Want to Gain Weight the Right Way? Here’s How

Learn how to gain weight healthily through proper diet and exercise, focusing on building muscle and maintaining a balanced nutrient intake.

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Many people talk about losing weight, but what if you're the opposite and want to gain a bit? Perhaps you feel a bit too skinny, or you just want to bulk up for sports. Whatever your reason, it's important to do so healthily and sensibly. So, how can you gain weight in a way that's good for your body and keeps you feeling strong and energetic? Let's explore some helpful strategies.

Understanding Weight Gain

First, it's important to know what causes weight gain. Gaining weight simply means you're consuming more calories than you burn through daily activities and exercise. But, it's not just about eating tons of food. You want to gain muscle mass and a little fat for healthy body function, not just any weight.

Eating the Right Foods

To gain weight, you need to focus on nutritious foods that provide protein, fats, and carbohydrates. These will help you build muscle and maintain healthy bodily functions.

Protein

Proteins are the building blocks for muscle. You need enough protein in your diet to fuel muscle growth. Good sources of protein include:

Want to Gain Weight the Right Way? Here's How
  • Meat like chicken, beef, and pork
  • Fish such as salmon and tuna
  • Dairy products like milk, cheese, and yoghurt
  • Vegetarian options like beans, lentils, and chickpeas

Carbohydrates

Carbs are the main energy source of your body. Eating enough carbohydrates will give you energy throughout the day. Healthy options include:

  • Whole grains like oats, quinoa, and whole-wheat bread
  • Starchy vegetables like potatoes and sweet potatoes
  • Fruit for a natural, sweet treat

Fats

Healthy fats are crucial for overall health and help you absorb vitamins. Include good sources of fat like:

  • Nuts and seeds
  • Avocado
  • Olives and olive oil

Meal Ideas for Weight Gain

It's easier to increase your calorie intake when meals are planned out. Here are a few ideas:

Breakfast

  • Oats cooked with whole milk, topped with a banana and a handful of almonds
  • Whole grain toast with peanut butter and slices of banana on top

Lunch

  • Chicken breast sandwich on whole grain bread with salad and cheese
  • Lamb curry with rice and mixed vegetables

Dinner

  • Baked salmon with a sweet potato and steamed broccoli
  • Beef and vegetable stir-fry with brown rice

Exercise to Gain Weight

While food is important, exercise also plays a key role in healthy weight gain, particularly in building muscle. Here's what you can focus on:

Strength Training

Strength training exercises like lifting weights or doing bodyweight exercises (like push-ups and squats) help you build muscle. Muscles weigh more than fat, so this kind of exercise is perfect if you want to gain weight.

Consistency is Key

Exercise regularly. Try to set a routine that allows you to exercise at least three times a week. Consistency in your workouts will lead to better and more sustainable muscle growth.

Keep Track of Progress

It's important to keep track of your weight gain journey. This doesn't just mean stepping on a scale every day. Notice how your clothes fit, how you feel, and how your strength improves.

Keep a food and exercise diary. Write down what you eat and your exercise routine. This way, you can adjust your plan if you notice you're not gaining weight or building the kind of muscle you want.

Staying Motivated

Patience is crucial. Gaining weight, especially if it's muscle, takes time. Settle into your new routines and remember that small changes can make a big difference over time.

Final Thoughts

Remember, gaining weight isn't all about changing how you look. It's about feeling more energetic, stronger, and healthier. Stick with healthy foods, proper exercise, and stay patient. These changes to your lifestyle can help you reach your weight gain goals in a good way.

Discussing these plans with a nutritionist or a coach can also help tailor a plan that fits your specific needs and ensures your efforts are safe and effective.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

  • Childline - Call them on 0800 1111 any time of the day or night, every day of the week
  • NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
  • The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
  • SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
  • Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.