Most of the time, a lot of us fail to recognize that there are also people who struggle to gain weight, as much as these are those who struggle losing it. Just like overweight individuals, underweight or skinny people also experience physical and emotional issues, including matters of self-confidence and self-esteem. But regardless of your reason, here are the things can do and the things you should avoid when trying to gain weight:

What to Do:

Eat often. 

When you’re underweight, you tend to become full very quickly. Therefore, it is advisable for you to take six smaller meals every two hours instead of eating two or three  large meals within longer intervals. 

Pick food items rich in nutrients.

It goes without saying that you need to eat nutritious food. However, as part of your diet, you really need to include foods such as whole-grain breads, pastas, cereals, lean protein sources, fruits, vegetables, and dairy products in your overall diet.

Go easy on your fluid intake. 

Others lose appetite because they drink water before eating their meals. So if you’re one of them, better watch your water/fluid intake. Drink high-calorie beverages along with your meal or try drinking 30 minutes after a meal and see if it will work for you. 

Snack, snack, snack. 

If you will follow the six meals we said in the previous point, you can make three of those your snack time: once in the morning, in the afternoon, and of course don’t forget the midnight snack. Just note that these snacks have to be healthy. Some snack suggestions you can take are as follows: nuts, nut butter, cheese, dried fruits, and sandwiches with avocado, lean meat, cheese, sliced vegetables, and your favorite dressing. 

Be mindful of excess fat and sugar. 

Being underweight does not mean you can already eat whatever you think will help you gain. You can treat yourself with whatever you want, but take note that it has to also add nutrients in your body, other than calories. Some good options are yogurt ice cream or ice cream in general (fine), bran muffins, and granola.


This is another obvious thing, but of course, it has to be mentioned. Working out, strength training in particular, helps in gaining weight by building up muscles. You may integrate high-intensity interval training (HIIT) with lots of walking. Also, it is recommended to include free weights such as dumbbells and barbells as they are intended for gaining muscles. Aside from that, working out or exercising stimulates your appetite.

Get enough sleep daily. 

It’s true that lack of sleep allows weight gain. But is that the technique you would want to take in order to gain weight and not in a healthy way? Getting 7 to 9 hours of sleep a day is essential in building muscles. Therefore, you have to prioritize sleep over watching shows on Netflix, well, just in case you want to gain weight than gain eye bags. 

What to Avoid:

Avoid following routines of bodybuilders.

Those you can see in Instagram and in fitness magazines are professionals and they do it for a living. Some of them also have superior genetics which you may not have, plus they take steroids or drugs. Just search for the exercises you can perform and don’t push yourself too much to achieve that bodybuilder type of body.

Don’t go crazy in eating your junk food. 

As mentioned earlier, you can treat yourself sometimes. Sure, pizza, burgers, samgyeopsal, etc. will help you gain weight, but most of what these foods contain are fats you will definitely regret adding to your system and will eventually destroy your health. 

Don’t overdo your workout. 

Don’t work out too much as in five to six times every week following a split routine as this actually does not help skinny people. Instead, build mass with compound lifts. Mind that gaining weight is a concentrated effort, but rest is also essential. 

Avoid being dependent on supplements.

Supplements are not the answer for your problem as most of these are processed and made of artificial ingredients. But if you insist, just see to it that you pick your supplements wisely and carefully, even if it means splurging extra money from pocket. If you want to get those muscles, nothing is better than, of course, food. 

Don’t give up too quickly. 

Healthy and safe weight gain requires patience and commitment. You really can’t see results in a couple of days, but trust us, it will be worth it. Do not compare your growth from other people as everyone is different. You may take longer, still you have to focus on your goal.


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