To gain weight in a healthy way, you need to eat more calories than your body burns while focusing on nutritious, muscle-supporting foods. Here’s a simple guide
1. Eat More Calories
(Caloric Surplus)Calculate your maintenance calories (use a calorie calculator)Eat 300–500 extra calories per day to gain weight slowly and healthilyFor faster gain, aim for 700–1,000 extra calorie
2. Focus on Nutrient
– Rich, Calorie-Dense FoodsProteins: Eggs, chicken, fish, red meat, tofu, lentilsCarbs: Rice, potatoes, oats, whole grains, pastaHealthy fats: Nuts, peanut butter, avocados, olive oilExtras: Full-fat milk, smoothies, dried fruits,cheese
3. Eat More Frequently5–
6 meals a dayAdd snacks between mealsDrink high-calorie smoothies (e.g., banana + peanut butter + milk + oats)
4. Strength Training.
Focus on compound yoga exercises: squats, deadlifts, bench Press build muscle mass instead of just Fat train 3–5 times per week
5. Avoid Empty Junk food
CaloriesDon’t just eat candy and soda—this can harm your healthChoose whole foods with vitamins and nutrients
6. Track Your Progress Weigh
yourself Weekly would you like a personalized meal plan or a sample workout routine to help you gain weight?
