Published 07:03 IST, May 7th 2024

Want To Gain Healthy Weight? Follow These Tips To Start Your Fitness Journey

Gaining weight takes time and patience, so be consistent with your efforts and focus on nourishing your body with diet and exercise for long-term success.

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Healthy weight gain tips | Image: Freepik

While many people focus on losing weight, there are also people who struggle with gaining weight in a healthy and sustainable manner. If you're looking to build muscle mass, recover from an illness, or simply increase your overall body weight, it's important to approach weight gain with a balanced and nutritious diet, regular exercise, and lifestyle adjustments. Here are some tips for gaining healthy weight.

Eat nutrient-dense foods

Focus on consuming nutrient-dense foods that are rich in calories, protein, healthy fats, and carbohydrates. Include a variety of whole foods such as lean meats, poultry, fish, eggs, dairy products, nuts, seeds, legumes, whole grains, fruits, and vegetables in your diet to ensure you're getting a wide range of essential nutrients.

Dairy-based food | Image: Unsplash

Increase caloric intake

To gain weight, you need to consume more calories than your body burns through daily activities and exercise. Aim to increase your caloric intake gradually by adding calorie-dense foods to your meals and snacks, such as nut butter, avocados, olive oil, cheese, whole milk, and dried fruits.

Do not skip meals

Consistency is key when it comes to gaining weight. Eat frequent, balanced meals and snacks throughout the day to keep your energy levels up and support muscle growth and repair. Aim for three main meals and two to three snacks spaced evenly throughout the day to ensure you're getting enough calories and nutrients.


Include protein-rich foods

Protein is essential for building and repairing muscle tissue, so make sure to include plenty of protein-rich foods in your diet. Choose lean sources of protein such as chicken, turkey, fish, tofu, tempeh, legumes, dairy products, and eggs to support muscle growth and recovery.

Eat lots of protein-rich foods | Image: Unsplash

Strength training exercises

Incorporate strength training exercises into your workout routine to help build muscle mass and increase overall body weight. Focus on compound exercises such as squats, deadlifts, bench presses, rows, and overhead presses, and gradually increase the intensity and volume of your workouts over time.


Drink water regularly

Drink plenty of water throughout the day to stay hydrated and support overall health and well-being. Dehydration can affect appetite and energy levels, so make sure to drink water before, during, and after meals, as well as throughout the day.

Get adequate rest

Give your body time to rest and recover between workouts to support muscle growth and repair. Aim for at least 7-9 hours of quality sleep per night to ensure you're getting enough restorative rest, and listen to your body's cues for rest and recovery.


07:03 IST, May 7th 2024