Gain weight in easy steps
Gain weight in easy steps

5 Ways To Gain Weight 

Here are five tips for gaining weight.


You would think it is easy to gain weight but there are literally people that have been trying to do this all their grown life. In fact, some have been trying since they were little. It is simple. All you have to do is the opposite of weight loss and a little more.

1. Caloric Surplus

In order to lose weight one will have to ensure they eat in a caloric deficit, meaning less than what their body burns daily. For example, if their body needs 1000 calories for its activity for the day, they consume 500 calories so the body begins to convert fat to energy in order to perform its normal function. Eating in a surplus is the exact opposite. Here you eat more than what your body needs so it can store the extra weight you have been looking for. So if you want to bulk up, eat more.

2. Eat plenty of protein

The single most important nutrient for gaining healthy weight is protein.

Without muscle, most of the extra calories we consume may end up as body fat. Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle . Eating sufficient protein is required to gain muscle weight instead of just fat. High-protein foods include meats, fish, eggs, several dairy products, legumes, nuts, among others. Supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

3. Get quality sleep

Sleeping properly is important in every aspect of our body. Be it weight gain, weight loss or weight maintenance, one cannot rule out the importance of sleep. When it comes to muscle growth, sleep plays an important role in its formation and healing.

4. Stop cardio and start weight lifting

Doing cardio is recommended to improve overall fitness and well-being, but when trying to gain weight the last thing you want to do is burn the extra calories you’re eating in the name of exercise. To ensure that the extra calories are stored as muscles instead of just your fat cells, it is absolutely important to lift weights. You could visit the gym 3–5 times a week to lift heavy weight while focusing on increasing the weight’s volume over time. If you are completely out of shape or a novice lifter, consider getting a qualified trainer to assist you in getting started.

5. Stop Smoking

I do not know if you have noticed but chain smokers are never on the heavy side. From Fela to Wizkid to Kahlifa if you are a smoker, you tend to weigh less than a non smoker. So, if you really want to bulk up, be curvy thick or just look and be healthy, quit hitting them pipes.

Bonus Tips

  • Do not drink water before eating. This usually fills your stomach up, making it harder to consume more calories.
  • Eat more. Try your hardest to squeeze in an additional meal or snack whenever you can.
  • Stop controlling your portions. Use large plates to try to get in more calories, as the larger your plates, the larger your meal.

At the end of the day, changing your weight, whether it is weight loss or weight gain, is a marathon, not a sprint. It can take a long time, so you need to be consistent if you want to succeed in the long run.

Happenings Media