By Suzana 
To gain weight, you need to consume more calories than you burn. This is called a caloric surplus. Calculate your daily caloric needs and aim to consume 250-500 calories more than that. Remember, it’s about consistent overconsumption, not binge eating.
Focus on Nutrient-Dense Foods
While aiming for a caloric surplus, don’t compromise on nutrition. Opt for foods rich in protein, healthy fats, and complex carbohydrates. These provide the building blocks for muscle growth and overall health. Think lean meats, fish, eggs, whole grains, nuts, seeds, and avocados.
Strength Training
Building muscle mass is essential for healthy weight gain. Incorporate strength training exercises into your routine. Focus on compound exercises that work multiple muscle groups simultaneously, like squats, deadlifts, bench presses, and rows. Progressive overload is key; gradually increase the weight or resistance over time.
Increase Protein Intake
Protein is the building block of muscle tissue. Aim for 1.2 to 2 grams of protein per kilogram of body weight daily. Include protein sources in every meal and snack. Good options include chicken, fish, lean beef, eggs, dairy, legumes, and tofu.
Don’t Skip Meals
Regular meals and snacks prevent excessive hunger and ensure consistent calorie intake. Plan your meals and snacks to include a good balance of macronutrients.
Adequate Hydration
While often associated with weight loss, staying hydrated is crucial for weight gain too. Water helps with digestion, nutrient absorption, and overall bodily functions, supporting optimal health and muscle growth.
Sufficient Rest
Sleep is often overlooked in weight gain journeys, but it’s vital. During sleep, your body repairs and builds tissues, including muscles. Aim for 7-9 hours of quality sleep each night to support muscle growth and recovery.
Monitor Progress
Track your weight, body measurements, and how your clothes fit. This helps you monitor progress and make necessary adjustments to your diet and exercise plan. Don’t get discouraged by slow progress; weight gain takes time and consistency.
Manage Stress
Chronic stress can hinder weight gain by affecting appetite and digestion. Find healthy ways to manage stress, such as meditation, yoga, or spending time in nature.
Be Patient
Healthy weight gain takes time and consistency. Avoid quick fixes and fad diets. Focus on building sustainable habits that support long-term health and well-being.
Seek Professional Guidance
If you have underlying health conditions or difficulty gaining weight, consider consulting a registered dietitian or healthcare professional for personalized guidance.
Supplement Wisely (Optional)
While not necessary for everyone, supplements like protein powder, creatine, and weight gainers can be considered under professional guidance. However, prioritize whole foods as the foundation of your diet.