10 Ways to Help You Gain Weight and Muscle Faster

It was always a problem for many people to lose weight and get in shape. About two-thirds of people in the US are either overweight or obese, which cause a lot of health problems as well as being too skinny.

So we tend here in this article to help people maintain the right weight they need. Whether you’re underweight or just struggling to gain muscle, the main principles are the same.

Here is some advice to follow that will help you gain weight and muscle faster in a healthy way:

#1 Eat More Calories


If you want to gain weight, you need to create a calorie supply, meaning you eat more calories than your body needs. For example,  Milk can help you get more calories because it’s full of proteins, carbs as well as calcium, and whey proteins. 

Studies have proved that after a workout, drinking milk helps to build muscle more effectively than a soy-protein beverage. So, If you don’t workout, drink about one or 2 glasses of milk with your meal.

#2 Homemade Smoothies

There are many types of smoothies, some can be used to lose weight, some to maintain weight, and others to gain it. 

I advise making your homemade smoothie since store smoothies can contain too much sugar and almost no nutrients. For example, Use fresh fruits, and you can add nuts and milk.

#3 Eat High-fat Snacks

Fat should be an essential part of your diet, and eating can be a healthy way to maintain your weight. Eat nuts, seeds, and nut butter. 

Try dairy products, dried fruit also olive oil can help you up your calories.

#4 Protein is a Must

To gain weight, You should add protein into your diet. Red meat can help you gain weight, especially if you are working on building muscle as well as Selmon, it is high in calories and healthy fats. 

Yogurt also is high in protein. Remember always to have canned sardines and tuna in your pantry. 

Beans can also be a great source of proteins and starch.

#5 Eat Vegetables and Fruits

You need as well to eat vegetables with some calories. Avocados have healthy fat. Vegetables like potatoes and corn can help you gain weight as well. 

Add Fruits like bananas, grapes, avocados, and mangoes to your diet, and it will give you calories and fiber.

#6 Use Dried Fruits as a Micronutrient-rich Snack

Dried fruits contain micronutrients, antioxidants, and fiber. Like pineapples, cherries, or apples. Despite what’s known, fruits don’t lose their nutrients when dried; their fiber content helps retain vitamins. 

You can add dried fruits to your milkshake or yogurt to make a great mix of healthy fats, protein. It’s better to use dried fruits because it’s way healthier than granola bars that are full of sugar and preservatives.

#7 Eat Dark Chocolate

In your diet, to gain weight, you need a calorie boost, and there is no better choice than the dark chocolate. It’s filled with cocoa content of at least 70%; it is full of antioxidants that benefit our health. 

Small quantities of dark chocolate can provide you with high calories. 

You can also use cocoa powder to your smoothies or yogurt to increase antioxidants.

#8 Whole Grain Bread

Whole grain bread, pasta, and crackers have more nutrients and more calories than processed grains. Enjoy your piece of the loaf with butter, olive oil, peanut butter, avocado, etc.

#9 Try to Eat More Than Three Times a Day

If you are underweight, you may have the problem of feeling full quickly. To overcome this, eat more meals. You can try to eat  5 to 6 smaller meals into your day, rather than relying on three. 

Eat snacks in between. Eat right before sleeping can also help you gain weight.

#10 Do Not Smoke

Don't smoke! Smoking can make you lose weight. Smokers tend to weigh less, and quitting smoking eventually leads to weight gain. 

So you have better be away from any activity that may ruin your diet and prevent you from gaining weight. 

You may face some difficulty to make your weight higher. Most of the time, you may need to force yourself to eat despite feeling full. 

The process will take a long time, and you need to be persevering and have faith in yourself if you want to succeed in this fitness journey.

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Written by aicha

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