How to Gain Weight Fast but Safely

Being underweight is defined as having a body mass index (BMI) below 18.5 although know that BMI measurements on their own are not perfect. In the US, 1% of men and 2.4% of women 20 years and older are underweight.

It can actually be just as bad for your health as being obese. Studies show it can raise your risk of infections, lead to osteoporosis, lead to age-related muscle wasting (sarcopenia) and more.

According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women. These were actually higher than the risks for obesity.

There are also many people who are not clinically underweight but still want to gain some muscle and mass. Now for either scenario, the main principles are the same.

Eat More Calories Than Your Body Burns

The most important thing to gain weight is to eat more calories than your body needs. Without doing that, you simply won’t gain any.

The quickest way to determine your calorie needs is using an online calorie calculator which I'll link up in the video description.

Aim for 300-500 calories per day above your maintenance level, or 700-1000 calories if you want to gain weight fast. Keep in mind that calorie calculators only provide estimates.

Binging on soda and donuts may help you gain weight, but that's not the right kind. It's very important to eat mostly healthy foods so that you build muscle and still nurture metabolic health.

Eat Lots of Protein

The single most important nutrient for gaining healthy weight is protein. After all, muscle is made of protein.

For weight gain aim for 0.7-1 gram of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.

Healthy high-protein foods include meats, fish, eggs, many dairy products, legumes and nuts. Protein supplements like whey protein can also be useful if you struggle to eat large amounts.

Although protein is king, you'll also need to eat a lot of carbs and fat to exceed your calorie requirements each day. So following a low-fat or low-carb diet won't be helpful.

Lift Weights and Improve Your Strength

In order to make sure that the excess calories go to your muscles instead of just your fat cells, it's absolutely crucial to lift weights.

The gym is the perfect environment for this, and you should aim to train 2-4 times per week. If you are new to it all, consider hiring a qualified personal trainer at the beginning.

You may also want to consult with a doctor if you have skeletal problems or any sort of medical issue.

At the end of the day, changing your weight is a marathon, not a sprint. That goes for both losing and gaining. And while it does take a long time, if you are consistent then you will find a lot of success in the long run.

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[mchh]

I guess we all have a fast metabolism here 🧐🧐

[sunnythebeast]

People think it's a dream come true to have a fast metabolism, it's not.

[luke_]

I eat around the entire kitchen everyday yet I am still a walking twig

[alceusiirydan]

If you think you eat a lot you don't.

I thought I ate a lot until I really started eating a lot (tracking calorie intake) and the difference was massive.

There are also other factors that play into appetite.

If you have a good sleep schedule you will feel more hungrier compared to a shit sleep schedule.

If you nofap you will feel more hungrier compared to pmo daily/weekly.

For those who can't eat 3 large meals in a day. Instead eat 10 small meals a day each around 300 calories. I find it best to drink boost or ensure (plus calories) because drinks are less filing therefor you can eat more. Whilst getting that calories. Your body will start to get used to the constantly drinking and eating and your stomach will "feel" bigger and hence you can eat more!

Good luck y'all

[Mazequil]

To all people who have fast metabolism and is skinny, just like me, don't worry, we'll have those muscles soon!

[bluedragon]

Boys and girls.Dont give up.!! Consistency is the key.
Since ancient times the human body goal is to survive.
If you personally want to gain weight, your body will not understand that easily. It may confuse.
But if we continue to give it more opportunity by giving it excess calories., it will truly understand us.

[iorikuliker]

im 13 and I'm 35kg
i eat all the time, but I don't seem to gain any weight.
and for me, Ramadan was over and I've lost even more weight

[niveditaswargiary]

Eat.. but my stomach doesnt support.. 😢

[maethomas]

I’m watching this because I became underweight through an eating disorder and my doctor is forcing me to gain so I don’t go to hospital. I’m trying to convince myself that gaining will make me healthier and that I can do so in a healthy way

[potkor]

i eat more, but the result is that I just poop more.

[SubjectiveFunny]

The reason I do not feel sorry for overweight people: Achieving your weight goals does not require any capitol investment, just keep your mouth closed, lose weight and save money.
For those of us who are thin, not only is it difficult to force your body to eat more, but it costs us a lot of money as well.
Seems fair, doesnt it?

[pamelaia]

Thanks for the video! I'm 12yrs old and I weigh around 35Kg... My aim is to gain 5-10Kg. But when I think about it, I'm trying to gain about a third of my weight which seems absurd to me D:

I want to gain weight because my arms look horrendous: my elbows are so pointy when I bend them & it will stop my mother's comments on how skinny I am. It would also boost my confidence and tick that off of my Worry List (things im insecure about). Thank-you for reading :) If you share any similar stories I'd love to hear about them!
edit: (may, 2022) im now 5'4" & 50kg. I was stuck at 45kg for a long time but I've no idea where the extra 5kg came from, since i really see no difference. Im very happy with my weight now!

[clintpoland]

bro i keep losing weight with my previous diets and it always made me mad because i really wanna gain weight and be bulky. my agoge diet helped me a lot on achieving my dream body!

[teamehpchannel]

I don't even have a weighing scale to check my weight

[alicjaw.]

My weight is only 37 kilograms, with 167 centimeters of height.
I hope this will help me! ❤️
i love you all, remember that you're beautiful

[void]

Hope this video helps me cuz I'm 76lbs and I keep getting bodyshamed by my family for being too skinny

[edgarhernandez]

I’m 17 and I work at ups. It’s very physical demanding and honestly I feel like it’s impossible to intake more calories than I lose. Idk I feel like I’m slowly killing myself Lol but oh well life makes you grow up just gotta be stronger than all of this

[GrumpyCat]

Got sick and lost 15 pounds and I have never struggled so much to gain it back, in fact I’m still loosing weight despite trying to regain it

[jeandegnan]

It's so frustrating to be underweight.
Most people do not understand how hard it can be to maintain a healthy weight. I'm on my feet all day at work and it's really hard to eat enough to stay at a healthy weight. 😒

[grvibezz]

My metabolism quick asl and i can be just sitting there and be burning calories