How to Gain Weight and Keep It On

There are many people who have difficulty not only gaining weight, but keeping it on too. This may be due to a fast metabolism, lack of appetite, stress, or other cause. One may wish to gain weight for certain health related reasons such as being considered underweight. For others, the want to gain a few extra pounds may just be out of personal preference for a more curvaceous, fit figure. Regardless, if you are seeking how to gain weight and keep it on, there are a variety of foods, exercises, and other tips and tricks that can aid in the process.

Here is how to gain weight and keep it on with the help of 5 key tips:

how to gain weight and keep it on
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Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.


A calorie surplus in your diet is essential in order to gain weight. What is a calorie surplus? A calorie surplus is defined as eating and retaining more calories than you burn off. A calorie deficit is the opposite and instead is where you are burning off more calories than you consume. Those who want to lose weight would need to be at a safe and healthy calorie deficit. Nonetheless, if you want to gain weight and keep it on, you have to maintain a consistent calorie surplus in your diet. Generally, an additional 300-500 calories more than your recommended daily calorie intake should put you at a calorie surplus. The number of calories you should consume per day to gain weight can vary depending on your age, height, activity level, and current weight.

You can find out this number and work from it by using different calorie intake calculators online as an estimate, or for a more detailed answer, speaking with your doctor. In addition to consuming a surplus of calories, you should make sure that the majority of those calories are coming from nutrient-dense food sources. Nutrient-dense foods include fruits and vegetables, whole grains, and other wholesome foods. Avoid trying to gain weight by eating a bunch of high-calorie junk foods. This can accelerate weight gain but can also lead to adverse health effects.

how to gain weight and keep it on
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Healthful foods that can aid in the promotion of weight gain:

  • Avocados
  • Potatoes
  • Nuts
  • Beans
  • Whole wheat pasta dishes

Click here to see a full list of foods that can help to promote weight gain:


A second tip that can benefit you in seeking how to gain weight and keep it on, is to come up with a workout routine. Even when you are trying to gain weight, exercise is still important and good for your overall well-being. A calorie surplus will encourage weight gain. However, exercise can help to further advance your results. Exercising will give you the opportunity to build and tone muscle mass and attain your desired figure.

To create lasting results, it helps to come up with a workout routine in order to maintain the weight you have gained and / or continue to increase it. Choose a couple of days out of the week you want to exercise. Make sure you leave a few rest days in between to give your muscles time to recover and grow. Additionally, it is fundamental that you are gradually increasing your weight load and number of repetitions with your workouts as you progress to help add to your growth in mass. Protein is a key nutrient when it comes to building muscle mass and gaining weight.

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Exercises that can help to promote muscle growth and encourage weight gain:

  • Squats
  • Lunges
  • Fire hydrants
  • Dumbbell curls
  • Burpees

Click here to see more exercises that can help to gain weight:


Weight gain supplements are a convenient and easy way to receive extra calories and encourage weight gain. To add, if you find it difficult to maintain a calorie surplus in your diet, weight gain supplements can be of great aid. There are plenty of retail weight gain supplements to choose from, a number of which consisting of different flavors, sizes, and ingredients. However, you may find more benefit in creating your own weight gain supplement in the form of a shake or smoothie. You can create your own high-calorie shake or smoothie for weight gain by supplementing your own choice of nutrient-dense edibles that total up to a plentiful number of calories.

By making your weight gain smoothie or shake, it will be easier to maintain a calorie surplus and in turn easier to maintain your gained weight thanks to the boost of calories that weight gain supplements deliver. A few healthful yet calorie-dense edibles you can add to your weight gain shake or smoothie include chia seeds, nuts, avocados, and other fruits and vegetables. Quick, on-the-go weight gain smoothies and shakes can make it much easier to gain weight.


If you are trying to gain weight and keep it on, it helps to download a health and fitness app on your phone that allows you to track your progress in terms of calories, physical activity, etc. Tracking your progress can help you to make improvements to your lifestyle and set better goals both short-term and long-term.

In addition, you can use these apps to set notifications / reminders to record your progress. This can help you to stay on track and ultimately retain your results as far as the weight you gain. You can even set up reminders for meals or when it’s time to exercise. Some of these apps also contain food recipe ideas as well as exercise routine demonstrations.


how to gain weight and keep it on
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Perhaps the most important key to how to gain weight and keep it on is to stay consistent. If you want to see results with any goal, consistency is a must. To gain weight, you have to be consistent with your diet, your workout routine, and so on and so fourth. Even after you have gained the extra pounds and reached your goal weight, you are going to have to continue with your new regimen. Otherwise, you may lose the weight you have gained and revert your progress. Come up with a routine to help you stay on track and consistent. It is okay to have an off-day or take a break here and there, but make sure you keep your end goal in mind.