How to Gain Weight Fast and Safely


Gaining weight can be hard. In fact, it is harder to gain than to lose. Most of the people never talk about gaining weight because they do not know how hard it can actually be. There are many people out there who are having a very hard time trying to figure out if they can ever reshape their skinny body, and that is why this matter should be given proper importance.


If you want to gain weight, it is absolutely essential that you do it right. It means that you still have to eat healthy foods and live an overall healthy lifestyle. Drinking a lot of soda and junk foods may help you gain weight, but it can destroy your health at the same time. Since you are underweight, it is important that you gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.


Here are some effective ways to gain weight fast, without ruining your health at the same time.


Eat More Calories Than Your Body Burns:

Gain weight slowly and steadily by eating 300-500 calories more than you burn each day. If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.


Eat Lots of Protein:

Eating sufficient protein is required to gain muscle weight instead of just fat. Muscle is made of protein, and without it, most of those extra calories may end up as body fat. If you’re trying to gain weight, aim for 1.5 – 2.2 grams of protein per kilogram of body weight. High-protein foods like meats, fish, eggs, many dairy products, legumes, and nuts should be consumed. Protein supplements like whey protein can also be useful.


Eat at Least 3 Times Per Day:

Make sure to eat at least thrice a day, because the more you eat, the more you’ll gain. Include high-carb and high-fat foods every time you eat, if possible. It is best to eat plenty of protein, fat, and carbs at each meal. While you eat, make sure to use bigger plates because smaller plates cause people to automatically eat less. Besides that, try not to drink water before eating your meal. This can fill your stomach and make it harder to get in enough calories.


There are several other things that can be done to gain weight even faster. These include drinking milk, using weight gainer shakes, adding cream to your coffee and eating more often.


Contributor: Tarif Tahmeed Khan

Bangladesh University of Professionals (BUP)

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