How to Gain Weight at Home: Fast and Naturally

Achieving the desired body weight is no easy task and can be particularly tricky and difficult for many. Whether it is weight loss or weight gain, it is important to understand that such an undertaking requires commitment, time, resources, and careful planning. This is especially relevant when learning how to gain weight naturally as it isn’t something that can be achieved overnight. While there may be several offerings that promise to teach you how to gain weight in a week or how to increase weight and muscle in a month, in practice, these usually come at the cost of your health.

For this reason, it is well worth it to do your own research and stay informed about the process as a whole. This means reading up on scientifically-backed weight gain tips, understanding the different weight gain foods, and learning about the importance of exercise.

To help you get started in the right direction, here are 5 pointers explaining how to gain weight safely and in a healthy manner.

1. Eat More Often

That may seem counterintuitive, but it's one of the best ways to boost your metabolism and help your body utilize the calories you're consuming.

Of course, you still need to ensure you're eating the right foods – nutrient-dense, calorie-rich foods that will help you pack the pounds. But if you're eating those foods and not seeing the results you want, then upping your frequency may be just what you need.

Try eating 5-6 smaller meals throughout the day rather than the traditional 3 square meals. You might find that you're fuller and more satisfied this way and that those extra meals help you reach your weight gain goals.

2. Make Sure You're Eating Enough Calories

There are a few things to keep in mind when trying to gain weight naturally. 

• First, focus on nutrient-dense foods such as lean proteins, healthy fats, fruits, vegetables, and whole grains. These foods will help you build muscle mass and promote overall health.

• Second, make sure you're getting enough protein. Protein is essential for building muscle mass and should be consumed at every meal. Aim for 0.5-1 gram of protein per pound of body weight per day.

• Third, don't forget to exercise! Exercise helps increase calorie expenditure and can also help build muscle mass. Aim for 30 minutes of moderate-intensity activity most days of the week.

3. Get Plenty Of Protein

There are a few ways to make sure you're getting enough protein:

• Eat protein-rich foods: Foods like meat, poultry, eggs, and dairy are all great sources of protein. Make sure to include them in your diet if you're trying to gain weight.

• Take a protein supplement: If you find it difficult to get enough protein from food alone, you can also take a protein supplement. This will help ensure that you're getting the nutrients your body needs to build muscle.

• Get enough calories: In order to gain weight, you need to consume more calories than you burn. Eating a high-protein diet can help you achieve this by providing your body with the energy it needs to build muscle.

4. Eat Healthy Fats

Healthy fats are a great way to add extra calories and nutrients to your diet. They also help to promote satiety, so you feel fuller for longer after eating. Good sources of healthy fats include avocados, nuts and seeds, olive oil, and fatty fish like salmon.

5. Avoid Processed Foods And Empty Calories

When it comes to gaining weight naturally, processed foods and empty calories are your enemies. These types of foods do nothing to help you bulk up or build muscle – they're just going to make you fat. Instead, focus on eating whole, nutritious foods that will help you reach your calorie goals. Good options include lean meats, seafood, beans, legumes, eggs, dairy, nuts and seeds, whole grains, and healthy fats like avocados and olive oil. Not only will these nutrient-rich foods help you gain weight naturally, but they'll also improve your overall health. So ditch the processed junk and make sure you're getting plenty of the good stuff if you want to bulk up the right way.

6. Fruits, Vegetables, And Drinks To Gain Weight

For starters, adding more calories to your diet is the key to gaining weight. And one way to do that is to consume more calorie-dense foods. This includes foods like avocados, nuts, and seeds, nut butter, dried fruit, 100% fruit juice, and full-fat dairy products.

In addition, eating plenty of starchy vegetables and grains can also help you bulk up. These include foods like potatoes, sweet potatoes, oats, quinoa, rice, and beans. As for drinks, you might want to consider adding a protein shake or smoothie to your diet. This is especially beneficial if you're working out, as protein can help with muscle growth. Other great options include milk, 100% fruit juice, and sports drinks.

So, there you have some fruits, vegetables, and drinks that can help you gain weight naturally. Of course, eating in moderation and pairing these foods with a healthy diet and lifestyle is important. But if you're looking to add a few extra pounds, these foods can certainly help you out.

8. Drink Milk And Other High-calorie Beverages

Milk is an excellent source of calories and nutrients and can help you reach your daily calorie goals. Other high-calorie beverages like fruit juices, smoothies, and shakes can also help you reach your weight-gain goals. Just be sure to watch your portion sizes, as these drinks can also contain a lot of sugar.

12. Pick Energy-dense Foods That Are Loaded With Right Macros