Gain weight easily by following these steps

Gain Weight

For some it can be just as difficult to put on weight, just as it is for others to lose weight.

This is because it depends on several factors, such as your metabolism, appetite and absorption of nutrients.

In this guide we’ve selected the best exercises and tips for nutrition and supplementation that will help you to achieve this goal faster!

Exercise to gain weight

  • Try bodybuilding (anaerobic exercise). It will help you to increase your appetite and aids in the production of anabolic hormones (such as growth hormone, insulin and testosterone)
  • Add intensity to your training by doing short and explosive workouts
  • Do exercises that train large muscle groups. Dead lift, squats and bench press are some of the most complete

In our blog post about exercices to gain weight we’ve selected the top 7 of the best exercises to gain weight and a video where you can see how to perform them.

exercise to gain weight


After training, your muscle tissue is damaged and the muscles are sore, so you have to rest and recover.

  • Sleep approximately 8 hours: this number varies from person to person, but it’s recommended to sleep between 7 and 9 hours a night

Nutrition to gain weight

Nutrition is probably the most important thing to gain weight. Without proper nutrition, the results won’t appear.

There are people who say they eat a lot, but still can’t gain weight.

Reasons that can hinder the process of weight gain

  • Accelerated metabolism: People with an accelerated metabolism burn more calories
  • Lack of appetite: Especially if you’re not used to eating a lot
  • Nutrient absorption problems: may reveal a lack of vitamins, minerals or enzymes that aid in the digestion and absorption of nutrients

If you identify with any of these reasons, than we have some tips that can help you:

  • It’s important to consume more calories than you use: calories consumed > calories used
  • Find out how many calories you use: with the help of a calculator, find out the amount of calories you use in a day. If you use 1800 calories daily, try to ingest 2300 calories (plus 500 kcal) per day. This way, you should start to gain weight
  • Eat several times a day (try to eat every 3 hours during the day)

All macronutrients are needed for your body to function normally:

  • Proteins help to build muscle
  • Carbohydrates provide energy for your body and training
  • Fats are key for cellular functions

Foods to include in your diet to gain weight

  • Oats: rich in carbohydrates, calories and fibers

Prepare an oatmeal shake, it's practical and easier to drink (especially if you have a lack of appetite). Add protein and cinnamon to give it flavor. If you want to add extra calories: add peanut butter or banana, or prepare it with whole milk. Vary the fruit or protein flavor so you don’t get bored!

  • Sunflower seeds: rich in fibers and fatty acids
  • Eggs: rich in proteins, vitamins and calories (depending on the preparation method)

To increase the amount of calories, consume fried or scrambled eggs with mixed cheese.

  • Dried fruits: rich in good fats, proteins and carbohydrates

They are good snacks and are high in calories.

  • Salmon: rich in good fats (omega 3)
  • Pasta: high in carbohydrates

Adding cheese and taking it to the oven to gratin will increase the number of proteins and calories of the meal.

  • Potatoes: rich in carbohydrates

It’s easier to consume more potatoes when they are pureed, especially if you lack appetite.

  • Yogurts: sources of proteins, fats and carbohydrates

To ingest a greater number of calories, mix the yogurt with dried fruits and peanut butter.

  • Porridge are also easy to eat and contain many calories, but they should be consumed in moderation because they contain too many carbohydrates (which, in excess, are stored as fat)
shakes to meet daily calorie needs In the post “Weight gain diet: all you need to know” you can learn more about foods to gain weight and tips for meals!


Supplementation makes everything easier.

Mainly because it gives you the possibility to increase your calorie intake quickly, without leaving you as "overfull" as nutrition would. Combine them with a balanced diet.


  • Supplements to gain weight are high in calories and consist of carbohydrates and proteins
  • If you’re having difficulties to gain weight or if you want to gain weight in a short period of time, choose a heavy gainer (with more calories and carbohydrates)
  • Prepare a smoothie, adding to your favorite beverage a weight gain supplement (the so-called gainers). It's an easy, quick and delicious way to effortlessly consume calories, carbohydrates and proteins

Vitamin supplements

  • For the nutrient absorption problem: a multivitamin is a good option! In addition to help absorb nutrients, it also strengthens your nervous, immune and hormonal systems
  • To fight a lack of appetite and also to help absorb nutrients, cod liver oil may be an option to take into account: it’s rich in omega-3s and vitamins. Consume it with milk, this will give you extra calories and will help you to boost the effects of vitamin D

Be patient and persistent

These tips will help you to gain weight in a healthy and consistent way.


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