September 30, 2023
Discover top tips and strategies for gaining weight in a healthy way with this article. Learn how to incorporate good nutrition, protein intake, and strength training exercises into your routine to achieve healthy weight gain goals. Speak with a registered dietitian or healthcare professional for personalized plans tailored to your needs.


While it’s commonly known that many people struggle with trying to lose weight, it’s important to acknowledge that some individuals have the opposite problem: they want to gain weight. Whether it’s due to a medical condition, sport performance goals, or personal preferences, it’s possible to put on healthy weight. In this article, we will examine some top tips on how to gain weight in a healthy way.

Tip #1: Focus on Nutrient-Dense Foods that are High in Calories

When trying to gain weight, it’s crucial to focus on nutrient-dense foods that provide an abundance of vitamins and minerals while also being high in calories. Nutrient-dense foods can help support overall health while still promoting weight gain. Examples of nutrient-dense, high-calorie foods include nuts, starchy vegetables (such as sweet potatoes and squash), and healthy fats (such as avocado and nut butter).

Tip #2: Make Sure to Consume Enough Protein

Protein is a vital nutrient needed for building and repairing tissues, and it also helps build muscle mass. As such, it’s important to consume enough protein when looking to gain weight. Some excellent sources of protein include lean meats (such as chicken and turkey), eggs, and legumes.

Tip #3: Incorporate Strength Training Exercises into Your Workout Routine

Building muscle mass can lead to healthy weight gain. Incorporating strength training into your workout routine can help increase your muscle mass. Some examples of strength training exercises include weightlifting, resistance band exercises, and body-weight exercises such as push-ups and squats.

Tip #4: Don’t Skip Meals, and Aim to Eat More Frequently Throughout the Day

Consistent eating habits throughout the day are important for weight gain. Skipping meals can lead to a decrease in overall calorie intake and make it difficult to achieve weight gain goals. Instead, aim to eat more frequently throughout the day to increase overall caloric intake.

Tip #5: Drink Protein Shakes or Smoothies as a Supplement to Your Regular Meals

Drinking protein shakes or smoothies is an excellent way to supplement your regular meals and increase your overall calorie and protein intake. These shakes or smoothies can be made with protein powder, milk, fruit, and other ingredients of your choice.

Tip #6: Consider Increasing Your Portion Sizes for Each Meal and Snack

Gradually increasing your portion sizes is a simple way to increase caloric intake without overeating. However, it’s essential to ensure that portion sizes are still reasonable and don’t become excessive. Overeating can lead to unwanted weight gain and other health issues.

Tip #7: Speak with a Registered Dietitian or Healthcare Professional

When it comes to specific weight gain goals, it’s helpful to speak with a registered dietitian (RD) or healthcare professional. These individuals can help create personalized meal plans tailored to your individual needs and goals. They can also provide accountability and support on your weight gain journey.


Gaining weight can be a challenging and frustrating journey, but it is possible if you do it in a healthy way. Incorporating nutrient-dense foods, consuming enough protein, incorporating strength training, and speaking with a professional can all play a role in achieving weight gain goals. It’s important to remember that weight gain doesn’t happen overnight, so be patient and consistent with your efforts.

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