5 Proven Tips to Gain Weight Naturally and Healthily

As a former skinny kid who struggled to gain weight, I've learned a lot over the years. Through trial and error, I've developed a set of proven tips that have helped me not only gain weight but do so in a healthy and sustainable way. These tips are effective and can be adapted to fit any lifestyle, whether you're looking to build muscle or just want to increase your overall body weight.

Don’t Skip Breakfast

Starting your day with a healthy and calorie-rich breakfast is one of the easiest and most effective ways to gain weight. Many people, especially skinny individuals, often skip breakfast, thinking they’ll make up for it later. However, this is a mistake. Breakfast kickstarts your metabolism and provides the energy needed to burn fat and build muscle. Ensure that your breakfast is nutrient-dense and calorie-rich. Even if you're not naturally hungry in the morning, force yourself to eat something. A simple addition of a small fruit smoothie with some added protein can make a huge difference.

Never Miss an Opportunity to Eat

The key to gaining weight is not just about eating more; it's about eating whenever you can. Take advantage of every opportunity to add extra calories to your diet. This includes having snacks between meals, eating more during your main meals, and choosing high-calorie options. You don’t have to eat huge amounts at once, but you should be mindful of every calorie you consume.

Use Liquid Calories

Drinking liquid calories is an efficient and convenient way to increase your overall calorie intake. Juices, smoothies, and milk with meals or as a standalone drink can provide a quick boost of calories without making you feel full. High-calorie shakes, especially those with protein powder, are great for boosting your calorie intake. Even a simple glass of orange juice with each meal can add a significant amount of calories to your diet. Liquid meals have the advantage of being easy to digest and do not leave you feeling overly full.

Eat When You Aren’t Hungry

There will be times when you aren’t hungry, but that doesn’t mean you should skip meals or add-ons. When you find yourself with time for a snack but not much appetite, choose foods that are easy to consume and calorie-dense. This could be a smoothie, a handful of nuts, or a yogurt with honey. These foods provide the necessary calories without overwhelming your stomach. It’s crucial to also choose foods with high-calorie density, such as avocados, nut butter, and full-fat dairy products, to ensure that you’re getting as many calories as possible with each bite.

Junk Food is Your Friend (in Moderation)

Junk foods, despite their notorious reputation, can be a valuable tool in gaining weight. These foods are typically more calorie-dense and less filling, making them easier to consume in larger quantities. It's better to include some junk food as part of your diet when you need a calorie boost than to solely rely on whole foods, especially if you consistently fall short of your calorie goals. However, it's important to remember that whole foods should still form the bulk of your diet. Use junk food as a strategic supplement, not a regular part of your meals. Resources online can provide you with a variety of high-calorie recipes that include junk foods like pancakes, cookies, and desserts.

Track Your Calorie Intake

Awareness of your daily calorie intake is crucial for effective weight gain. Often, people underestimate the number of calories they consume. Tracking your food can help you identify areas for improvement and ensure you're consuming enough calories to achieve your weight gain goals. You don’t need to track every meal forever. In the beginning, using an app like MyFitnessPal can be extremely helpful. After a while, you’ll develop a sense of how many calories are in your food, and you won’t need to track as frequently. However, consistent tracking can give you a clear picture of your progress and help you make informed adjustments to your diet and lifestyle.

By following these tips, you can gain weight naturally and healthily. It may take time and effort, but with consistency and the right approach, you can achieve your weight gain goals. Remember, the key is to make sustainable changes that you can maintain long-term.