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It’s high time to lose the misconception that only overweight people are unhappy with their body. There are many of us who are underweight and struggling to gain a few pounds. Although being skinny has its own advantages, such as lesser risk to diseases like diabetes, hypertension, etc., the cons cannot be ignored either. No matter how hard you try, you are unable to put on weight, and your thin frame constantly bothers you. But fret not, as we have got your back. Gone are the days of unhealthy weight-gain ways. Here are the 15 easiest ways to gain weight fast in a healthy way:

1. Consume more calories than you burn

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This is the first and most fundamental rule of gaining weight - you should consume more calories than you burn. Make sure you intake at least 500 extra calories per day than what you are currently burning. But ensure that the extra calories come from nutritious, rather than empty, sources. This is where calorie-dense foods come in.

2. Calorie-dense foods

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Eating calorie-dense foods is the most efficient way to gain weight fast. Instead of eating large volumes of food, you can eat smaller amounts of high-calorie foods, such as nuts, seeds, peanut butter, and even dried fruits. Other high-calorie food choices are salmon, avocado, cheese, and whole eggs, which are also rich in protein.

3. Carbs

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Carbs are your friend if you are trying to gain weight. They help increase calorie intake and provide energy to do activities and workouts. Consume carbs like oats, brown rice, whole grains, sweet potatoes, and quinoa.

4. Proteins

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Protein is essential for building muscle, which in turn will increase your weight. Include proteins like lean meats, poultry, fish, eggs, dairy products, tofu, and legumes.

5. Healthy fats

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Adding healthy fats to your diet is an effective way of gaining weight. Avocado, nuts, seeds, olive oil, and coconut oil are excellent sources of healthy fats. Don’t go overboard, though; moderation is key.

6. Frequency of eating

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Eat more frequently, but in smaller portions. This will not only help your body absorb nutrients more effectively but will also make you feel fuller throughout the day.

7. Weightlifting

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Resistance or weight training will help you gain muscle mass in a healthy way. It also prevents muscle loss due to the intake of calorie-deficient diets.

8. Cardiovascular exercises

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Aerobic exercises like running, swimming, or cycling are a must for healthy weight gain. It improves overall fitness along with increasing your appetite.

9. Proper sleep

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Adequate sleep is essential for any fitness routine. It helps body recovery and growth.

10. Avoid smoking

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Smoking is bad for your overall health and fitness. Avoid it at all costs, especially if you are trying to gain weight.

11. Avoid alcohol

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Alcohol has empty calories that can add to your weight, but it hinders the absorption of necessary nutrients. Consuming frequently will lead to long term health problems like liver damage and weight gain in the wrong places.

12. Stay hydrated

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Drinking water and staying hydrated is the simplest way to keeping healthy and working out the body.

13. Reduce stress

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Stress affects the body’s capacity to gain weight or even maintain it. Reduce it as much as possible in daily routines and have a positive mental outlook.

14. Consult a doctor

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Before starting on any fitness plan or diet, it’s vital to get a doctor’s approval as they can guide better based on individual medical history.

15. Be patient

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Following the basics doesn’t guarantee overnight results. Gaining weight healthily takes time, so be patient and trust the process. Consistency is what decides final results.

Don’t be disheartened by setbacks, as they are a part of any fitness journey. Focus on the goal, and believe in yourself. The correct nutrition and lifestyle will do the rest. All the best on your way to a healthier you!

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