How to Put on Weight Safely and Healthily

For many people, gaining weight can be just as difficult and frustrating as losing it. However, the process of weight gain should be approached just as carefully and healthily as weight loss. In this article, we will explore some effective and healthy ways to gain weight safely.

Develop a High Calorie Diet Plan

One of the most critical steps to gaining weight is consuming a higher number of calories than your body burns. This step needs to be done healthily, which means incorporating calorie-rich foods into your diet. While it may be tempting to eat junk food in an attempt to gain weight quickly, this is not recommended. Filling your diet with nutritious foods that are calorie-dense is far healthier and more sustainable in the long run.

Some of the best foods for gaining weight include whole grains, lean proteins, and healthy fats. Try to eat at regular intervals throughout the day to provide your body with a steady stream of energy. Space out your meals evenly and break them down into smaller portions if need be. Adding a couple of snacks to your diet in between meals is also a great way to increase calorie intake.

Focus on Healthy Fats

Another crucial part of a healthy weight gain diet is incorporating healthy fats into your meals. Healthy fats are essential for a balanced diet and provide the body with a vital source of energy. Unlike unhealthy fats, healthy fats are found in nutrient-dense foods such as nuts, seeds, avocados, and fatty fish like salmon or mackerel.

To gain weight healthily, focus on incorporating a good mix of healthy fats into your daily meals. Adding nuts to your breakfast or incorporating a snack of avocado toast can help boost your calorie count and contribute to your nutrient intake. Cooking with olive oil or coconut oil is also an easy and healthy way to add healthy fats into your meals.

Strength Training

Strength training is another essential component of a healthy weight gain routine. Building muscle mass is one of the most effective ways to gain weight, but it also has numerous health benefits. Not only does strength training promote weight gain, but it also boosts cardiovascular health, increases bone mass and improves overall strength and endurance.

If you are new to strength training, start incorporating light weights and bodyweight exercise into your routine. Build up slowly as the weeks progress. If you have access to a gym or a personal trainer, they can also help guide you through the process of creating a customized routine that meets your specific needs and fitness level.

Snack Regularly

Snacking is an essential part of a healthy weight gain plan. Eating snacks between meals can help increase your overall calorie intake significantly.

Some healthy snacks that are great for weight gain include whole fruits, dried fruits, nuts, and seeds. You can also try incorporating a protein shake or smoothie during snack times. These snacks will provide your body with energy and nutrients that are essential to weight gain.

Avoid Drinking Water Before Meals

While staying hydrated is crucial, drinking too much water before meals can take up valuable stomach space and suppress appetite. Try to limit water intake for an hour before and after meals to help optimize your calorie intake without interfering with your overall hydration needs.

Opt for Larger Portions

While we encourage eating healthily and avoiding overeating, incorporating larger portions into your meals can also help increase calorie intake. Be mindful of the calorie-dense foods you eat, and if need be, try adding a little extra serving size of each dish to increase overall calorie intake.

Monitor Progress

Tracking progress is crucial in staying motivated and ensuring you are making progress healthily. Whether it be measuring your weight gain or keeping a food diary, setting goals and tracking progress can help keep you on track and make adjustments if necessary.


Gaining weight is a process that needs to be approached healthily and sustainably. Incorporating a healthy diet, regular strength training, snacking, drinking adequately, and portion control, can all contribute to healthy weight gain. Be mindful of the foods you consume and listen to your body’s needs. By making healthier choices, the process of weight gain can be enjoyable, have long-lasting benefits and keep you feeling energized and healthy.

By Riddle Reviewer

Hi, I'm Riddle Reviewer. I curate fascinating insights across fields in this blog, hoping to illuminate and inspire. Join me on this journey of discovery as we explore the wonders of the world together.

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