by Julia Denner (Runtastic Nutritionist) & Dennis Fajt (Underweight Nutrition Consultant)

Today, more than 1.9 billion people are overweight worldwide. Many can’t imagine that there are actually people who would like to gain weight but can’t. Putting on a few pounds is a real challenge for some people who are underweight – especially if they want to do it in a healthy way.

Ein Mann macht Push-ups

How Can I Gain Weight? – The 7 Best Tips

Tip 1: be patient!

This is perhaps the most important tip for you: it doesn’t matter whether you want to gain or lose weight, you have to be patient. Changes don’t happen overnight.


If you want to gain weight in a healthy way, you have to consume more calories than you burn every day (caloric surplus).

How it works: Calculate your daily calorie requirement and add an additional 200-300 calories.

It is really important that you have a caloric surplus every day, not just once in a while. This is the only way to gain weight in a healthy way.

tip 2: Quality over quantity

To be able to eat as much as you want… that is all well and good. But you still need to eat a healthy diet if you want to gain weight fast. Burgers, fries, and soft drinks are full of calories, but they also contain lots of saturated fats, salt, and sugar. You are better off focusing on nutrient- and calorie-rich foods to gain weight:

  • avocados
  • legumes 
  • whole-grain products
  • dried fruit
  • potatoes
  • rice
  • meat 
  • fish
  • nuts and seeds

You should, of course, always eat enough fruit and vegetables to cover your micronutrient requirement. When you focus on gaining weight, high calorie foods should be a priority.  

tip 3: Eat regular meals

You don’t have to eat your daily calorie requirement in three main meals. Five or six regular meals (spaced out throughout the day) are easier on your stomach and keep you feeling full. Plus, you should avoid skipping meals and you should always have some snacks on you in case you get hungry while on the go.

Healthy snacks for in between meals:


If you try to start eating enormous meals from one day to the next, it won’t work. Gradually increase your portion size every week instead. This way your body can get used to larger meals slowly. 

After a few weeks you will be able to eat considerably more. If you add high calorie foods to your meals as well, you will significantly increase your calorie consumption and gain weight that way. 

tip 5: Light products? No thanks!

Stay away from products labeled “low-fat” or “light”. At the grocery store, make sure to buy the regular fat version. Also, foods naturally high in fat like avocado, nuts, seeds or high-quality vegetable oil should be a regular part of your meal plan. They fill you up and provide you with plenty of nutrients and calories.

tip 6: Track your calories

Log everything you eat and drink: a food tracking app helps you learn more about your eating habits. Perhaps you can squeeze in a few more calories here or there? Or maybe you forgot to eat breakfast yesterday?


Exercise is very important for gaining weight. Intense bodyweight training, like with the adidas Training app, strengthens your muscles and also stokes your fat-burning engine. Endurance sports like running or biking are also important for your health, but they burn a lot of calories without really stimulating muscle growth. 

If you want to gain healthy weight, we recommend focusing on strength training (3-4 times a week) with more weight and fewer repetitions. This is the most effective way to experience muscle growth. You can do it at home or in the gym. If you want to get off to a strong start, the gym would be your best option. You’ll have more exercise options and a trainer that can really help you get going. 

If you do choose to work out at the gym, the fundamental exercises are the most important. The best exercises for muscle growth are: 

  • bench press
  • deadlift
  • pull-ups
  • squats

Before you incorporate these exercises in your training plan, have a physical therapist or fitness trainer show them to you to make sure that you are doing them correctly, so you won’t get hurt.


Eat plenty of protein after your workout. Healthy, high-quality protein sources include chicken, eggs, tofu, legumes, and nut butters. This will help you gain muscle. Combining protein and carbohydrates is also a good idea.


Just like being overweight, being underweight can be quite a struggle in everyday life.  Gaining enough healthy weight can prove to be pretty challenging. The important thing is to stick with it and give your body the time it needs to change. We wish you lots of success on your journey!

What matters is that you…

…eat high-calorie, nutritious foods

…eat regularly and slowly increase your portion size

…cut back on endurance exercise

…focus on muscle growth

…and don’t give up, even when it gets tough!

If you apply these tips for a longer period of time, nothing will stop you from gaining weight. 


Source link


  1. First off I would like to say terrific blog! I had a quick question in which I’d like to ask if
    you don’t mind. I was curious to know how you center yourself and clear your mind prior to writing.
    I’ve had trouble clearing my thoughts in getting my ideas out.
    I truly do take pleasure in writing however it
    just seems like the first 10 to 15 minutes are usually lost just trying to figure out how to begin. Any suggestions or hints?


    my web blog; delta 8 THC for sale area 52

  2. Hello! I know this is kind of off-topic however I had to ask.
    Does operating a well-established blog like yours
    require a large amount of work? I’m brand new to operating a blog
    however I do write in my journal everyday. I’d like to start a blog so I can easily share my personal experience
    and thoughts online. Please let me know if you have any kind of suggestions
    or tips for brand new aspiring blog owners. Thankyou!

    my web blog Best Delta 8 THC Gummies

  3. When I originally left a comment I seem to have clicked the -Notify me when new comments are added- checkbox and
    now whenever a comment is added I receive 4 emails with the same comment.
    There has to be a way you are able to remove me from that service?


    Also visit my web-site: delta 8 gummies

  4. Yesterday, while I was at work, my sister stole my apple ipad and tested to see if it
    can survive a 40 foot drop, just so she can be a youtube sensation. My
    apple ipad is now broken and she has 83 views. I know this is completely off topic but I
    had to share it with someone!

    Look at my blog :: THC edibles

  5. Wonderful website you have here but I was wondering if you knew of
    any message boards that cover the same topics discussed in this article?
    I’d really love to be a part of online community where I can get suggestions from other
    knowledgeable individuals that share the same interest.
    If you have any suggestions, please let me know.
    Bless you!

    Feel free to visit my website — delta 8 THC

  6. I’ve been surfing online more than 2 hours today, yet I never found any interesting article like yours.

    It is pretty worth enough for me. In my opinion, if all site
    owners and bloggers made good content as you did, the internet will be
    much more useful than ever before.

    Look at my blog post — where to find weed

  7. Attractive section of content. I just stumbled upon your blog
    and in accession capital to assert that I get actually enjoyed account your
    blog posts. Any way I’ll be subscribing in your feeds or even I success you get entry to consistently quickly.

    Feel free to surf to my web-site buy weed

  8. Wonderful goods from you, man. I have have in mind
    your stuff prior to and you are simply too fantastic. I actually like what you’ve got here, really like what you
    are stating and the way in which wherein you assert it.

    You are making it enjoyable and you continue to take
    care of to keep it sensible. I can’t wait to read much more from
    you. This is really a terrific website.

    Feel free to visit my homepage … delta 8 gummies peach rings

  9. Good post. I learn something totally new and challenging on sites I stumbleupon everyday.
    It will always be interesting to read through
    content from other authors and practice a little something from
    their sites.

    Also visit my webpage; cbd for sale

  10. An impressive share! I’ve just forwarded this onto a colleague who was doing a little
    homework on this. And he in fact bought me lunch because I stumbled upon it for him…
    lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanks for spending
    time to discuss this matter here on your site.

    Review my site — best cbd gummies for pain

  11. Hi there! This post couldn’t be written any better! Reading
    through this post reminds me of my previous room mate!
    He always kept talking about this. I will forward this page to
    him. Fairly certain he will have a good read. Many thanks for sharing!

    My blog post: home pain remedies for dogs —,


Please enter your comment!
Please enter your name here