Gaining weight healthily: 7 tips against underweight


Today more than 1.9 billion people worldwide are overweight. Many can therefore don’t imagine that there are also people who to gain weight want to, but not make it. Gaining a few pounds can be a big challengeif you are underweight – before especially if you want to do it in a healthy way.

How can I gain weight healthily? – the 7 best tips

TIP 1: First of all: be patient!

This is perhaps one of the most important tips to give you: be patient with both weight gain and weight loss. Change doesn’t happen overnight.


If you want to gain weight in a healthy way, you have to consume more calories than you consume every day (keyword “calorie surplus”).

That’s how it’s done: Calculate your daily calorie requirement and add 200 to 300 calories to it.

It is really important that you get this excess not just now and then but Every day reach. This is the only way to gain weight effectively and healthily.

Gaining weight healthily with avocado, egg and salmon

Tip 2: quality over quantity

Eat as much as you want … that is all well and good. But eating a healthy diet is still important when you are fast weight want to gain weight. Burgers, fries, and sweet sodas are high in calories, but only provide saturated fats, salt, and sugar. Rather, focus on the following nutrient-rich and naturally high-calorie foods to gain weight:

  • Avocados
  • legumes
  • whole grain products
  • Dried fruits
  • potatoes
  • rice
  • meat
  • fish
  • Nuts and seeds

Of course, you should always eat enough fruits and vegetables to get your Micronutrient needsn to cover. However, as you gain weight, focus should be on high-calorie foods.

Tip 3: eat regularly

You don’t have to fit the daily calories you need into three main meals. Five to six regular meals (spread over the day) do not strain the stomach too much and keep you full. Also important: don’t skip a meal and always have snacks in your pocket in case you get hungry on the go.

Suitable snacks to gain

  • Dried fruits
  • Unsalted nuts
  • Fruit with (pure) nut butter
  • Vegetable sticks with Avocado hummus
  • Homemade granola bars with dried fruits or dark chocolate
  • guacamole with crispy tortilla chips
  • Chocolate smoothie

Tip 4: increase your portion sizes gradually

Suddenly, if you suddenly want to cope with huge meals overnight, it won’t work. Instead, try increasing the portion sizes a little each week. So your body slowly but surely gets used to the portions.

After a few weeks you will be able to eat significantly more. If you now also eat high-calorie foods, you will have increased your calorie intake significantly and you will gain weight.

Tip 5: light products? No thank you!

Forget packaging labels like“Low fat” or “light”. Use the normal fat level for packaged products in the supermarket. Naturally high-fat foods such as avocado, nuts, seeds or valuable vegetable oil should also be on your menu on a regular basis. They fill you up and provide plenty of nutrients and calories.

Tip 6: track your calories

Record everything you eat and drink: A food tracking app helps you find out more about your habits. Maybe you can put in a few extra calories here and there? Or maybe you forgot yesterday to have breakfast?

Gain healthy weight with berries, yoghurt and nuts

Tip 7: go for strength training

Exercise is especially important for weight gain. Intense bodyweight training, like with the adidas Training App, although it strengthens the muscles, it also boosts fat burning at the same time. Endurance sports such as running or cycling are also important for your health. However, you burn a lot of calories without really stimulating your muscles to grow.

If you want to gain weight in a healthy way, we advise you to concentrate more on strength training (about three to four times a week) with more weight and fewer repetitions. Just like that an effective muscle building possible. This can be done from home or at the gym.

If you have the opportunity at the gym to train, above all basic exercises are important for you. Basic exercises for gaining weight are, for example:

  • Bench press
  • Deadlift
  • Pull-ups
  • Squats

Before you incorporate these basic exercises into your training plan, have them shown to you beforehand by a physiotherapist or fitness trainer. This is the only way to ensure that you do the exercise correctly and avoid injuries

Gaining weight healthily our summary:

Just like being overweight, being underweight can often be very uncomfortable in everyday life. If you want to gain weight in a healthy way, it can be very difficult. It is important that you stick with it and give your body enough time to change.



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