How to gain weight naturally: An in-depth guide

Bajaj Finserv Health Team, Gynaecologist
November 24, 2020

Achieving a desired body weight is no easy task and can be particularly tricky and difficult for many. Whether it is weight loss or weight gain, it is important to understand that such an undertaking requires commitment, time, resources, and careful planning. This is especially relevant when learning how to gain weight naturally as it isn’t something that can be achieved overnight. While there may be several offerings that promise to teach you how to gain weight in a week or how to increase weight and muscle in a month, in practice, these usually come at the cost of your health.

For this reason, it is well worth it to do your own research and stay informed about the process as a whole. This means reading up on scientifically-backed weight gain tips, understanding the different weight gain foods, and learning about the importance of exercise.

To help you get started in the right direction, here are 5 pointers explaining how to gain weight safely and in a healthy manner.

Drink nutritional calories

Drinking your calories is among the common weight gain tips as it helps you meet your calorie goals for the day. This is because it can be easier to consume additional calories by ingesting liquid in the form of a smoothie or a shake. Moreover, you can make these drinks extremely nutritious by incorporating protein, fibre, carbohydrates, and fats into the mix.

For instance, you could consider making a protein smoothie with milk, frozen berries or fresh fruit, a weight gainer, and some types of nuts or seeds. This way, you can not only hit your calorie count for the day, but you can also consume a healthy drink with all the essential nutrients that you would otherwise look for in a meal.

Steer clear of empty calories

While the approach to gaining weight and doing it quickly may involve consuming a higher number of calories, it is very important to monitor your intake as well. If you’re simply looking to eat or drink to hit your calorie goal, you run the risk of gaining weight in an unhealthy manner and this increases the chances of other health complications. You could develop a vitamin or fibre deficiency, for instance, both of which have health consequences.
Ideally, you should steer clear of diet sodas, alcohol, and aerated drinks. These have no nutritional value whatsoever. There are better calorie-efficient alternatives such as vegetable drinks or soups that you could incorporate into your weight gain diet instead.

Work out often and lift heavy weights

As a weight gain diet typically includes more calories than you need to maintain weight, you must give these calories somewhere to go, else they will get stored as fat. Building muscle is an excellent solution and to do so, you need to exercise. Ideally, you should pair weight gain with muscle gain as there are numerous benefits of doing so. Putting on muscle makes you stronger and fitter. However, to do so, you will be required to exercise at least 2 times a week and lift heavy weights for volume.

Weight lifting

If you’re new to training and have no experience with exercising in a gym, you should consult a professional trainer. This way, you can be advised on the best weight gain exercise plans and work out only as much is needed to put on muscle mass, avoiding losing as many calories as you ingest.

Pick energy-dense foods that are loaded with the right macros

To put on weight in a safe manner, you need to eat more calories without ignoring their nutritional value. However, whole foods that are healthy are a lot more filling than processed foods, making it that much harder for you to meet the daily calorie mark. So, when it comes to picking the foods you eat, be sure to pick high-carbohydrate and high-protein foods. These work incredibly well for weight gain, especially in combination with the right amount of healthy fats.

In fact, fats are a great source of calories, and you should try your best to incorporate beneficial monounsaturated or polyunsaturated fats into your meals. Good sources include salmon, avocados, olives, walnuts, and canola oils. However, remember to steer clear of trans fats as these are bad for the heart.

Improve your sleep and rest longer

Resting is an important part of weight manipulation and has a key role to play in weight gain. For one, an ideal way to gain weight is to also try to add muscle mass, and getting enough sleep is crucial for muscle growth and recovery. To add to that, a study found that those who sleep for longer hours, upwards of 8, are 25% more likely to experience weight gain. Therefore, as much as it is important to eat and exercise, you should also sleep well for the best results.


Understanding the core principles of healthy weight gain can help you identify truly beneficial nutritional plans. You will learn to pick those that are actually good for you from the many options that suggest how to become fat. However, if you’re still uncertain and want optimal results, it is best to consult a trained nutritionist or dietician. Such specialists can craft a tailored weight gain diet plan and teach you how to gain weight fast without risking your health. In fact, with the help of the Bajaj Finserv Health app, it is much easier to avail such healthcare without any of the hassles.

With this digital tool, you get access to a suite of telemedicine benefits that simplify the process greatly. You can find the best nutritionists in your area, book appointments online, and also consult with doctors over video for remote care. The ‘Health Vault’ is another particularly effective feature, especially for weight gain, as it allows you to digitally track your vitals and maintain digital patient records. These can then be sent to specialists, allowing them to make tweaks to your program in a more time-efficient manner. To avail these benefits and more, download the app for free from Google Play or the Apple App Store today.