How to Gain Weight in a Healthy Way

Focus on your health, not your weight.

Whether you’re looking to gain healthy muscle or trying to get out of your underweight deficit, it can be just as important to gain weight as try to lose. There are serious health risks for being underweight whether it’s genetics, medication, stress, and more. But luckily, there are many ways to gain weight in a healthy way. Read on for our five essential tips for gaining a healthy weight.

Eat often and tack on calories

People who usually are looking to gain muscle or weight eat at least 5-6 meals a day. It’s also important to never skip meals, especially breakfast and after workouts. If it makes your daily schedule easier, meal-prepping your food for your entire day (or week) can be very helpful because you can spread out the calorie intake you need for the day and make healthier food choices throughout the day. You could even tack on additional healthy calories to your meals and opt for wholesome snacks.

Quality foods over quantity

If you think milkshakes and burgers will do the trick, you’re wrong. Try focusing on consuming whole and nutrient-rich foods from all food groups instead of junk food. Every meal should include whole grains, fruits and veggies, lean protein, and healthy fats like nuts and avocados.

What you drink matters, too

Avoiding sugary drinks like sodas, sweet teas, and coffee is important for gaining a healthy weight because they hold no nutritional value. Along with drinking lots of water throughout the day, try smoothies and shakes instead. You could even opt for a liquid meal replacement like a protein shake.

Focus on strength training

Not only does consistent weight training routine help with building muscle, but it also helps stimulate a healthy metabolism or appetite. Remember to consume lean protein like eggs, lentils, tofu, and poultry within 45 minutes after your workout for healthy recovery.

Set goals and track your progress

Same way with weight loss, it’s important to set goals, track progress, and stay patient. If it helps, keeping a fitness journal can help you keep track of your diet and fitness routine. Don’t forget to measure your weight often and keep logging it down as you prosper through your fitness journey.