Weight has become a universal topic of consideration. We need to research more about weight gain or weight loss. Being underweight affects proper growth and development of our body. Excess consumption of donuts or aerated drinks may put on your weight. It will be harmful for your health. If you are underweight, you need to have appropriate muscle mass. Unhealthy tummy fat is not good for our health. Your body weight may be less than the required weight to be healthy. It might be due to wrong eating habits or poor nutrition.  But we should not forget that we should gain weight in a healthy and sustainable manner. Let’s see some easy to follow tips for gaining weight in a healthy way:

1. Eat more calories:

To gain weight, you need to consume more calories than your body burns. Make sure to include calorie-dense foods in your diet. Calories are available in nuts, nuts butters, avocado, olive oil and dried fruit.

2. Eat more protein:

Protein is important for body building and repairing tissues. So, make sure to include sources of protein in your diet. Protein is available in chicken, fish, eggs, dairy products, and beans.

3. Eat more carbohydrates:

Carbohydrates are an important source of energy. So, make sure to include sources of complex carbohydrates in your diet. It can be in form of whole grains, starchy vegetables, and legumes.

4. Eat more healthy fats:

Healthy fats like nuts, olive oil and avocado can help to gain weight. Fats are essential for our body. We must eat them in right quantity and quality. Eat food that have more of unsaturated fats and vice versa.

5. Eat frequently:

Eat in small quantities. We should have more frequent meals throughout the day. This will be beneficial for us to consume more calories. We should try eating every three hours for healthy weight gain. This helps to consume more calories and prevents from losing lean body mass.

6. Drink calorie-rich beverages:

You can increase your calorie intake by drinking calorie rich beverages. It may be in form of smoothies, shakes, or protein drinks. These beverages help to build muscle mass and boost metabolism.

7. Avoid unhealthy weight gain:

It is essential to understand that we should gain weight in a healthy manner. We should avoid eating unhealthy, high-calorie foods, like fast food and sugary drinks. This is not the right way to gain weight. Consult a dietitian or your family physician to guide you.

8. Exercising and yoga:

It can help to maintain optimal weight. It also helps to build the muscles of our body. Exercise helps to increase your appetite. We should take advise from a certified trainer to guide us in the right way.

9. Consult your doctor:

Take counselling sessions from a healthcare professional before making any changes to your diet. They can help you create a plan that is safe and appropriate for your individual needs and goals. These consultants might have to study the aspects in detail.

Best Foods to Gain Weight

Gaining weight is problematic for some people as reducing weight seems to be for others. There are people who think that by eating unhealthy food they can gain weight. This isn’t correct. But you can put on weight by adding solid, nutritious food varieties to your eating routine. Here are the best food sources you should eat to put on weight fast:

1. Avocados

Avocados have unsaturated fats and are rich in minerals. They contain fats that are helpful for your heart. Eating avocados further develops vision and is good for the heart. It helps in regular cleaning and upgrades absorption. They are an ideal decision for putting on weight.

2. Banana

Banana are excellent choice if you are looking to bring balance and gain weight. They are not only nutritious but a great source of carbohydrates and calories. You can start your day with eating a banana or two. We can also have banana with milk or curd.

3. Cheese

Cheese is a good source of calcium, calories, protein, and fat. You must eat full-fat cheeses to put on weight. It is an energy-dense food, so we have them in small quantities. It is advisable to eat cheese with less energy dense food. These foods may be in form of vegetables and organic products. Cheese is available in the market in form of gouda, parmesan, goat, and so forth.

4. Chick peas

Chickpeas or chana are high in proteins. This help in repairing and functioning of our body. It promotes in increasing the muscle mass of our body. This assists the body in burning fats. Chickpeas also helps to reduce the risk of cardiovascular diseases. It thus keeps you healthy with proper weight management.

5. Dark chocolate

Dark chocolate contains a lot of calories and fats. It comprises of anti-oxidants beneficial for health. Eating dark chocolate helps in proper brain functioning and blood circulation. Controlling cholesterol and pulse is useful. Chocolate that has somewhere around 70% cacao substance help to put on weight.

6. Eggs

Eggs are the most versatile and best food type on the earth. You can eat eggs in many forms. They might be in type of poaching, scramble, broil, or omelette. Eggs have excellent protein content and healthy fats. They contain essential supplements like minerals, nutrients, and so forth.

7. Fats and Oils

Oils, for instance, those produced using avocados and olives, contribute calories. These oils are rich in healthy unsaturated fats. Canola oil has a lot of monounsaturated fats and omega-3. It is the best decision to opt for multi-purpose cooking oil. Lighter oils like grape seeds and pecan oil are the most ideal choice for dressing salads.

8. Granola Bars

Granola bars are one of the excellent options that is beneficial to gain weight. It contains nutrients that help healthy weight management. The bars contain dried fruits and nuts that makes it delicious. You should not consume the bars at meal time. The better option is to have it as a mid-day snack.

9. Full-fat dairy

Full-fat dairy products such as milk, yogurt, and cheese have essential nutrients. They are rich in protein, calcium, and other important nutrients. It helps to gain weight in a natural manner and fast. They have good content of carbohydrates and fats. The dairy products have beneficial nutrients like vitamins, calcium, and minerals.

10. Nuts

Eating nuts is a healthy alternate to gain weight. Nuts have good amount of essential nutrients. They help to build muscle mass. We can have nuts as mid-day snack, when we are craving to eat something light and healthy. We can also have them in vegetables, smoothies, or salads. Nuts are available in form of brazilnuts, walnuts, cashews, almonds, etc.

11. Peanut butter

Peanut butter is beneficial for healthy weight management. It has essential minerals, fatty acids, proteins, and vitamins. The butter might control diabetes and improve heart health. Peanut butter contains anti-cancer properties. You can add peanut butter to your milkshakes. We can also have peanut butter with waffles, pancakes, sandwiches, etc.

12. Potatoes

Potatoes are rich in starch and carbohydrates. This increases your adipose tissue. You can eat potato as a snack or have it in your meals. Sweet potato is beneficial for gaining weight. They are available worldwide, cheap and taste delicious. Potatoes contain low sodium content and high fibre content.

13. Red meat

Red meat has good quantity of fats and protein that help to build muscles. We should not eat excess quantity of slender bits. We can eat thick slices of the meat. It adds more calories to your diet. This helps in healthy weight gain and strengthens your body. Our body retains iron in the best manner from red meat.

14. Rice

Rice is rich in carbs. The unpolished and pounded rice is a healthy option to eat. Unpolished rice is high in fibre and essential nutrients. White rice is high in calories and contain less nutrients. We can add taste to rice by adding proteins and vegetables.

15. Salmon

Salmon is rich in omega-3, protein, and healthy fats. It has beneficial nutrients like potassium, proteins and vitamin B. Protein helps to build blocks of amino acids, use and scatter all through the body. This makes salmon an excellent option to gain weight. Salmon may also help to boost brain health and fight inflammation.

16. Starchy foods

Starchy foods help to strengthen the muscles of the body. They are beneficial for the weight gain. These food items nourish energy in glucose form and add calories.  Some of the starchy foods are corn, legumes, etc. They also contain good calories.

17. Whole-grain cereals

Whole grain cereals are beneficial for gaining weight. They have rich in healthy nutrients. These cereals help to control blood sugar levels and blood pressure. They are beneficial for controlling cholesterol levels and make you feel full. These grains maintain natural fibre that is necessary in for the body. Some of these cereals are wheat, oats, barley, sorghum, etc.

 Weight Gain Exercises  

If you are struggling to gain weight, you are reading the right article. Here are some of the best exercises that you should include in your routine. You will gain a mastery in gaining weight at all the right places. The first principle is to eat more calories than you burn. This will be helpful in gaining weight. Diet and exercise go hand in hand to gain weight. Now let’s see some of the best exercises that will help us to gain weight:

1. Banded side steps

A wonderful exercise for focusing on your hip physic. This exercise will strengthen your hips. It is perfect for gaining stability of the hips. The exercise is an extra ordinary benefit for lower body building.


  • Wrap a band around your legs. You can wrap above your knees.
  • Bend at the hips and squad down a bit.
  • Take a step to the side. Keep your toes pointed forward and your knees out.
  • Place your other foot to the point where your feet are hip-width away once again.
  • Repeat for 30 counts

2. Bench press

Bench press is one of the most approved and multi-purpose exercise. It improves the upper body strength and helps in body building. The exercise helps to build your pectoralis, triceps and anterior deltoids. It is also beneficial for the upper back of the body.


  • Lie down on a bench.
  • Grab the bar with a slight outside shoulder grip. Make sure your forearms are in a vertical line.
  • Keep your hips firm, placed on the bench with a slight arch on the lower back. The gap should be around the width of your hand.
  • Place your foot on the floor
  • Bring the bar towards your chest. Keep your arms in a 45-degree angle.
  • Grab the bar upwards keeping your torso and legs tight.
  • Repeat for 20 counts.

3. Crunches

Crunches are exercise that help to tone your muscles. It helps to build a strong and ripped core. The exercise improves body posture and builds mobility. We do not need any equipment to perform crunches.  


  • Place your feet hip-distance apart.
  • Lie on your back in such a way that you can touch your heels with your finger-tips.
  • Keep your hands behind the head. Let your elbows stay open.
  • Lift your chest up so that your shoulders come up off the floor.
  • Repeat for 20 counts.

4. Deadlift

The deadlift helps to build the legs and butt stronger. This exercise uses the hamstrings, butt, quadriceps and lower back muscles. It activates the entire body and provides more core and grip strength.


  • Stand straight keeping your legs apart about 10-12 inches.
  • Grip the bar double over hand and firms around. Place your hands in a position close to your hands.
  • While bending do not fold your knee or lower your hips.
  • Squeeze your chest up. Hold your breath and drag the bar up your legs.

5. Dumbbell overhead press

The exercise helps to activate your shoulder muscles. It targets the muscles throughout the body.


  • Stand with your feet shoulder-wide apart.
  • Hold a pair of dumbbells at shoulder height.
  • Lift the dumbbells overhead, then bring them down slowly.
  • Repeat this for 30 counts.

6. Lunges

The exercise helps to expand your hips and thigh muscle. There are three types of lunges- static, walking and reverse lunges. This exercise targets your muscles, quadriceps, hamstrings and calves. It is thus effective and helps to gain weight.


  • Stand up straight with your feet aligned to the hips.
  • Move forward with one foot at a 90-degree angle.
  • Lower your body until your thigh is parallel to the floor.
  • Push back to lift yourself to the original position.
  • Repeat the exercise alternatively with both legs for 25 counts.

7. Pull-ups

The exercise is an excellent option to bulk up your muscles. It helps to improve physical and mental health. Pull-ups strengthens the arms, back and shoulder muscles. It improves your fitness level.


  • Place your hands on the bar with shoulders wide-apart and palms facing outward.
  • Pull yourself above the bar. Make sure you are completely off the ground.
  • Move your body down. Touch the feet to the ground and keep your arms straight.
  • Repeat for 10 counts. 

8. Push-ups

The exercise helps to build your upper body strength. They strengthen the bones and support heart health.


  • Get on all fours with your shoulders over your wrist and knees underneath the hips. Keep the knees open and as wide as the hips.
  • Walk your hands forward a couple of inches, then shift your body forward. This should put your shoulders over your wrists. Make sure your hips are in front of your knees.
  • Pull your belly button in towards your spine. Tuck your toes under to raise your knees off the ground. You should be in a high plank position now.
  • Squeeze your quads and glutes. Breathe in and bend your elbows at 45-degree angle to your sides.
  • Lower your self on the ground, squeeze your shoulder blades and brace your quads and core.
  • Then lower yourself as far as you can for 2-3 counts.
  • Push down through your palms.
  • Exhale as you push yourself back up over 1 count to the starting position.

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