1. Eat more calories than you burn
Try to make calorie surplus. You should estimate your daily calorie needs (TDEE). Accordingly, increase or add 300–500 calories per day for slow rate weight gain or add 700–1000 calories per day for faster rate weight gain.
2. Eat energy-intense, fatty, and nutrient-rich foods
These foods contain more calories in smaller amounts and are rich in quality nutrients. High-calorie foods comprise nuts and nut butters derived from almonds and peanut butter, whole dairy products prepared from milk, yogurt, and cheese, healthy oils and fats obtained from olive oil, coconut oil, and avocado oil, avocados, granola, and dark chocolate. Protein-rich foods include eggs, chicken, beef, pork, fish (fatty fish like salmon), plant source-legumes like lentils, and beans, and protein shakes or mass gainers. Carbohydrate-rich foods are whole grains such as brown rice, oats, quinoa, and whole grain bread and pasta. Potatoes, sweet potatoes, and fruits like bananas, mangoes, and dates serve as carbohydrate-rich foods.
3. Strength training and building muscle through exercise
You should focus on assisting with resistance training, especially weight-lifting, and body weight-gaining exercises. Aims to target 3–5 sessions per week and is also targeting major muscle groups. Apply progressive overload by gradually increasing weights or reps over time. Take proper rest for faster muscle growth, as muscle grows during rest.
4. Add calorie-rich snacks, smoothies,
and fast or junk foods
The consumption of smoothies with banana, peanut butter, oats, milk, protein powder, and honey is great for faster body weight gain. Snacks often nuts, trail mix, protein bars, and yogurt with granola are suitable for weight gain. Fast or junk foods contribute to faster weight gain.
5. Eat more frequently
Instead of regular three large meals, try taking 5–6 smaller or frequent meals a day. Don’t keep a hungry gap or don’t wait until you are hungry; avoid eating on a schedule.
6. Stay hydrated with water
Avoid drinking large amounts of water before meals because it can reduce appetite. Therefore, stay hydrated by taking more water.
7. Get enough sleep
A good or more sleep is always good for health. Always try to have 7–9 hours of sleep per night. Recovery is essential for muscle growth.
8. Get a short day nap
Take a short, effective day nap for a 20-30 minute period of sleep in a quiet, dark, and comfortable space. It will always be ideally in the early afternoon. This short day nap helps boost alertness and muscle growth, improve mood without causing grogginess or interfering with your nighttime sleep.
9. Stay stress-free
To stay stress or burden-free, prioritize enough sleep, eating a balanced diet, and sufficient exercise regularly. Practice meditation, deep breathing, and mindfulness. Promote a healthy lifestyle by spending time outdoors, restraining caffeine and alcohol, and concerning with encouraging friends and family members.
10. Track your weight-gaining
progress
Track yourself through weighing weekly. Track measurement of calorie intake with apps like MyFitnessPal or Chronometer.
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