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8 Best way to gain weight and muscle

Best way to gain weight and muscleLosing weight is the main reason for many people to change their lifestyle. But did you know that it is often the other way around too? Gaining weight is just as difficult for some people as it is for others to lose weight.

That is why we thought it was important to write a blog about gaining weight and how you can do this in a healthy and responsible way.

Below you will read 8 tips that you can apply in your daily life to increase your weight in a healthy way.

Why do you want to gain weight?

The desire to gain weight can have many different causes. For example, there are many young men who start training in the gym to gain weight and build muscle mass. For this they need to eat more and gaining weight is the desired result. Of course, the same also applies to women who have a (too) low body weight and who would like to weigh a few kilograms more.

Gaining weight can of course also be a wish for people who, for example, are struggling with an eating disorder, disease, or other condition that has caused them to lose weight. By gaining weight in a responsible and healthy way, you can regain your strength and feel fitter and healthier.

In addition, there will undoubtedly be other reasons why people want to gain weight. The bottom line is that everyone has their own reasons. The road to the desired weight will also be different for everyone. The most important thing is that you do it in a healthy way and the tips from this blog can help you with that.

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Healthy weight gain is the best choice

You can of course gain weight by eating unhealthy foods every day. Think of eating sweets, fast food, or sugary sodas to consume more calories than you need on a daily basis. Yes, you will gain weight this way, but this is not what your body is waiting for. You want to gain weight in a healthy way instead of in an unhealthy way.

So do not choose unhealthy products that contain a lot of saturated fats or sugars, but also choose healthy products. Often people think that with a healthy diet it will be very difficult to consume extra calories without stuffing yourself proverbially. However, this is not true. You can find plenty of healthy products that are also very high in calories. You must of course know which products these are all. You can read this in this blog at the 8 tips to gain weight.

8 Best way to gain weight and muscle

Now for the most useful part of this blog: our tips that will help you gain weight. It is of course possible that not all tips apply to you. Nevertheless, the tips below will for the most part be applicable to everyone. Read them carefully and determine what you can and want to apply in your daily life so that you too can gain weight.

Be prepared for the day

When you are working on your diet, which is also the case when you want to gain weight, preparation is often very important. Make sure you always have enough products in your kitchen and pantry. Try to prepare meals in advance. If you then take this with you to work or school, you are more likely to actually eat it. This works better than if you have to buy something during the day, for example.

You can also easily determine the size of your portions and of course, choose (healthy) products that you like.

Keep track of what you eat every day

This tip fits in seamlessly with the previous one: keep track of what you consume on a daily basis. Once you've applied structure, it becomes easier to determine how much you actually eat in a day. For example, use an application for your phone (such as MyFitnessPal) and keep a record of everything you eat for one week. Then you have a good idea of ​​how much you eat on average per day and what you eat.

In many cases, this is a real eye-opener. This is because people who want to gain weight often find that they eat significantly less than they actually think. Now that you know how many kcal you eat on average, it is possible to determine how much extra you need to eat to gain weight.

Eat about 500 kcal per day more than necessary

If you have kept a record of how much you eat every day for a period, you immediately have a good idea of ​​the amount of kcal that you need to consume to stay at your current weight. Gaining weight is then due to one thing, which is eating more calories than you burn.

Make sure you eat about 500 calories more than usual every day. You can also keep track of this with an application such as MyFitnessPal. If you maintain this structurally, you are giving your body too many nutrients. This will make you heavier in the long run.

TIP: Are you really not able to eat extra calories? In that case, you can try a weight gainer shake.

Keep in mind that the total amount of calories you consume will increase. This is because your basic need increases as you gain weight. As a result, the number of calories you consume daily will have to increase, so that your body is still in a calorie surplus.

Plan regular eating moments

Planning regular meals can do wonders if you want to gain weight. By applying such a structure you ensure that you do not skip meals, which would otherwise ensure that you consume fewer calories. If you maintain regular times to eat, you will be able to eat more often during the day than if you don't. So try to find a few times during the day when you can grab a bite to eat. This can be a meal or a snack.

Weigh yourself on fixed days and times

It makes no sense to weigh yourself several times a day and then compare this with your weight from another day and another time. Make sure you use one or two fixed weighing moments. For example, this can be every Monday, but also every Tuesday and Friday. You can decide for yourself what suits you best.

It is also advisable to choose the same time. What many people do and what is the most "fair" method is to weigh yourself right in the morning. At that moment your stomach is still empty. Also, make sure that you are not wearing any clothes yet so that you only weigh your body weight. Gaining weight can be a lengthy process, so don't worry if you don't see any immediate change on the scale. This can take a while.

Choose your products wisely

If you find it difficult to eat more, it is advisable to be smart with your food choice. There are quite a few products that contain a lot of healthy fats and are therefore also high in calories. Think of nuts, seeds, avocados, oily fish, and olive oil. You can also opt for full-fat dairy instead of skimmed dairy. For example, there are even more tricks that allow you to consume more kcal than normal, without you really noticing it.

So choose healthy products that are also high in calories, so that it doesn't seem like you are stuffing yourself. Gaining weight should not be a difficult task that you look up to, but it should be pleasant and doable.

Opt for liquid calories

If gaining weight is a difficult task for you, drinking liquid calories is definitely a solution. This does not mean that you suddenly have to throw three sugar cubes into your tea, but that you can make a smoothie or meal shake as a snack.

In addition to vegetables and fruit, you also add calorie-rich ingredients, such as peanut butter or whole milk. Drinking this smoothie is often less heavy on your stomach than if you were to eat another meal, making it easier for you to get some extra calories. So don't be afraid to drink some liquid calories regularly.

TIP: Are you short on time, but still want to consume some extra liquid calories quickly? Then a weight gainer shake is also an option.

Eat extra healthy snacks

The last tip that can help you gain weight is to eat snacks more often. Sounds obvious, but you have to actually do it. Let it often go wrong there now. Make sure you choose your snacks in the morning for during the day, so that you are sure that you eat enough snacks.

Think of products such as bananas, rice cakes, nuts, crispbread, muesli bars and you name it. There are more than enough responsible snacks that you can take with you.

Bonus tip: do strength training

First of all, this may seem a bit strange, given that you will burn extra calories through strength training. That is certainly true, but the extra calories you have then consumed are now being used very usefully. Your body can use it to build muscle mass. So you will create less fat mass, but more muscle mass. As a result, you will still gain weight, but in a different way.

How fast can you gain weight?

If you apply all the tips from this blog, how quickly can you gain weight? Unfortunately, there is no concrete answer to this, only an estimate. It differs per person how a body reacts to the extra calories. In addition, the extent to which you are active during the day also plays a major role.

If you choose to gain weight in a healthy way, on average 200 to 500 grams per week will be a good weight gain. This is therefore an average and there is no guarantee that this will also be the case for you. It does not mean that you will gain weight every day. This brings us back to the tip about weighing. It gives a distorted picture if you weigh yourself every day, so it is better to plan fixed weighing moments.

So focus on gaining weight in a healthy way and take small steps forward. This way you also have enough time to get used to the increase in calories and the increase in body weight.


Gaining weight is possible by structurally consuming more calories than your body needs. You can also help this by focusing on building muscle mass. An extremely important factor to ensure that it will work is structure. By applying the tips from this blog, you too can achieve the desired body weight.

If you still have questions about gaining weight after reading this blog, please don't hesitate to ask us. You do this by commenting on this blog at the bottom of this page. We will then answer your question as soon as possible. Best way to gain weight and muscle.

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