Weight Gain

How fast You can Gain Weight Tips and Tricks

What is healthy weight Gain?

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.

Although being lean can often be healthy, being underweight can be a concern if it’s the result of poor nutrition or if you are pregnant or have other health concerns. So, if you’re underweight, consult with our doctor and dietitian for an evaluation. Together, we can plan how to meet your goal weight.

According to the Centers for Disease Control and Prevention (CDC), the number of underweight adults aged 20 to 39 years in the country is 2% to 3%.


What does Underweight really mean?

How can gain weight faster!

Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.


Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.


How much weight do you have to gain to stop looking skinny?

Follow this simple rule: take your height is centimeter subtract 100 from it and that’s your goal weight is kg. Your height(in cm.) – 100 = your goal weight (in kg.).  Here’s a table with minimum goal weights for skinny guys, and maximum muscular weights.

Height Minimum Weight Maximum Body-Weight
1m62 / 5'4" 62kg / 136lb 78kg / 172lb
1m67 / 5'6" 67kg / 147lb 82kg / 181lb
1m73 / 5’8” 73kg / 160lb 86kg / 190lb
1m77 / 5’10” 77kg / 169lb 90kg / 199lb
1m83 / 6’0” 83kg / 182lb 94kg / 207lb
1m87 / 6’2” 87kg / 191lb 98kg / 216lb
1m93 / 6'4" 93kg / 204lb 102kg / 224lb
1m98 / 6'6" 98kg / 215lb 106kg / 233lb

Health Consequences of Being Underweight

  • In comparison, obesity was associated with a 50% greater risk of early death, indicating that being underweight may be even worse for your health.
  • Another study found an increased risk of early death in underweight men, but not women, suggesting that being underweight may be worse for men
  • Being underweight can also impair your immune function, raise your risk of infections, lead to osteoporosis and fractures and cause fertility problems
  • What’s more, people who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia.

Cause of Underweight

There are several medical conditions that can cause unhealthy weight loss, including:
  • Eating disorders: This includes anorexia nervosa, a serious mental disorder.
  • Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
  • Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease don’t know that they have it (10Trusted Source).
  • Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
  • Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
  • Infections: Certain infections can cause someone to become severely underweight. This includes parasites, tuberculosis and HIV/AIDS.

Healthy Ways to Gain Weight

Here are some healthy ways to gain weight when you're underweight:
  • Eat more frequently: When you’re underweight, you may feel full faster. Eat five to six smaller meals in a day.
  • Choose nutrient-rich foods: As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds. 
  • Try smoothies and shakes: Drink smoothies or healthy shakes made with milk and fresh or frozen fruit. In some cases, a liquid meal replacement may be recommended.
  • Top it off: Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
  • Have an occasional treat: Even when you’re underweight, be mindful of excess sugar and fat. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.
  • Exercise: Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.

Important Tips to Gain Weight:

There are several other strategies to gain weight even faster, some are:
  • Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
  • Eat more often (Eat right before going to sleep). Squeeze in an additional meal or snack whenever you can, such as before bed.
  • Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
  • Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
  • Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
  • Add cream to your coffee. Cream contains a lot of calories that help to gain muscle fast. This is a simple way to add in more calories.
  • Get quality sleep. A research says our muscle growth increase 2% while sleeping. Sleeping properly is very important for muscle growth.
  • Don’t smoke. Smokers tend to weigh less than non-smokers also can cause low libido, and quitting smoking often leads to weight gain.

A common weight gain food list

  • Milk: Milk offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium.
  • Protein shakes: Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.
  • Rice: A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain.
  • Red meat: Limiting the consumption of red meat has been shown to help with building muscle and gaining weight.
  • Nuts and nut butter: Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.
  • Whole-grain breads: These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.

A list of energy-dense foods

Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
Dried fruit: Raisins, dates, prunes and others.
High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
Fats and oils: Extra virgin olive oil and avocado oil.
Grains: Whole grains like oats and brown rice.
Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
Tubers: Potatoes, sweet potatoes and yams.
Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Weight gain Exercises

While everyone out there is struggling to shed off those extra pounds of weight they carry, you are sitting here to find a perfect exercise routine that will help you gain weight. 

Well, most of you might think that this exercise for gaining weight at home routine will produce results only for men while women may need a different kind of exercise routine to gain weight. You are wrong. These exercises will not only help men to pack on mass but also women to gain weight.

Example meal plan

Breakfast at 7am – oats, raisins, milk
Snack at 10am – mixed nuts, banana
Lunch at 1pm – chicken, pasta, parmesan
Snack at 4pm – dried fruits, Protein Shake
Dinner at 7pm – steak with potatoes

How to gain weight in 1 month?

  1. Eat 15% more calories every single day. Take 5g of mono hydrate creatine every day.
  2. You’ll easily weigh 5lb more within seven days.
  3. Of course that’s not going to be five pounds of muscle.
  4. If you want to gain a lot of muscle, it will take more than 7 days.
  5. You can only gain about half a pound of muscle in a week using natural methods.
  6. It’s not possible to gain muscle faster than that unless you take steroids.

How many calories should I eat?

  1. 10-15% more than maintenance.
  2. Most guys need 2500 to 2800 calories to maintain their body weight.
  3. So eating 400kcal/day extra will make you put on weight.
  4. That means eating 2900 to 3200 calories per day total.
  5. You can easily get there by eating 20 dried prunes a day as a snack.

Gain weight with Secretsolution

After consulting with our experts you will get the diet list, weight gain exercise list and you can do all this things at the home. But a combination of mentor & observer is required who always keep track of your journey to the healthy life and constantly motivate you to achieve the goal. So, now you can understand why you should join us. Apart from that our branch of medical professionals will always help you to fulfill your target. If you are looking for weight gain meal plan for females then we have to inform you that all the diet plans prepared by our experts are kind of same for both male & female. But if have any personal problem like Diabetes, absent ejaculation thyroid or any surgery related problem then you can consult with our experts &  they are always ready to solve your problem at their best level.


Why trust on SecretSolution?


There are more 2000 happy patients in past who are facing sexual difficulties are now lead a happy and stress free sexual life after consulting with SecretSolution. We provide our service in 20+ major cities in India including Delhi, Mumbai, Kolkata, Chennai, Bangalore, Hyderabad, Pune, Kanpur, Patna, Bhubaneswar, Visakhapatnam and many. Our best sexologist in Delhi, Mumbai can help you to get out from your sexual difficulties. There is no need to visit here and there for your problem you can get full consultation online or over phone by this online sexual consultancy service. So, if you are facing any kind of sexual problem or want to increase your height then consult with our experts, they can provide you the best possible solution not only by medicine or drugs but also they provide proper nutrition, diet, exercise and yoga to increase your sexual strength.