Weight gain: practical steps to add healthy pounds
Want to gain weight without guessing or wasting time? You don’t need fancy diets or risky supplements. This guide gives clear, usable steps: what to eat, how to train, and what medicines can affect your weight so you can make smarter choices.
Eat more of the right stuff — not just junk
To gain weight you need a calorie surplus. Start small: add 250–500 extra calories per day to gain roughly 0.25–0.5 kg (0.5–1 lb) weekly. Aim for nutrient-dense calories: whole milk, nuts, nut butters, avocado, oats, rice, fatty fish, whole eggs, and starchy vegetables. Those pack calories plus vitamins and minerals.
Target protein: about 1.6–2.0 g per kg of bodyweight daily. Protein helps you build muscle instead of just fat. Include protein with every meal — chicken, eggs, Greek yogurt, protein shakes, or legumes. Don’t skip healthy fats: 1–2 tablespoons of olive oil or nut butter adds 100–200 calories fast.
Train to turn calories into muscle
Lift weights 3 times a week with compound moves: squats, deadlifts, presses, and rows. Focus on progressive overload — add a little weight or reps each week. Cardio is fine but keep it moderate; too much will burn the extra calories you need. Rest and sleep matter: muscles grow when you recover.
Practical meal plan ideas: a nut-butter smoothie (banana, whole milk, oats, 2 tbsp peanut butter), an extra spoon of olive oil in cooked rice, full-fat yogurt with honey and granola, and an evening omelet with cheese. Small, frequent snacks help if large meals feel uncomfortable.
If you prefer supplements, try a whey protein shake or a high-calorie mass-gainer for convenience. They aren’t magic, but they make hitting calorie and protein targets easier.
Medications can change appetite and weight. Steroids like prednisone often cause water retention and increased appetite — read our piece "Lifestyle Changes to Reduce Prednisone Dependence" for tips on managing that. Some antidepressants and antipsychotics also cause weight gain; talk to your prescriber before changing meds.
Watch progress with a weekly weigh-in and simple photos. If you’re not gaining after two months, bump calories another 200–300/day, or check your training routine. If weight gain is sudden or unexplained, or you have swelling, breathlessness, or pain, see a doctor — rapid changes can signal medical issues like thyroid or heart problems.
Want a quick starter plan? Add one high-calorie snack (300 kcal), one extra 200–300 kcal at meals, and two strength sessions weekly. Keep it consistent for 8–12 weeks and you’ll see change. Small steps add up — steady, healthy progress beats quick fixes every time.
