DID YOU KNOW – While you’re trying to gain weight there are hundreds of thousands of people trying to lose it.

In fact…

Losing weight is as hard as trying to gain weight.

Truth is… People with thin bodies, a fast metabolism or low appetites normally struggle to gain weight or put on some muscle.

This happens because they have a fast metabolism and don’t consume enough calories.

WITH THAT SAID

In order to gain weight or put on some muscle, you have to eat more and eat right.

Unlike other articles on healthy weight gain, I am only going to share tips that I have personally used to gain weight in a healthy and fast manner.

Ready? Let’s get started

1. Don’t Drink Water Before Meals

Drinking water or any beverage before eating can fill up your stomach, which can make it harder or difficult for you to consume enough calories.

  • Instead of drinking water or any beverage before meals, you could drink liquids rich in calories, like weight gainer shakes or a glass of milk.

2. Drink Milk

Drinking water is healthy, but as I mentioned above, drinking it before a meal may prevent you from consuming enough calories. And why would you even think of consuming less calories, when you’re already as thin as a branch? Instead replace water with milk.

Milk is rich in high-quality protein and calories, and drinking it can help you accelerate the weight gain process.

It provides fats and carbs, is a good source of calcium and a good balance of protein, including other vitamins and minerals.

Trying To Add More Muscle?

You may wanna try drinking milk before and after a workout if you are training, it’s a perfect protein source that provides both casein and whey proteins.

3. Eat More Often

The more you eat, the more you gain.

Think of your body as a balloon. The more air you put into it, the bigger it gets.

Eating more often will increase your daily calorie intake, so you’ll burn less calories than you consume. Which may cause you to gain weight.

This is because, from the moment your body’s energy needs are met, the extra calories are stored for future use, but most as fat.

Some extra calories are also stored in your muscles as glycogen.

PRO TIP – Keep a healthy snack wherever you go (such as; a healthy homemade sandwich, nuts,etc.)

Frequent snacking will help you reach your goal, as it increases your daily calorie intake.

  • Avoid eating unhealthy foods to increase your calorie intake (such as: cookies, donuts, etc.), As it may cause you to gain weight, but it won’t be healthy weight.

4. Go Protein Crazy

You’ve probably heard it before.

Protein is very, very, very important for muscle growth and weight gain.

It’s impossible to build muscle without it.

And just like calories, extra protein consumed is usually stored as fat, which may lead to weight gain.

BEST PROTEIN SOURCE

  • Red meat
  • Eggs
  • Beans
  • Legumes
  • Salmon
  • Milk
  • Salmon is not only rich in high quality protein, vitamins and minerals. It’s also high in calories, including fats. It’s a good choice if you are looking to gain weight.

5. Be Cheesy

Boy do I love cheese, it tastes really good. Especially in an egg sandwich.

Apart from it’s pleasing taste.

Cheese is a great source of protein, fat, calcium, and calories (all you need to build muscle and gain weight).

You can eat cheese with sandwiches, eggs, potatoes, casseroles, burger, etc.

PRO TIP – Eat full-fat cheese(‘s). Avoid products with low fat contents, as they usually contain added sugars.

6. Use Large Plates

Eating large food portions, lead to high calorie intake.

This may cause your metabolism to slow down, which is a good thing, if you’re trying to gain weight.

Having a slow metabolism means your body burns fewer calories than you consume.

And the extra calories are stored as fat.

7. Eat Starches

Starches are a good source of fibre/fiber.

They help boost muscle growth and weight gain.

Eating Starches causes our bodies to make insulin to remove glucose from the bloodstream as soon as possible.

If the glucose is not being burned off right now, the body stores it as fat.

HERE ARE SOME FOODS RICH IN STARCH

  • Potatoes
  • Sweet potatoes
  • Pasta
  • Beans
  • Legumes
  • Corn
  • Quinoa
  • Oats
  • Buckwheat

8. Lift Heavy Weights

Increase in muscle mass will cause weight gain.

This is because muscle weighs more than fat and takes up more space.

So you’ll gain weight as you build muscle.

But this won’t happen overnight. It happens over months. But you can expect to see lean muscle mass to show up in your body in at least a month or two.

Exercise at least three to four times a week.

If you don’t go to a gym you can strength train at home by doing crunches, squats, and lunges.

  • If you go to a gym, focus on weight machines.

SEE ALSO: 8 Best home bicep and tricep exercises [NO EQUIPMENT]

9. Eat Before And After A Workout

Eating carbohydrates helps boost your stamina before a workout.

They provide your body with the glycogen it needs for your gym visit, yoga session or jog.

But you shouldn’t exercise directly after eating an enormous meal. This may cause you to feel bloated or muscle cramps.

You should at least have a meal or snack 1 to 3 hours before working out.

HERE ARE MY TOP PICKS OF WHAT YOU SHOULD EAT BEFORE A WORKOUT

  • Scrambled eggs, veggies and avocado
  • Whole grain toast, peanut or almond butter with banana slices
  • Whole grain cereal and milk
  • Tuna salad sandwich on whole grain bread
  • Grilled chicken with roasted vegetables
  • Protein smoothie

10. Eat Fruits And Vegetables

Fruits and vegetables are usually the last group of foods that come to people’s mind, when it comes to building muscle or gaining.

People usually focus on protein and higher calorie foods to help them gain or bulk up, as fruits and veggies are lower in calories than a lot of other foods.

But what people don’t know is that, if you start eating fruits and vegetables as well as what you normally eat, you’ll be consuming more calories than your usual meal and may gain weight.

HERE ARE SOME FRUITS AND VEGETABLE’S HIGH IN CALORIES

Fruits:

  • Mango
  • Bananas
  • Avocados
  • Dried figs
  • Dates
  • Raisins

Vegetables:

  • Potatoes
  • Corn
  • Beets
  • Yams
  • Green peas

CONCLUSION

I don’t care if you’re the hardest weight gainer on the planet.

Truth is…

Putting on some weight or trying to build muscle isn’t easy, especially if you’re a really skinny guy.

Trust me I have been there.

I know what it feels like to be the skinniest guy in the room.

Which is why above I have conducted some tips that I have personally used to increase my weight, that will help you reach your goal.

Remember – Don’t only eat when you are feeling hungry you should eat more often to increase your calorie intake.