How to Gain Weight the Healthy Way

If you want to gain weight, it’s very important to do it right.

Having junk foods may help you gain weight, but it can destroy your health at the same time.Therefore, it’s absolutely essential to eat healthy foods and live an overall healthy  lifestyle. 

Eat More Calories Than Your Body Burns

The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.

You can determine your calorie needs using this calorie calculator.

If you want to gain weight slowly and steadily, aim for 200-500 calories more than you burn each day according to the calculator.

If you want to gain weight fast, aim for around 500–1,000 calories above your maintenance level.

Eat Plenty of Protein

Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.

High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

Lift Heavy Weights and Improve Your Strength
It’s very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

Go to a gym and lift 3-5 times per week. Lift heavy and try to increase the weights and volume over time.

If you’re completely out of shape or new to training, consider hiring a qualified personal trainer to help you get started.