How to Gain Weight Fast and Naturally in a Month | Gain Weight in 7 Easy Steps

Struggling to gain weight? No matter how many times you binged on food, but you still are struggling to gain weight and add pounds to your frame.

If you are someone underweight or skinny and trying to gain some weight to your overall body then you have come to the right place. How can I be so sure about this? Let me share a story with you.

Well I had been a skinny kid and being underweight had posed a lot of troubles and lack of confidence in me. I always used to be the one who gets picked on obviously due to me being underweight, and I was predisposed to several conditions all credit goes to my weight. No matter how much I used to eat, I just didn't get any results. But then I went on to the extreme side and binged on food all day long and to my avail I saw the numbers increasing on the weight scale. That was the biggest achievement of my life at that time and I was so content but that contentment was ephemeral. I went from being underweight to overweight, well that's a story for another day. Lets focus on gaining weight and more importantly how to gain weight fast an naturally.

So now you know what I had been through and I can proudly say that I am an expert in gaining weight because I went to the extremes, and I don't want any one of you to do the exact same mistakes I did. Because weight gaining is a goal skinny guys and girls want to achieve but there is a trick in order to do it correctly, otherwise you will end up being in my shoes, and road form there is a strenuous one.

In this post I am going to share with you all the helpful tips and advices which you can use to leverage your weight gain and live a healthy life.

First of all let's know why would anyone slender should gain weight in the first place.?

Why Gain Weight?

Being underweight is as bad for your health as being overweight. Having a Body Mass Index (BMI) under 18.5 can make you prone to infections, osteoporosis, fractures and even cause fertility problems.

Not being in a proper weight range can make your body susceptible to many diseases and health conditions including weakened Immune system, fragile bones and feeling tired all the time.

By gaining weight you would not only be looking good but would lead a healthy and happy life with full of confidence and opportunities.

How to Gain Weight

People with low BMI must gain a balanced amount of muscle mass and subcutaneous fat to live a healthy and a disease free life.

It's not just the increased weight, your goal should be a balanced amount of muscle mass and fat. Because if you have a disproportion there then the entire picture would be much different and undesirable.

If you go on to "binge eating" all day long then you would end up where I used to be at one point of my life and trust me you would never wanna be there.

This post will help you increase your weight naturally at home without any supplements and drugs. These are complete tried and tested methods, personally experienced by me. I will include list of food that helps to gain weight and also exercises which will maximize your weight gain by adding muscles to your overall frame.

7 Healthy ways to gain weight when you are underweight

1. Eat more calories then you burn

Eat more calories then your body need. Aim for consuming 300-500 more calories then you burn each day. Because that's the problem with underweight people, they have a very high metabolic rate. If your metabolism is "high" (or fast), you will burn more calories at rest and during activity. A high metabolism means you'll need to take in more calories to maintain your weight. That's one reason why some people can eat more than others without gaining weight, and that's the issue with you. You think you are eating enough but in reality you are not.

Try this-

Download any calorie tracking app on your phone and add in your foods in it, if you don't wanna do that then you can go old fashion and use a pen and a paper just as I used to do it.

You will have a definite number. These number (calories) will give you a good insight of what and how much you are eating and even keep you accountable. This way you are more likely to hit your daily caloric surplus goal.

2. Include Nutrient rich foods in your diet

"A calorie is a calorie is not a calorie." What it means? Look from this example and you will know what it means.

Take 100 calories from broccoli and take 100 calories from a candy or chocolate? Which one do you think will be beneficial for you. Both have the same amount of calories, i.e. 100 calories but do you think those candies will give you your desired look and help you put on a healthy weight as the broccoli would do.

That's the difference between them, a broccoli is filled with nutrients and several vitamins and minerals which will be quite conducive for your "Healthy Weight Gain". Same amount of calories from candy would be complete sugars and other chemicals which will increase your weight, but not in a good way.

So, You must include nutrient dense foods in your diet.

Nutrient Dense foods:

1. Nuts
2. Sweet potatoes
3. Salmon
4. Eggs
5. Legumes
6. Leafy Greens

A more nutritious diet has enormous benefits for health and can reduce the risk of various chronic health conditions, such as heart disease and diabetes.

There are different types of nutrient, including protein, vitamins, and antioxidants, each of which serves a different purpose in the body.

Eating these nutrient dense foods will help you put on weight much faster naturally.

3. Increase your Protein intake

Protein is the building block of the cells and having a high protein diet can help you gain muscle. Eat a  high quality protein rich diet and you will increase your muscle mass as an increased weight in your body.

Protein Rich Foods:

• Chicken
• Lamb
• Fish
• Whole Eggs
• Whey Protein
• Milk

4. Lift heavy weights

You are eating in a caloric-surplus, with nutrient dense foods and having a high protein diet. Now you've got to make sure that all the nutrients and calories are going into the right place.

Exercise is important for losing as well as gaining weight. Lift weights so that the extra calories go to your muscles instead of your fat cells.

Do Compound lifts which will maximize your muscle growth and help you gain weight.

Compound Exercises for Muscle Building:

1. Squats
2. Deadlifts
3. Bench Press
4. Pull-ups
5. Push-ups
6. Overhead Press

Focus majorly on these exercises and I guarantee you will see some significant changes in your body as a result of weight gain and increased muscle mass.

5. Fill your plate with complex carbohydrates and healthy fats

Many people try restricting either carbs or fat when trying to lose weight. This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories. Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.

It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight. Make sure to eat at least three meals per day and try to add in energy-dense snacks whenever possible.

Include more of carbs and healthy fats in your diet. Avocado, nuts and seeds are some healthy source of fats and should be a part of your daily diet.

6. Drink your calories

If you are someone who can't eat a lot and struggles to consume calories because you get too tired eating copious amount of food. If so then this trick will come in handy for you.

If you can't stuff on food then make some healthy shakes and smoothies and gulp it down. You won't have to run your mouth to consume those calories and the food will be finished in a matter of minutes.

Doing so you will ensure calories into your system which will help you gain weight fast without you worrying for it.

Smoothie ideas:

1. Banana and peanut butter smoothie
2. Oats and milk Smoothie
3. Whey protein shake
4. Green smoothie

7. Sleep Properly

Your sleep pattern also influences your weight gain process. Sound sleep for 7-8 hours helps in muscle growth and increased weight.

Lack of sleep or sleep deprivation will cause your cortisol levels to surge.

Cortisol, the primary stress hormone. When cortisol levels are high it will deter in your weight gain and in turn make you lose weight due to the high stress levels on your body.

Sleep more to gain more.

CONCLUSION

It can be very difficult for some people to gain weight.
That’s because your body has a certain set point of weight where it feels comfortable.
Whether you try to go under your set point (lose weight) or over it (gain weight), your body resists changes by regulating your hunger levels and metabolic rate.
When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism.
This is largely mediated by your brain, as well as weight-regulating hormones like leptin.
So you should expect a certain level of difficulty. In some cases, you may need to force yourself to eat despite feeling stuffed.
At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.

So, In a nutshell

Eat more calories, include protein, carbs and healthy fats into your diet. Lift heavy weights and get enough sleep in order to gain weight. Drink your calories in order to meet your daily total calorie goal without putting in much effort.

Try these methods and see changes in your body and gain a good and healthy weight in matter of weeks.