Healthy Weight Gain: 7 Ways To Gain Weight In A Healthy Manner


Weight Gain

Healthy weight gain needs good diet, frequent exercise, and thoughtful lifestyle choices. Consuming high-calorie junk food may cause weight gain and health problems.

Eat More Calories

Create a caloric surplus by eating more than you burn. Eat lean proteins, whole grains, fruits, veggies, and healthy fats. Eat nutritious snacks between meals to get more calories.

Frequent, Balanced Meals

Spread out your daily calorie target among many meals and snacks. Three major meals and two to three snacks. Proteins, carbs, and lipids should be balanced at each meal.


To develop muscle, use resistance workouts. Weightlifting, bodyweight exercises, and resistance band workouts boost muscle and weight gain.


Diet High in Protein

Increase protein intake for muscle development and repair. Use chicken, turkey, fish, eggs, dairy, legumes, tofu, and tempeh as lean protein sources.

Healthy Fats

Healthy fats provide more calories per gram than protein or carbs. Avocados, almonds, seeds, olive oil, and salmon are good sources.

Foods High in Calories

Include calorie-dense items in meals and snacks. Peanut butter, dried fruits, whole milk, granola, trail mix, and whole-grain bread are examples.

Stay Hydrated

Drinking adequate water daily helps digestion and health. Instead of soda, drink milk or smoothies.