Here are some healthy ways to gain weight when you’re underweight

The majority of weight loss programs still recommend that weight loss may be a straightforward method of managing calories in and calories out. It’s not that straightforward. Fat loss or fat gain is that the results of variety of selections and habits.

Perhaps, a number of these unhealthy selections can be conducive to unwanted gains in body fat.

1. Drink Juice. Don’t Eat Your Vegetables or Fruit

If you’re striving to gain fat, be sure you’re not eating your produce. Instead, meet your vegetable and fruit requirements through juice.

Juice is much more concentrated in sugar, especially fructose, and does not include fiber, which may help reduce your appetite.

Loading up on juice is a great way to increase calorie intake, much like drinking soda would be. If you focus on using only fruit over vegetables and fruit for your juicing, you’ll be able to increase the amount of sugar per serving.

Taken to an excess, drinking a lot of juice could help in increasing not only body fat, but even liver fat. With enough effort, drinking enough fructose could contribute to non-alcoholic fatty liver disease.

2. Reward Yourself After Each Workout

If you’re going to include exercise in your fat-gaining program, be sure to reward yourself after every workout.

It doesn’t take much to offset what you burn in each workout. Have a muffin, some chips, or a bowl of pasta. You’ll replace all the glycogen you burned in your training session and eat enough extra carbohydrates that it will help contribute to your fat stores. Most of these foods also have hidden sources of processed fats, which will also help with filling up your fat stores.

There are probably a few other habits you could take advantage of in pursuing a higher level of body fat, but those mentioned above are a great place to start. If gaining more fat isn’t really your thing, and you want some guidance on how to do things right, either

3. Eat Enough Protein

shrimps and vegetable dish
Photo by Krisztina Papp on

Protein = building blocks for your muscles.

This means prioritizing:

  • Chicken
  • Meat
  • Eggs
  • Milk
  • Almonds
  • Quinoa
  • Legumes

How much protein do you need every day? As we lay out in our “Newbies Guide to Protein Shakes,” aim for 1-1.5 gram of protein per pound of body weight (2.2-3g per kg of body weight).

As that article points out, provided you’re a healthy individual with a healthy liver, you don’t need to worry about eating too much protein – you should be more concerned with eating too little protein.


4. Let your muscles rest!

Muscles are made in the kitchen and while sleeping, not in the gym.

Never exercise the same muscle on two consecutive days in a row.

When you train, you are essentially ripping apart and breaking down your muscles.

Then, during the next 48 hours, as you are eating a caloric surplus and recovering, your muscles get rebuilt bigger and stronger.

For this reason, never exercise the same muscle before it’s ready.

Training 3-4 days a week with a day off in between each (and plenty of calories) is plenty of training.

Skinny guys often don’t need to train more, they need to eat and rest more!

5. Sleep is A Requirement.

photo of woman in white tank top lying on bed
Photo by Andrea Piacquadio on

You need to be getting at least 7 hours of sleep to function as a human, but you should be trying to get 8-9 hours of sleep as often as possible for maximum gains to get bigger!

Building muscle is hard work, and your body can use all the help it can get.

Your body is doing nothing but lying there and building muscle while you’re sleeping.

If you are only getting 6 hours or less, you’re not going to get all the benefits of your exercising and diet.

I know it’s tough, but those 3AM raids in Wow or matches in Over watch will need to wait – you can come back to them after you get big and strong.

So don’t make these sleep mistakes.


6. Cardio is out of it.

Running long distances isn’t going to help you get bigger.

When you run, your body will take all of the excess calories you’re eating and use them as fuel for your runs.

This leaves no calories left over to build muscle. Crap!

This means while you are trying to get bigger, you should be doing 3 things if you want the fastest results for weight gain:

  • Eat (a lot).
  • Lift (heavier).
  • Sleep (a lot).

Anything beyond that is a distraction and working against your goal.

If you’re going to run, do quick sprints or run up a hill.

You know what my favorite form of exercise is while bulking up? Walking to Mordor.

If you love to run, that’s fine, but understand you’ll need to eat even more calories and the running is actively working against your muscles that want to get bigger.

Keep your distance cardio to a minimum if you want to put on some pounds.

7. Make it your routine.

It’s okay to skip a workout here and there, but it’s not okay for you to skip a meal if you’re serious about weight gain.

You need to prioritize your eating.

It sucks, it’s practically a full time job, but it’s what you have to do.


And if you still aren’t getting bigger, then you are not eating as much as you think you are eating.

Go back to basics, and track your calories again.

Check serving sizes, count portions, and so on.

And be honest with yourself: are you skipping lunch a few times a week when work gets busy, or skipping breakfast on the weekends when you sleep in?

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