As people get thinner, they are becoming more conscious of weight gain. If you are underweight, it’s important to take note of how to gain healthy weight.

Some of the factors that contribute to people being underweight include genetics, age, diet, and social factors. If you are looking for ways to put on weight easily, then there are some things that you can do.

How to gain healthy weight?

If you want to know how to put on weight, while staying healthy, at the same time then there are a number of things that you can do too. Even though the obesity rates continue to grow, many people are struggling to gain weight.

It can be really hard to get on healthy eating habits and get your weight up when you’re constantly distracted by social media and other methods of instant gratification.

Before jumping on to the ways to gain weight the healthy way, let’s learn the basic definition of being underweight.

How to check if you are underweight?

A person’s BMI gives an idea on whether they have a healthy weight or not. The calculation uses height and weight to give an estimate on how much fat and muscle someone has on his or her body. BMI calculations also factor in age, sex, and ethnicity of the person being measured.

The World Health Organization (WHO) defines underweight as having a body mass index (BMI) below 18.5, which is the standard BMI for adults between 18-65 years of age. This definition can vary from country to country.

How to gain weight in a healthy way?

Remember, weight gaining is not something that you can achieve within a night. It is a slow process, give it time, and don’t give up too soon. It is a continuous process, and if done correctly, the results can be really amazing.

Weight management is one of the most important ways to keep our health in good condition. So it makes sense to be patient and eat well. However, there are times when we just can’t resist that tempting food that’s right in front of us; munching on junk food or oily stuff will help you gain weight, but in the long run, you will face the consequences too.

Here are a few healthy ways to gain weight:

Healthy calories:

A diet that is high in calories and low in nutrients would lead to weight gain. Foods that are light on calories but rich in nutrients will support your body’s metabolic rate and help you maintain a healthy weight.

Calories are the fuel that the body needs to function. It is important to have a healthy diet to maintain energy levels and gain weight. It is also necessary to eat more calories than what you burn off. The goal of gaining weight should be having a healthy BMI, which is determined by height and weight, not being overweight or obese.

Some healthy calorie food include:

  • Nuts
  • Avocado
  • Sweet potatoes
  • Quinoa
  • Legumes
  • Sprouted and fermented plant food

Nutrient dense foods:

In order to gain weight, it is important to have a diet that has a large number of calories in it. However, if you don’t have a lot of time or want to consume less food in the long-term, nutrient dense diets are a good option.

Some examples of nutrient dense foods for weight gain include:

  • Oatmeal
  • Whole grains
  • Potatoes
  • Green vegetables
  • Kale
  • Broccoli
  • Lentils
  • Peanut butter
  • Soy milk
  • Spinach


Snacking doesn’t necessarily have to mean munching on junk foods or unhealthy fats. You can snack on healthy fats and carbohydrates to accelerate your process of weight gain.

You can also incorporate snacks with high fiber content; snacks that are high in fiber and protein have been shown to be more filling than snacks with a higher sugar content.

Snacking in the right amount is important for people who are trying to gain weight. It can be in the form of calories, protein, carbohydrates, etc. Here are some options:

  • Nuts
  • Seeds
  • Berries
  • Kale chips
  • Vegan yogurt
  • Granola bars
  • Vegetable stick with avocado dip or hummus

Small meals:

We often hear about how important breakfast is for weight gain. But what about the other meals? As it turns out, there’s a lot to be said about the importance of mini meals as well.

Here are three major reasons why it is important to eat mini meals throughout the day:

  • You can easily control what you’re eating and that helps with weight gain;
  • It prevents overeating and encourages a healthy diet;
  • It helps break up your day so you don’t get bored;

This way your calories can be distributed overall and you won’t be too exhausted by having to consume large portions to fulfil your calorie intake for weight gain. This outline provides an overview of how mini meals can help you gain weight in a healthier way than just waiting for your body to create fat stores on its own.

Fitness training:

Training is important for weight gain. This is a fact that some people know, but may not click for many. The reason why some people find it difficult to gain weight is because they cannot utilize their full potential or have a hard time gaining enough muscle mass.

Weight gain is a complex process that requires a lot of patience and dedication. Training builds on the foundation of your current abilities and helps you to reach your fitness goals.

The importance of training for weight gain has been discussed in the scientific and medical profession for years and decades. A recent study found that people who combine strength training with aerobic activity gained more muscle and had a better metabolic profile than those who did aerobic exercise alone.

Conclusion on how to gain healthy weight:

Weight gain is an essential component of growth. A healthy weight gain should be around 2 to 3 pounds a month.

The importance of healthy weight gain cannot be stressed enough because it has direct effects on an individual’s health and quality of life. Unhealthy weight can lead to many serious medical conditions like diabetes, high blood pressure, and heart disease.

Follow the above mentioned tips to gain healthy weight and avoid any health complications.

More healthy lifestyle tips:

  1. Top 10 Benefits Of Getting Enough Sleep
  2. 6 Best Sleep Inducing Teas To Drink At Bedtime
  3. 7 Foods You Must Never Eat
  4. Health Benefits Of Intermittent Fasting
  5. How To Boost Cortisol Levels Naturally?

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