How To Gain Weight Naturally

how to gain weight

Looking to gain weight naturally? You’ve come to the right place! While many of us focus on weight loss, some individuals may struggle with gaining weight and building muscle.

Fortunately, there are simple and effective ways to help you get your weight gain goals in a healthy manner. By making healthy dietary and lifestyle choices, you can increase your calorie intake and promote muscle growth.

In this guide, we’ll explore practical tips, including the best foods to include in your diet, suitable exercises, and lifestyle adjustments to support your journey towards a healthier weight.

Whether you’re looking to build muscle or simply enhance your overall physique, these easy-to-follow steps will help you on your path to natural weight gain success.

How to Gain Weight in a Healthy and Natural Way?

These are some best practices to gain weight naturally and in a healthy way:

Create a Calorie Surplus

  • Determine your daily calorie needs using an online calculator or consulting a dietitian.
  • Aim to consume 300-500 calories above your maintenance level to create a calorie surplus.
  • Track your calorie intake using a notebook or mobile app to ensure you’re reaching your goals.

Focus on Nutrient-Dense Foods

  • Choose foods that provide a good balance of macronutrients and micronutrients.
  • Include lean proteins, complex carbohydrates, healthy fats, fruits, vegetables, and whole grains in your diet.

Increase Protein Intake

  • Protein is essential for muscle growth and repair.
  • Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins in your meals.

Consume Healthy Fats

  • Healthy fats are calorie-dense and provide essential fatty acids.
  • Include sources like avocados, nuts, seeds, olive oil, coconut oil, and fatty fish in your diet.

Eat Regular, Balanced Meals

  • Aim for three main meals and 2-3 snacks per day to increase overall calorie intake.
  • Include a mix of protein, carbohydrates, and fats in each meal for balanced nutrition.

Strength Training and Exercise

  • Engage in regular strength training exercises to build muscle mass.
  • Focus on compound exercises like squats, deadlifts, bench presses, and rows.
  • Incorporate resistance training 2-3 times a week, gradually increasing intensity and weight.

Stay Hydrated

  • Drink an adequate amount of water throughout the day to support digestion and overall health.
  • Aim for at least 8 cups (64 ounces) of water daily, or more depending on your activity level.

Opt for Calorie-Dense Snacks

  • Choose snacks that are high in calories but still provide nutritional value.
  • Examples include nuts, nut butter, dried fruits, yogurt, granola, protein bars, and smoothies.

Get Sufficient Rest and Recovery

  • Allow your body enough time to rest and recover between workouts.
  • Aim for 7-9 hours of quality sleep each night to support muscle growth and overall well-being.

Stay Consistent and Patience

  • Gaining weight takes time and consistency.
  • Stay committed to your nutrition and exercise plan, and be patient with the progress.
  • Monitor your weight regularly and make adjustments as needed.

What are the Best Foods to Gain Weight?

There are many food items that will help you to gain weight by making your body fit from the inside and outside.

If you are eating food in a proper way and in proper quantity it will definitely help you to gain weight.

Some foods also help to gain weight without getting fat. Some foods that increase body weight are as follows:

Nut and Seed Butter:

  • Peanut butter, almond butter, and other nut or seed butter are calorie-dense and rich in healthy fats, protein, and vitamins.

Whole Milk:

  • Whole milk is an excellent source of protein, carbohydrates, and healthy fats. It is also rich in vitamins and minerals.


  • Avocados are high in healthy monounsaturated fats, which provide a good source of calories. They are also packed with vitamins and minerals.

Lean Meats:

  • Include lean meats such as chicken, turkey, beef, and pork in your diet. They are rich in protein and essential amino acids.

Complex Carbohydrates:

  • Foods like whole grains (oats, brown rice, quinoa), sweet potatoes, and whole wheat bread provide a steady release of energy and support weight gain.

Nuts and Seeds:

  • Almonds, walnuts, cashews, chia seeds, and flaxseeds are high in calories, healthy fats, and protein. They make for great snacks or additions to meals.

Greek Yogurt:

  • Greek yogurt is a protein-rich food that also contains beneficial bacteria for gut health. It can be consumed alone or added to smoothies and snacks.


  • Cheese is a calorie-dense food that provides protein and calcium. Include varieties like cheddar, mozzarella, or cottage cheese in your meals.

Dried Fruits:

  • Dried fruits like dates, raisins, and prunes are concentrated sources of calories, fiber, and nutrients. They make for a convenient and nutritious snack.

Healthy Oils:

  • Cooking with oils like olive oil, coconut oil, or avocado oil can add extra calories to your meals without increasing the volume significantly.

Essential Activities You Must Follow To Gain Weight

  • Do not forget to take one hour’s rest after having lunch.
  • Rest for at least 15 minutes after every meal.
  • Do not eat in the walking or standing positions.
  • When you are walking, allow your belly to move fast. This activity helps to digest the food fast and prepare your stomach for the next meal.
  • Do not walk too long after having your meal. But must take at least 50 steps walking.

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Final Words

In conclusion, gaining weight naturally requires a combination of a well-balanced diet, regular exercise, and healthy lifestyle habits. By focusing on calorie-dense foods, increasing portion sizes, and incorporating strength training exercises into your routine, you can gradually and effectively achieve your weight gain goals.

It’s important to prioritize nutrient-rich foods, such as lean proteins, healthy fats, whole grains, and fruits and vegetables, to ensure your body receives the necessary nutrients for muscle growth and overall health.

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