A lot has been said about losing weight but what most people don’t know is that there’s a group of people who also struggle with weight gain. Some are underweight. I know most people will be like, ‘are you serious?’’ Yes. I am. Gaining weight is as much a struggle as losing weight. For years, I weighed 57kgs and I always wanted to weigh more. There are various reasons that would make one want to gain weight. Below are tips on how one can gain weight in a healthy way.

  1. Exercise.

This helps in gaining muscles therefore gaining weight. One thing to note is that it will take some time so patience and putting in the work will be required in order to get the results. You can either choose to exercise at home or go to the gym, though the gym is better because of the availability of exercising tools and a qualified trainer who can assist. You can let the trainer in on your weight gain goals. Examples of different exercises that can help include;

Push-ups. This can be done from home or at the gym. It helps build muscles on the upper part of the body.


Squats. Can be done at home but most preferably at the gym. When performed in sets, one can add a lot of weight around the legs, quadriceps and back areas or generally, the lower body.


Shoulder/bench press. Adds more weight around the chest region like the shoulders and forearms.


Deadlifts. Using heavy weights using your arms, legs and back. Great exercise to add weight around those areas.

Yoga. This is a great exercise for calming the mind. It helps one to feel more relaxed thus helping in gaining weight indirectly. Lost appetite can be revived thus leading to weight gain.


Pull ups. Helps in gaining weight around the shoulders and chest area.


    Donkey kicks. This exercises help to tone, tighten and strengthen the butt and lower back.



  1. Eat more carbs.

Foods like rice, milk, bread and sweet potatoes are rich in carbs. Intake of healthier carbs before working out and after working out helps a lot in gaining weight.

  1. Take more smoothies or shakes. Smoothies or shakes with more protein are more ideal in gaining weight. You can make them at home using a blender and other nutritious ingredients that aid in weight gain like bananas, avocados, oats, dairy products like milk and yogurt. Examples of these smoothies include;
  2. Avocado, Banana, Peanut Butter, Milk smoothie.
  3. Banana, Seeds (Chia and flax seed), Peanut Butter, Yogurt smoothie.
  • Chocolate Almond Milk smoothie.
  1. Oats, Peanut Butter, Bananas, Milk smoothie.

For each smoothie, blend all the ingredients together until smooth consistency. Smoothies are best consumed immediately you make them. You can google for more smoothie recipes.

  1. Avoid junk foods.

The intention or objective is not only to add or gain weight but to do so in a healthy way. Junk foods like sweets, candies, fries, soda aid in gaining weight faster but in an unhealthy way so you’ll have to do away with them.

  1. Eat more proteins.

Proteins are the building blocks of muscles, skin blood and bones. Consuming more proteins without overdoing it thus helps in increasing our muscles and overall weight gain.

  1. Eat more often.

Have a routine to eat after a particular number of hours say three to four. This will help in ensuring a steady flow of calories. Eating smaller meals as opposed to snacking in between large meals will be beneficial. Remember to eat healthy meals only.

  1. Have snacks often.

Snacks like nuts are rich in healthy fats, fibre and vitamins. You can incorporate them in salads or snack up on them. Dry fruits like raisins are also healthy. Look out for snacks rich in healthy carbohydrates and protein

  1. Avoid drinking water before food.

This can make your tummy to feel full thus limiting your calories intake.

Gaining weight, the healthy way takes patience and consistency as it takes time. Doing the right exercises as guided by a professional trainer, eating the right foods more often, consuming more protein rich smoothies, avoiding junk foods, getting enough sleep, having healthy snacks, eating healthier carbs and proteins will sure result in additional weight.

Have you successfully added weight? Let me know the method used in the comments section.



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