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How to Increase Weight? 15 Effective Best Healthy Ways

how to increase weight

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Gaining weight in a healthy way is important for those who want to build muscle or if they are underweight. Though it can be challenging for some, it’s important to follow a balanced and nutritious approach to avoid any negative effects on health.

While many people concentrate on weight loss, some peoples aim to gain weight in a healthy and sustainable way. Some may want a higher body weight for medical reasons, sports, or personal goals. Gaining weight should not be achieved through unhealthy habits or junk food. Instead, it’s important to adopt a balanced and nutritious approach to support your overall well-being.

In this article, I will give you 15 effective and healthy ways to increase weight.

  • Increase Calories

One of the main key principles of gaining weight is to eat more calories than your body burns. But remember, it’s crucial to do this in a healthy and balanced way. Choose nutrient rich foods like whole grains, lean proteins, fruits, vegetables, and healthy fats to give your body nutrients while increasing your calorie intake.

  • Increase Protein Intake

Protein is an important role in muscle growth and repair, making it crucial for weight gain. Include protein-rich foods like eggs, chicken, fish, beans, and lentils in your meals. Having enough protein in your diet supports your exercise routine, helps build muscle, and gives healthy weight gain.

  • Chew Sugarless Gum

Chewing sugarless gum can help reduce appetite between meals, making it easier to eat more during regular meal times and potentially aiding in weight gain. However, it’s important to avoid relying solely on gum for calorie intake, as it lacks the necessary nutrients your body requires for overall health.

  • Take Omega 3 Fatty Acids

Omega-3 fatty acids provide different health benefits, including support for weight gain. To increase weight, include omega 3 rich foods like fatty fish, flaxseeds, and chia seeds in your diet. These foods can be helping you gain weight in a balanced way.

  • Eat Before Bed

Eating a small amount, of nutrient-dense snack before bedtime can be beneficial for your body, as it provides a continuous supply of nutrients during the night, which supports muscle repair and growth. Consider choosing options like Greek yogurt, cottage cheese, or a handful of nuts to fuel your body while you sleep. These snacks can help you achieve your weight gain goals in a healthy way.

  • Quality Sleep

Getting enough sleep is important for your overall health, including weight gain. While you sleep, your body repairs and builds muscle tissue. Aim for 7 to 9 hours of quality sleep each night to support your efforts in gaining weight in a healthy way. Restful sleep is a main component of your journey towards achieving your weight gain goals.

  • Strength Training

Adding strength training exercises to your routine is important for building muscle mass. Weightlifting and bodyweight exercises, such as push-ups and squats, can help you gain weight in the form of muscle instead of fat. Regular strength training stimulates muscle growth and helps you achieve a healthy increase in your overall body weight. Remember, gaining weight through muscle gain is a positive and sustainable approach to achieving your weight goals.

  • Sleep on Your Stomach

While sleeping position might have some minor impact on digestion, it’s important to understand that its impact on weight maintenance is relatively small compared to other factors like calorie intake and activity levels. Maintaining weight is more effectively achieved through a balanced diet, regular exercise, and lifestyle habits that support your body’s needs. If you’re having difficulty maintaining weight, consult with us for a personalized plan designed to meet your specific needs.

  • Add Oatmeal to Diet

Oatmeal is a healthy and calorie-rich food that can help with weight gain. It offers a good balance of carbohydrates and fiber, which provides lasting energy. Make your oatmeal more nutritious by adding fruits, nuts, and seeds to boost its nutrient content. This combination makes for a delicious and wholesome meal that supports your weight gain goals in a balanced way.

  • Stop Drinking Fluids 30 Minutes After Meals

Drinking fluids shortly after meals can make you feel full, potentially reducing your calorie intake. Avoid consuming large amounts of liquids 30 minutes before and after meals to leave more space for nutrient-rich foods and promote weight gain. Don’t forget to drink enough water throughout the day, but try to avoid consuming large amounts of fluids close to your main meals.

  • Use a Protein Shake Before Breakfast

Starting your day with a protein shake is a convenient way to boost your protein and calorie intake. A well-balanced protein shake can provide important nutrients and energy to kickstart your metabolism and support your weight gain goals. It’s a quick and easy option to ensure you’re getting the nutrients you need to start your day off right.

  • Eat Frequent

To gain weight, eat more calories by having three main meals and three snacks every day. Include a mix of foods from different groups like fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet provides the nutrients you need for healthy weight gain without harming your health.

  • Protein Rich Foods

Protein is important for muscle growth. To support healthy weight gain, make sure to include protein-rich foods in your diet, like eggs, meats, fish, and dairy products. These foods provide important amino acids that help with muscle development and overall body function.

  • Healthy Snacking

Snacking on nutritious foods between meals can help increase your calorie intake. Choose snacks like yogurt with nuts, hummus with whole grain crackers, or fruit with nut butter. Avoid sugary and processed snacks, as they can lead to unhealthy weight gain and other health problems. Opting for wholesome snacks ensures you’re getting important nutrients while supporting your weight gain goals in a healthy way.

  • Manage Stress

Stress can affect your appetite and metabolism, making it challenging to gain weight. To manage this, try relaxation techniques such as meditation, deep breathing, yoga, or engaging in enjoyable hobbies. Managing stress can help regulate your appetite and metabolism, supporting your efforts to gain weight in a healthier and more effective manner.

Consult a Professional

If you are having difficulties gaining weight or have health concerns, it’s important to consult us. We can design a personalized plan that suits your specific needs, ensuring a safe and effective approach to weight gain.


Gaining weight healthily involves increasing caloric intake, maintaining balanced nutrition, and regular exercise. By following these 15 best methods, you can achieve your weight gain goals while prioritizing your overall well-being. Patience is key, as healthy weight gain takes time. If you have any health concerns, it’s wise to consult with us for personalized advice.


How can I gain weight in a healthy way?

To gain weight healthily, it’s important to eat more calories than you burn through your daily activities and exercise. Focus on nutrient-dense foods such as nuts, avocados, whole grains, lean proteins, and healthy fats in your diet.

How can I gain weight quickly?

If you want to gain weight quickly, eat foods that have more calories, like nuts, avocados, cheese, and whole grains. Have 5 to 6 smaller meals throughout the day and do strength training exercises to build muscles. Stick to this plan regularly to gain 10 kg over time. Don’t forget to talk to us for personalized advice.

Which foods increase weight?

Foods that can help increase weight include calorie-dense options like nuts, seeds, avocados, cheese, whole grains, full-fat dairy products (such as milk and yogurt), dried fruits, nut butter, and healthy oils like olive oil and coconut oil. These foods are rich in calories and essential nutrients, making them beneficial for weight gain when included in a well-balanced diet.

How can I gain 10 kg weight?

To gain 10 kg of weight, increase your calorie intake by adding 500-700 calories to your daily diet. Choose nutrient-dense foods like nuts, avocados, whole grains, full-fat dairy products, lean meats, and healthy fats. Check your progress regularly and consider seeking advice from us for a safe and personalized approach to achieving your weight gain goals.

What are some effective tips to increase my appetite?

To boost your appetite, eat smaller, more frequent meals throughout the day. Include appetite stimulating foods like ginger, garlic, and spices in your diet. Stay hydrated, but avoids drinking large amounts of fluids before meals.

What are some healthy calorie dense foods I can include in my diet?

Calorie dense foods that are also nutrient rich are best choices for healthy weight gain. Include foods like nuts, nut butter, avocados, olive oil, whole grain bread, quinoa, dried fruits, and full fat dairy products in your diet.

How can I maintain a balanced diet while gaining weight?

Balance your diet by including different food groups, such as fruits, vegetables, proteins, healthy fats, and whole grains. Focus on portion control and avoid excessive consumption of unhealthy processed foods and sugary snacks.

Are there any lifestyle changes that can help with weight gain?

Make sure to get enough sleep so your body can rest. Manage stress, as excessive stress can affect appetite and nutrient absorption. Avoid smoking, as it can interfere with healthy weight gain.

Should I rely on weight gain supplements to increase my weight?

Eating whole foods is the best way to gain weight. While some weight gain supplements are available, they should be used cautiously, and it’s advisable to consult us before using them.

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