How To Gain Weight: 6 Easy Steps On How To Do It

August 8, 2021

Gaining weight can be a really difficult process for some people, and an easy process for others. Being slender can be very healthy and being underweight can also be a health concern. It is advisable for underweight people to see a doctor or dietician for diet plans and evaluations. In the meantime, you can follow these easy steps on how to gain weight.

1. Eat more often than before.

A Healthy Weight Gain Diet | Femina.in how to gain weight

Underweight people tend to get filled up faster. Eat more meals during the day, preferably smaller portions, about 5 to 6 times a day. It is better to eat smaller portions more often than a big meal once or twice in the day.

2. Increase the amount of calories you eat.

calories how to gain weight

You can monitor your calorie intake with a calorie calculator. One of the most important things for people who want to gain weight is to eat more calories than their body burns. Eat 300 – 500 calories more than your daily intake if you are aiming for a slow and steady weight gain process – try to eat 700 – 1000 calories more than your daily intake for a quicker weight gain process.

3. Eat a lot of protein.

how to gain weight

Protein is the most important nutrient for gaining a healthy weight. If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high. You can get daily protein supply from meals like fish, meat, eggs, milk and other dairy products.

4. Eat plenty of high carbs and high fat meals.

Do Carbs Make You Fat? | The Art of Manliness how to gain weight

In order to gain weight, it is important to eat more meals with high carbs, high fat and protein. Restriction of carbs in meals should only be done by people trying to lose weight. Also, avoid intermittent fasting. Eat nothing less than 3 meals a day.

5. Excercise more.

Exercises at Home to Build Muscle: 18 Moves with and Without Weights

It is important to go to the gym and lift weights. It helps calories store as muscle, instead of getting stored only as fat cells. Lifting weights at the gym also helps with strength training. Avoid doing cardio when trying to gain weight.

6. Do not drink before meals.

WHY YOU SHOULDN'T DRINK WATER IMMEDIATELY BEFORE AND AFTER MEALS ~ The  Wisdom Awakened

Watch what you drink before meals. Liquids can be filling and in turn, reduce the amount of food you are supposed to eat. The aim is to be able to eat more and not less. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.

Join The Conversation

Bring a friend.

You'll like this

May 7, 2020

Very few people are as dramatic as Nigerian mothers. From blaming every issue on your phone to acting like you want to kill at her every turn, Nigerian mothers are super extra. Here are 12 instances every Nigerian child will relate to: 1. When you try to block a slap and she acts like you […]

February 12, 2021

Bullying is one of those things that seem to define the secondary school experience in Nigeria. If you went to a Nigerian secondary school, chances are high you’ve been bullied, bullied someone or witnessed someone being bullied. We spoke to seven Nigerians about their experiences being bullied in secondary school.  Charles. When I was younger, […]

Watch

Now on Zikoko

Recommended Quizzes

What are you like in a relationship?
February 7, 2020

Your taste in music can say a lot about you, and this time, it’s going to reveal what you are like in a relationship. So, pick a few of your favourite Nigerian love songs, and we’ll let you know if you’re typically a distant, passionate or unbothered partner. Here you go:

November 19, 2019

Regardless of what society has tried to tell us, enjoying sex is not something to be ashamed of. So, in a bid to celebrate our generation’s sexual agency, we’ve created a quiz that will accurately (again, keep your complaints to yourself) infer how many people you’ve spelt with. Try it out: 11 Quizzes For The […]

December 5, 2019

We already tried to guess how much you have in your account and your current net worth, and we think we did a pretty great job (keep any complaints to yourself). Now, we’re going to try and guess your monthly salary based on your relationship with money. Oya, take the quiz: 11 Timed Quizzes For […]

how tall are you
March 11, 2020

Did your parents give you enough beans when you were growing up? If they did, then you’re probably around 6’0″ and above. Either way, we created a quiz that can guess your current height (pretty accurately, if we do say so ourselves). Take to see if we nailed it:

More from Inside Life

November 29, 2021

If things weren’t so expensive, no one would work, everyone deserves a partner that will distract them from the choke hold of capitalism with memes. Here are 10 memes you can send to your partner to distract them from work. 1. The “I’m checking up on you” meme  This meme is bound to make your […]

Watch

Trending Videos

Zikoko Originals

December 14, 2020
What happens when a group of chatty young Nigerians talk about things they're passionate about? You get Nigerians talk. A show that discusses very familiar struggles for the average Nigerian. From relationship deal breakers to sex education with Nigerian parents to leaving Nigeria, be prepared for a ride.
November 2, 2020
'The Couch' is a Zikoko series featuring real life stories from anonymous people.
October 26, 2020
A collection of videos documenting some of the events of the EndSARS protests.
June 22, 2020
'The Couch' is a Zikoko series featuring real life stories from anonymous people.
June 22, 2020
Hacked is an interesting new series by Zikoko made up of fictional but hilarious chat conversations.
June 4, 2020
What happens when a group of chatty young Nigerians talk about things they're passionate about? You get Nigerians talk. A show that discusses very familiar struggles for the average Nigerian. From relationship deal breakers to sex education with Nigerian parents to leaving Nigeria, be prepared for a ride.
June 2, 2020
Quickie is a video series where everyone featured gets only one minute to rant, review or do absolutely anything.
May 14, 2020
Isolation Diary is a Zikoko series that showcases what isolation is like for one young Nigerian working from home due to the Coronavirus pandemic.
March 12, 2020
Life is already hard. Deciding where to eat and get the best lifestyle experiences, isn't something you should stress about. Let VRSUS do that for you.

Z! Stacks

Here's a rabbit hole of stories to lose yourself in:

Zikoko amplifies African youth culture by curating and creating smart and joyful content for young Africans and the world.
X