Being underweight can cause health problems, so some people may need to gain weight. Tips for safe weight gain include slowly increasing calories with nutritious foods and weight training.

While obesity is becoming a significant public health risk, being underweight can also cause health problems. However, there are still many myths about the correct methods for putting on weight safely.

Some weight gain methods can have severe short- and long-term effects on health. This poses a challenge for people needing to gain weight and for those at a moderate weight but wish to build muscle.

A doctor can advise people who wish to gain weight, ensuring they do so safely.

This article provides tips for gaining weight safely and healthily, including what to avoid while trying to put on weight.

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Putting on weight may be necessary for someone with underweight. It may also be a measurable goal for those aiming to build muscle.

In general, consuming more calories than the body burns will result in weight gain. The calorie intake necessary to achieve this will vary from person to person.

According to the United Kingdom’s National Health Service (NHS), adults can try adding 300 to 500 calories to their typical daily intake to help facilitate healthy weight gain.

However, many people inaccurately estimate the number of daily calories they consume. Therefore, they may want to track their daily calorie intake over 2 to 3 weeks so they can understand how to adjust their diet to gain weight at a sufficient pace.

People trying to gain weight should also be mindful of the types of food they consume. For example, eating foods that are high in sugar is an easy way of increasing calorie intake. However, it can also increase a person’s risk of developing type 2 diabetes, obesity, and other chronic conditions.

Nutrition resources

For more science-backed resources on nutrition, visit our dedicated hub.

A diet with the right amount of protein will support muscle growth alongside weight training.

The Food and Drug Administration (FDA) recommends adults eat 50 grams (g) of protein each day for individuals who need to consume 2,000 calories per day. The optimal amount of protein will differ for those consuming more or less than 2,000 calories per day.

Foods high in protein to add to the diet include:

  • nuts
  • legumes
  • eggs
  • lean meats
  • fish and other types of seafood
  • soy products

The Physical Activity Guidelines for Americans recommend that adults engage in weight training that involves all major muscle groups at least twice a week. Weight training includes resistance training and weightlifting.

This will aid in gaining and maintaining lean muscle mass. To continue gaining lean body mass, a person will need to vary and develop their workouts by increasing either the weight they lift or the number of reps or sets.

Compound movements can also help build muscle effectively. These include weight lifts that involve multiple muscle groups, such as deadlifts, squats, and bench presses.

People who work out regularly must pay attention to their calorie intake to ensure their bodies have sufficient energy.

Including foods rich in fibrous carbohydrates and healthy fats in every meal will help increase the number of both calories and nutrients in the diet.

These foods provide an essential energy source to maintain a regular exercise regime and support muscle growth. Research indicates that people should eat whole-food sources of carbohydrates, such as fruits, whole grains, and vegetables, rather than refined and processed sources, such as products with added sugar.

Healthy fats include monounsaturated and polyunsaturated fats, which occur in foods such as nuts, avocados, vegetable oils, and fish. People also need to limit saturated fats and trans fats in their diet. A person can find these types of fats in fried and baked foods and fatty meats such as beef, pork, and lamb.

According to the NHS, a person can help gain weight quickly and safely by:

  • eating smaller meals more frequently, including healthy snacks between meals
  • drinking high calorie beverages between meals, such as smoothies or shakes
  • purchasing snacks that are easy to prepare, such as yogurts or bananas
  • adding extra calories to meals using ingredients such as seeds, nuts, or cheese

People also need to note that health and fitness professionals can provide motivation and useful advice for developing diet and exercise plans to support healthy weight gain.

Similarly, a registered dietitian will be able to provide meal plans to increase calorie intake. Also, they can help ensure that a person is gaining weight safely.

When attempting to gain weight, a person needs to be careful to avoid the following:

Insufficient cardiovascular exercise

Some people stop doing cardiovascular exercise when they are trying to gain weight, but it is essential for maintaining a healthy heart, lungs, and brain. Running, swimming, and cycling are all suitable ways to get cardiovascular exercise.

People keen to gain weight can try restricting cardiovascular exercise to around 20 minutes three times a week rather than avoiding it entirely.

A diet low in vegetables

Many vegetables are filling but have a low calorie content. However, it is crucial not to exclude them from the diet for the sake of weight gain. Vegetables are a vital source of vitamins and minerals, and not eating enough of them may cause malnutrition.

Giving up too quickly

Safe weight gain can require patience and determination. It is not always possible to see results immediately. Everyone is different, and it may take longer for some people than for others.

People can reach out to a healthcare professional if they have any concerns.

People who are trying to put on weight need to aim to eat a balanced diet, weight train, and get enough cardiovascular exercise.

Although many individuals want to gain weight quickly, it is also important to do so safely. Healthcare professionals can offer further advice and support to anyone who wants to gain weight.