How to Gain Weight the Healthy way

This article focuses on How to Gain weight in a healthy way if you are underweight and are too skinny.

How to lose weight is one of the most searched terms on the internet because the overweight problem is found in many these days. But there are people who are on the opposite end of this spectrum. They have a problem of being too skinny. In the US, 1% of men and 2.4% of women 20 years and older are underweight

Being underweight can also cause many health issues including:

• Infertility

• Developmental delays

• A weakened immune system

• Osteoporosis

• An increased risk of complication during surgery

• Malnutrition

While gaining weight may be less difficult than losing but it’s still not an easy task. You can follow the below steps to gain weight.

Eat the Right Food and Eat 3 Times a Day

Diet is not only important to lose weight but it also plays a major role in gaining weight. Eating the right kind of food ensures the proper intake of nutrients which in turn ensures a healthy body and lifestyle.

Try eating foods that are rich in proteins, carbohydrates and fats. Make sure to eat at least three meals per day and take in energy-dense snacks whenever possible.

Some of the good food options for gaining weight are listed below.

Food Items that Help to Gain Weight


Milk is a source of a mix of fat, carbohydrates, and proteins. It also offers several vitamins and minerals, including calcium. Milk is also a great source of protein and bodybuilders can drink skimmed milk to gain a good amount of muscles.

So, for anyone looking to gain weight, add milk to your daily diet.


Rice is a very popular food to gain weight. One cup of rice contains almost 200 calories.It also contains a good amount of carbohydrates which are good for weight gain.

So make rice a part of your diet also.


Eggs contain a healthy amount of proteins and several vitamins. Consuming eggs ensures a healthy body.


Bodybuilders often eat fist to gain muscles. Among different fish species, salmon is one of the most nutritious seafood. Six ounces of salmon will contain about 240 calories and it is also rich in healthy fats.

Eat lots of salmon!

Dried Fruits

It goes without saying that eating dried fruits is one of the quickest and easiest sources to get healthy nutrients which in turn help you in gaining weight. Dried fruits contain several vitamins and are also rich in proteins and carbohydrates.

Tip: Make a small bag of mix dried fruits and put it in your pocket. Keep on eating small amounts the whole day.


Exercise is a must for gaining weight. Exercise helps you use those excess calories in gaining healthy muscles and it also improves your body strength.

Exercise doesn’t mean you will want to hit the gym daily. Just go to gym 2-4 times in a week and try to lift heavyweight and keep on increasing weight count as you feel comfortable. If you have the money, consider hiring a personal trainer because of not all type of workout suits everyone.

Consistency, Dedication and Hard Work

It is not an easy task to gain weight and every person has different body needs. It doesn’t matter if your target is to gain weight or lose weight. What matters is the consistency and dedication you put in doing so. If you motivated and dedicated to achieving what you desire then you can surely achieve it. In this case, gain weight.

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