How to Increase Weight? 11 Best Healthy Ways

How to increase weight is a topic of great interest for many people. It’s worth pointing out that not all people are looking to gain weight, but some are looking to lose it! 

It’s easy for some while others struggle with gaining weight. But there is no reason for this struggle when we can build a simple weight gain diet plan.

People have been trying everything to increase their weight: starvation diets, countless hours at the gym or massages … Nothing helps! Or do they? 

The solution is simple: new stimuli. Your body needs something completely different from what it has been used to so far. It needs a kick-start! This article will provide you with tips on how to increase your weight in the quickest way possible.

1. Increase Calories

First of all, you have to eat more calories than your body burns in order to gain weight. Thus, eating is the first step towards success! There are a number of healthy foods that can be added to your diet in order to increase the calories you consume.

One way is by eating more fruits and vegetables, which have been found by scientists at lactic acid University College London (UCL) as well as other universities around Europe and America because they’re low on sugar but high in fiber with minerals including potassium!

Not only will this help maintain body weight–especially if combined with regular exercise or reduced intake optional processed meats such as bacon.

How to increase weight

2. Increase Protein Intake

If you are on a low-carb diet, it is important that you increase your protein intake instead of increasing carbohydrates, because carbs will only make you fat. 

Protein makes ​​the muscles grow and they burn more calories than fat does. Plus, proteins contain glutamine, which helps building muscle mass (calories burned!). Generally speaking: the more muscles you build the higher your basal metabolic rate (BMR). 

The BMR is basically what your body uses to function during the day – including thinking. Eating enough protein also prevents muscle loss even when losing weight.

3. Stop Drinking Fluids 30 Minutes After Meals / Chew Thoroughly

The human body is designed in such a way that it absorbs liquid easier when eaten with food. So, if you eat with liquids, your body has to process twice the amount of liquid at once . 

This means that you absorb less nutrients out of the meal and thus feel hungrier sooner after eating it . As a result, you eat more or snack between meals because your stomach feels empty again quickly, which leads to weight gain over time. 

Also chewing thoroughly stimulates stomach acid production for further digestion.

4. Chew Sugarless Gum

Chewing sugarless gum increases satiety signals in the brain , so it makes ​​you fuller faster after eating.

5. Use a Protein Shake Before Breakfast / After Training

Making your own protein smoothies is a great way to get all the nutrients you need in just one drink. 

Not only that, but by making them at home with ingredients like fresh fruit and vegetables instead of ready-made commercial alternatives full of sugar it’s easy for people who have trouble digesting dairy or soy milk because they are not included in these recipes!

  •  Berry Banana Bread Smoothie – For an added sweetness use honeycomb syrup (or save some calories). Mix together 2 cups unsweetened nutmilk; 1 banana; 5 tbsp plain yogurt then add handful each berries until desired consistency achieved before blending again

Using protein shakes before breakfast or after training, is an inexpensive way to increase calorie intake without gaining too much fat . As I said earlier – you just have to eat more calories than your body burns in order to gain weight. 

If you drink a 400-500 calorie shake with 50g of protein before breakfast, you do not have to look for other ways how to increase weight fast! It’s simple as that!

6. Take Creatine Monohydrate / Omega 3 Fatty Acids

Taking creatine monohydrate increases the muscle mass, so if muscle tissue is heavier than fat tissue it will lead to an increase in weight. It also helps as an energy supplier during workouts and the bulking process. 

Also, you can take omega 3 fatty acids to increase your weight because they help with muscle building and fat burning. As a side effect, it also helps you lose fat faster and keep muscle even when losing weight.

  • Fish Protein 

Omega-3 fatty acids are the most significant nutrients in salmon and oily fish. They offer numerous benefits for your health, including fighting diseases. 

Salmon is an excellent source of protein with 12 grams per 6 ounces portion that can help you build muscle or gain weight if eaten on its own; however when paired with other foods like eggs it may result in greater satiety meaning more sensation lessening hunger pangs during subsequent meals.

Increase weight

7. Eat Before Bed / Use Casein Protein

Eating before bed is another great way how to increase weight fast! The body has an increased metabolism while we sleep, so if we eat at night, our body doesn’t have to burn its own muscles which would lead to catabolism (muscle loss).

So you basically give your body a chance to build up new tissues while you are sleeping. It works even better if the meal contains casein protein. 

Casein protein takes longer for digestion than other protein types, so it provides the body with satiety signals for a longer time.

8. Sleep More

Most people do not get enough sleep, which leads to various health problems and making it harder to lose weight. 

If you need an alarm clock: just set it far away from your bed and do not turn on the light when standing up in the middle of the night. Also try drinking less water before going to bed, because your body can not digest liquids while sleeping. 

Furthermore, you should read my article about how much sleep everyone needs here.

9. Do Strength Training / Do Sports

Strength training or doing sports are both great activities that help prevent muscle loss while losing weight. They are also good ways how to increase weight fast! 

If you do strength training, you can expect an increase of up to 10% or more in your muscle mass if done professionally. Even without professional training, it is possible to gain some muscles doing weight lifting. 

I recommend buying a Body Fat Calculator here, which tells you how much fat percentage is covering your muscles – the higher it is the less visible are your muscles. Also, train with heavy weights because they make your muscles look fuller and bigger.

10. Sleep on Your Stomach

I don’t know whether this really works but I heard that sleeping on one’s stomach increases weight because gravity pulls more on certain areas of the body, so you wake up with increased metabolism (and thus burned calories) . At least, give it a try.

11. Add oatmeal to diet

Oatmeal contains a considerable amount of soluble fiber, which greatly helps digestion and leaves you feeling full longer. It also reduces bad cholesterol levels in the body, so it increases fat loss as well. 

Try eating oatmeal before going to bed ! You can use skim milk instead of water when cooking oatmeal because it makes a greater difference . If you do not want to taste the oats first chew some gum , afterwards eat your oats .


What we need in order to successfully gain weight in an efficient manner (without gaining excess fat), is a comprehensive plan which not only works in theory, but also comes with real world examples of people who have followed such a plan and achieved success. 

If you want to increase your weight, read the information provided in the article carefully and feel free to ask any questions.

You also need to consult the Best Nutritionist in Lahore .

Similar Posts