From Skinny to Strong: Your Guide to Healthy and Sustainable Weight Gain 

Gaining weight can be just as challenging as losing weight, but with a few key tips and a healthy approach, it can be done. If you’re looking to add some extra pounds to your frame, here’s what you need to know. 


  1. Eat More Calories: The most important aspect of gaining weight is to consume more calories than you burn. The general guideline is to aim for a caloric surplus of 500-1000 calories per day. To determine how many calories you need to consume, you can use an online calculator to estimate your daily caloric needs based on your height, weight, age, and activity level. From there, add the recommended caloric surplus to your daily intake. 
  2. Focus on Nutrient-Dense Foods: While it may be tempting to indulge in junk food to increase your calorie intake, this is not a healthy or sustainable approach to weight gain. Instead, focus on nutrient-dense foods that will provide your body with the essential vitamins and minerals it needs to build muscle and maintain good health. Some great options include lean proteins such as chicken, fish, and tofu, healthy fats such as avocados, nuts, and seeds, whole grains such as brown rice, quinoa, and whole wheat bread, and vegetables such as spinach, kale, and broccoli. 
  3. Drink More Water: Drinking enough water is crucial for regulating metabolism and maintaining healthy digestion, both of which are important for gaining weight. Aim to drink at least 8-10 glasses of water per day to stay hydrated and support your weight-gain goals. 
  4. Incorporate Strength Training: Building muscle is key to gaining weight, as muscle is denser than fat. Focus on compound exercises that work multiple muscle groups at once, such as deadlifts, squats, and bench presses. These exercises will help to increase your overall muscle mass, boost your metabolism, and support healthy weight gain. It’s important to start slowly and gradually increase the weight and intensity of your exercises over time to avoid injury and promote sustained progress. 
  5. Eat More Frequently: Eating smaller, more frequent meals throughout the day can help increase your calorie intake and support weight gain. This approach can be particularly beneficial for those who struggle to consume large meals or have trouble sticking to a caloric surplus. Some great options include healthy snacks such as fruit, nuts, and yogurt, as well as protein-rich smoothies and shakes. 
  6. Get Enough Sleep: Adequate sleep is essential for hormone regulation and muscle growth, both of which are critical for gaining weight. Aim for 7-9 hours of sleep each night and create a relaxing bedtime routine to help promote restful sleep. This may include turning off electronic devices at least an hour before bed, reading a book, or practicing relaxation techniques such as deep breathing or meditation. 
  7. Manage Stress: Chronic stress can lead to hormonal imbalances that can hinder weight gain and negatively impact your overall health. Practice stress-management techniques such as meditation, deep breathing, or yoga to help reduce stress and promote relaxation. Exercise, hobbies, and spending time with loved ones can also help to reduce stress and improve your overall well-being. 

In addition to these tips, it’s important to remember that weight gain is a gradual process that takes time and patience. It’s also important to seek the advice of a doctor or registered dietitian before starting any new diet or exercise program to ensure that you’re gaining weight in a healthy and sustainable way. 


When it comes to weight gain, it’s important to focus on a balanced approach that includes a nutritious diet, regular exercise, and a healthy lifestyle. With these tips in mind, you can make steady progress towards your weight-gain goals and improve your overall health and well-being. 


It’s also important to listen to your body and pay attention to any changes or issues that may arise. For example, if you experience digestive discomfort or bloating, it may be a sign that you need to adjust your diet or reduce your caloric intake. If you experience pain or injury during exercise, it may be a sign that you need to adjust your routine or take a break. 


In addition, it’s essential to maintain a positive mindset and avoid falling into the trap of comparing yourself to others or feeling discouraged if progress is slow. Weight gain, like weight loss, is a journey that is unique to each individual and requires patience and persistence. Celebrate your progress and stay focused on your goals, even when it feels like you’re not making much headway.


In conclusion, gaining weight can be a challenging and rewarding process. With the right mindset, diet, exercise, and lifestyle habits, you can successfully add extra pounds to your frame and improve your overall health and well-being. Remember to seek professional advice, listen to your body, and stay positive and motivated, and you’ll be on your way to reaching your weight-gain goals in no time. 


About The Author

Dr. Krisca is a highly-educated and skilled physician who has obtained a BS Public Health degree from the University of the Philippines Manila and a Doctor of Medicine degree from the De La Salle Medical Health Sciences Institute. She is a licensed physician and also a Registered Medical Technologist. She has received additional training in Hemodialysis for Non-Nephro Physicians on duty and has completed online courses in related fields like depression in populations from John Hopkins University and positive psychiatry from The University of Sydney. Currently, she is pursuing a Master of International Health in the University of the Philippines. 


Dr. Krisca is known for her outstanding skills and compassionate approach to healthcare that make a positive impact on people’s lives. Through her passion for healthcare, she hopes to make a difference in the world and help people lead healthier, happier lives. 

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