How to increase weight

How To Increase Weight: 12 Home Based Weight Gain Tips

Most of them don’t know the difference between healthy weight gain Vs. Unhealthy weight gain.

In both healthy and unhealthy weight, you get the calories from food.

Protein diet is essential for fitness.

Healthy Weight Gain Food: (Milk, Eggs, Meat, Fish, Broccoli, Carrots, Banana, Beans, Sweet Potato, Peanuts, Dry fruits, etc.)

Unhealthy Weight Gain sources are Pizza, Burger, Soft Drinks, and other fats foods.

They are high in preservative and salt and full of carbohydrates. This kind of food increases unhealthy water retention in your body.

Healthy weight gain is not difficult; all you need to know is what to eat, how much, and when to eat. If you know what to eat and if you have a diet plan, you can quickly increase your weight by 4-5 kg in a week.

Here is the diet planDiet Plan for Weight Gain In 7 Days – Guaranteed“.

In this Fitisolate researched-based article, you will know in detail that how to increase weight at home naturally also you will get weight gain tips.

Let’s Start

Increase the amount of food

How to increase weight with food? If you increase your dose in balanced amounts, you can improve your weight.

You should eat small quantities of six or seven times in a day and consume calorie-rich foods every time.

Overeating at one time can disturb our digestive system, and you may fall prey to other diseases instead of gaining weight. Eating a little more will also digest food, and its effect will also be on the body.

What to do:

You can eat breakfast with a bowl of fruit and bread with butter. If you do not like regular butter, you can replace it with peanut butter or paneer.

Snacks include dried fruits, zucchini, or cheese sandwiches.

If you like anything other than these, you can also consume them, but remember that it should be healthy. Also, it should not be oily at all.

How beneficial:

By eating something for a while, energy remains in the body. It keeps you active at all times and can do your work with full potential ( 2 ). Overeating at one time can make you feel lethargic and also cause stomach upset.


How to become fat? Bodyweight depends largely on calories. While fewer calories are needed to lose weight, Where more calories are required to gain weight.

If you are troubled by low weight, then you can take 2200-2400 calories regularly.

how to increase weight

Bodyweight depends largely on calories. How to become fat? Bodyweight depends largely on calories. While fewer calories are needed to lose weight, Where more calories are required to gain weight. If you are troubled by low weight, then you can take 2200-2400 calories regularly.

You should include broccoli, cabbage, carrots, spinach, pumpkin, and brinjal in your diet.

Red meat can also benefit from being included in the food. Keep in mind that it does not eat it excessively. Otherwise, your cholesterol level may increase.

Add a little olive oil to any salad you eat. It will not only increase the taste of the mixture but will also increase the number of nutrients.

Eating dairy products can also give you sufficient calories. You should always consume fat-rich milk and yogurt.

How it is beneficial:

Calories mean energy. When you eat high-calorie foods, the body becomes more active than before. The nervous system is also robust.

Remember: Do not eat fast food in the name of increasing calories in food. It can cause harm rather than profit.

How To Increase Weight with Protein

Along with calories, protein requirement is also essential to gain weight. The body gets energy by consuming protein-rich foods. The muscles are too strong, as weak muscles are not able to lift more weight.

What to do :

Eggs, fish, chicken, lentils, sprouts, and dairy products have been considered the primary sources of protein.

Excess oil found in fish like tuna and mackerel and its intake helps in weight gain.

How beneficial:

Amino acids are available in proteins, which makes muscles strong. Therefore, protein-rich foods are essential for muscle and weight gain ( 3 ) ( 4 ).

Weight Gain Supplements

How to increase weight with supplements? Some people are excessively weak. Such people are required to take nutritious foods and regular exercise as well as take weight gain supplements.

Take these supplements only on the advice of your doctor. Only doctors can tell you what kind of supplements will be beneficial according to your health.

What to do :

Many types of protein shakes and supplements are available in the market. You can consume them by adding milk or smoothies.

You should take these supplements only by asking a doctor because not all supplements suit everyone. It is possible that some supplements spoil your health rather than improve it.

How beneficial:

Including supplements in your routine increases body mass index. At the same time, muscles also develop ( 6 ).

Diet For Weight Gain:

  • Full fat milk
  • Beans, lentils and other protein-rich foods
  • Fruits and vegetables
  • Healthy fat and oil
  • Grain
  • Nice and healthy sweet

Healthy Fat

How to increase weight by fat? It is also necessary for the body to consume a limited amount of fat. Healthy fats are needed for muscle growth and hormones, such as testosterone.

It also helps to increase the metabolic rate, which helps the body flush out bad fats and maintain good fats. Polyunsaturated and monounsaturated fats are considered suitable for health.

You can get this kind of fat with nuts, green leafy vegetables, flaxseed oil, avocado oil, and other seed oil. Omega-3 and omega-6 fatty acids required for good health. Therefore, if you are thinking about gaining weight, do not ignore good fats ( 5 ).

Weight Gain By Yoga

Yoga is the only cure for many problems. So the question arises that how to increase weight with yoga?

Weight Gain By Yoga

Yoga helps reduce weight as well as weight gain. If you do yoga along with a diet chart for weight gain, you may get more benefits.

Yoga not only reduces stress but also improves the energy levels in your body. Apart from this, yoga also improves the digestive system, which makes you feel hungry. Here we are telling some yogasanas, which can lead to weight gain.

Sarvangasana: This yogasana helps in controlling your weight according to your age and height.

Pawanmuktasana: By doing this, the digestive system is functional, improves metabolism, and eliminates problems like gas, acidity, and constipation. By ending all these problems, you feel hungry.

Vajrasana: The digestive system is also better with this Yogasana. Whatever you eat and drink, it becomes easy to digest. Also, the muscles of the entire body, especially the legs and waist, are strong.

Exercise To Gain Weight

How to gain weight? By doing the exercise mentioned here, the muscles develop well. Keep in mind that you should do all these exercises under the supervision of a qualified instructor.

•             leg press

•             Leg extension

•             Twisted crunch

•             Arm curls

•             Shoulder shrug

•             Seated Dumb Press

•             Leg curls

•             Triceps pushdown

•             Barbell squat

•             Pull-ups

•             Abs roller

•             Incline dumbbell press

•             Side lateral race

•             Dumbbell lugs

•             Wet crunches

How beneficial:

These exercises are essential for healthy muscles. Also, they help in increasing body mass index. It causes your weight to increase gradually (7).

Relieve stress

Stress is the root cause of more than half of the problems. When you are under stress, weight can be more or less.

There may be other types of physical issues as well. So, if you are thinking of gaining weight, first try to get out of stress.

To relieve stress, you can do meditation, dance, or listen to your choice of music.

Keep Records Of Food And Drink

The way to lose weight, write in a notebook what they have to eat throughout the day, and what exercises to do.

Similarly, weight gainers should also do it. Write in the diary every day what you ate throughout the day, and at the end of the week, note how much difference your weight has made.

With this, you will have an idea that what you eat is affecting your weight. You will continue to gain weight by looking at this notebook.

Get Enough Sleep

Of course, it is beneficial to eat a healthy and balanced diet, regular exercise and yoga, and taking necessary supplements. Still, it is also essential to sleep enough to give the body complete rest.

Experts also say that staying fit and healthy, sleeping seven or eight hours per day is necessary.

It eliminates tiredness of the day, and your body gets ready to work with full energy for the next day.

Motivate Yourself

Weight gaining is not an easy process. Therefore, increase your diet and exercise as much as your body can bear.

If you do more than your capacity, then there can be a loss instead of profit. Also, it is important for you to be patient, because it is good only if the weight increases gradually.

According to experts, if you take the weight gain diet chart continuously for 30 days, 10-15 kg can be increased every month.

What are the causes of underweight?

There are so many reasons for underweight, but most of the common cause’s are-

  • Genetics
  • Improper metabolism
  • lack of food
  • Enzyme deficiency
  • lack of nutrition
  • Illness
  • Depression
  • Bad liver
  • Cancer
  • TB
  • Kidney disease
  • Medications
  • Malnutrition
  • Vitamin deficiencies
  • Anemia.

Digestive Enzymes Deficiency

Digestive enzymes are essential for digestion and absorption of nutrients. They are helpful in physical development. When the stomach’s internal walls are unable to properly use the digestive enzyme, it increases the risk of losing weight (18).


To some extent, the family background may also be the cause of underweight. If your family members have lost weight, then it can be guessed that you, too, have to suffer from this problem.

Imbalance In Food:

When you do not eat at a specific time and with nutritious elements, you become prone to diseases like anorexia nervosa and bulimia nervosa. These are both eating disorders.

In this disorder, the patient always fears of losing or gaining weight. Such people are always worried about their weight and think about deteriorating body shape. In a way, we can say that it is also a disease associated with a mental disorder (16) (17).

Liver Problem

The body does not get the essential nutrients when the liver and its functions do not work correctly. For this reason, weight loss also occurs. To avoid this problem, you should keep away from alcohol and cigarettes.


There is a butterfly-shaped gland in the throat, called the thyroid. The hormones produced by this make the body parts function correctly.

In hyperthyroidism, excessive hormones produced, so the metabolism level starts to deteriorate, the heart does not work correctly, and the weight also starts to decrease. (1)


 Weight loss occurs even when there is cancer. Also, problems such as tiredness, loss of appetite, and nausea can occur (2).


Weight loss occurs rapidly, even when caught by this disease (3). Along with this, problems like cough, excess tiredness and night sweats, etc. can be faced.

If you are constantly losing weight due to TB, you should immediately tell your doctor about it. The doctor will treat you accordingly.

Kidney disease

It can be a sign of kidney failure when you feel that you are having urine again and again, even after you come back from the washroom.

Problems such as loss of urine retention, nausea, vomiting, tiredness, strange taste in the mouth, rashes, and itching on the skin and smell of ammonia in the breath. Also, your appetite may reduce, leading to weight loss (13) (14).


Some antibiotics are medicines that work to reduce your appetite (15). You are unable to eat correctly, Due to which you do not get the necessary nutrients.

Therefore, you should ask your doctor once before taking any medicine.

What are the health risks of being underweight?

  • Anemia
  • Weak bones:
  • Fertility related problems:
  • Weak immunity:


Iron deficiency in the body can cause anemia. In such a situation, the underweight person often feels tired. He cannot eat correctly, as he does not get enough nutrients, and there is a lack of energy in the body.

As a result, the amount of blood in the body also starts to decrease, and diseases like anemia take place in the body.

Weak Immunity:

Losing weight can weaken immunity. If immunity does not work correctly, you soon infected with other diseases. If there is a slight change in the weather, most people get sick.

Fertility Related Problems:

 Low weight in women also affects fertility and menstrual cycle irregular and makes it difficult for a woman to conceive.

If there is a pregnancy, there is a possibility of miscarriage. At the same time, underweight men may face sexual problems.

At the time of sexual intercourse, they may have pain, low sperm quality, and issues such as erectile dysfunction.

Weak Bones:

 Both underweight women and men may face osteoporosis. It happens due to changes in hormones and a decrease in vitamin-D and calcium. Osteoporosis is a bone disease, in which the chance of fracture increases manifold.


This detailed article is beneficial for those guys who are seeking information about how to increase weight? So many healthy foods, which are high in calories, regular consumption of those high-calorie foods, help you to gain weight.

One Response

  1. October 16, 2020

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