than you should.

In order to gain weight in a healthy way, you need to know what kinds of foods you should be putting in your body.

While you don’t have to be an expert in nutrition to come up with a meal plan, for some people it’s a good idea to seek out assistance when coming up with recipes for weight gain. You might have enough of your plate as it is without having to worry about preparing loads of different meals with ingredients you might not be familiar with.

One of the easiest ways to plan out meals is to think of them in terms of carbohydrates, proteins, and fats.

While you don’t need all three in every meal, you can come up with a mix and match system where you can combine the various food groups to make delicious, healthy meals.

So how do you gain both muscle and weight?

You need to know exactly how much protein and how many calories you need to build muscle and/or gain weight. If you work out as you try to gain weight - which we recommend you do - then you should try to eat about a gram of protein for every kg of weight in your body.

As for calories, there is a lot of information out there detailing how much you need to eat depending on your height, current weight, and more.

If you have these figures in mind, it’ll be much easier to figure out what you need to eat on a daily basis. You can also enlist the help of a calorie-tracking app such as MyFitnessPal since this will take care of all the tracking for you and allow you to work towards your weight gain goal more easily.

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Samuel

Sam is an English teaching assistant and freelance writer based in southern Spain. He enjoys exploring new places and cultures, and picking up languages along the way.