If you’ve been eating more, drinking shakes, and still can’t put on a single pound, you’re not alone. Weight gain, especially the healthy kind, can be frustrating. The health coaches at Health Click Away understand this struggle and have compiled six powerful, expert-backed tips to help you gain weight safely and effectively.
1. Calculate and Track Your Calorie Surplus
Many people think they’re eating enough, but often fall short of their daily requirements. Use a calorie tracker to find your Total Daily Energy Expenditure (TDEE), then add 300–500 calories to it. Consistency in eating above your maintenance level is crucial for real progress. Download Our Health Click Away App to Track
2. Don’t Skip Protein
Protein is the foundation of muscle gain. Aim for 1.6–2.2 grams of protein per kilogram of your body weight daily. Include protein-rich foods like eggs, chicken, tofu, lentils, and Greek yogurt in every meal.
3. Eat More Often
If large meals feel overwhelming, try eating five to six smaller meals per day. Snack smart—nuts, cheese, granola bars, and boiled eggs are excellent mini-meals to add quality calories. If you want to know about what to eat and what to avoid, read our Weight Gain Diet Plan
4. Strength Train with Purpose
Lift weights at least three to five times a week. Focus on compound movements such as squats, deadlifts, and bench presses. These exercises work multiple muscle groups and trigger optimal muscle growth.
5. Use High-Calorie Smoothies and Shakes
Liquid calories are more easily consumed in large quantities. Create high-calorie smoothies with ingredients like oats, bananas, milk, nut butter, protein powder, and seeds. They’re perfect for use between meals or after a workout.
6. Get Personalized Support
Weight gain isn’t one-size-fits-all. Work with a certified Health Click Away Weight Gain coach to create a tailored plan that fits your lifestyle, body type, and health goals. Personalized guidance helps you stay on track, stay motivated, and see results.
Bonus Tip for Weight Gain: Sleep and Recovery Matter
Most people simply concentrate on eating more and lifting big weights when trying to reach a healthy weight. However, sleep and rest are further essential, which is frequently ignored. No matter how much you eat or train, your body cannot grow properly if you don’t recover enough.
The fact is that your muscles will grow when you are at rest, not when you are working. You cause tiny tears in your muscle fibers when you work out, particularly when you do power training. These tears need time to heal, and they only do so when your body is at rest, particularly while you are sleeping deeply.
Your body stays under stress when you don’t get enough sleep, which may decrease your appetite and slow down your metabolism. It makes gaining muscle or weight even more challenging. Vital hormones like growth hormones and testosterone, which are important for muscle building, can also be decreased by little sleep.
Therefore, if you are committed to achieving a healthy weight gain:
- Aim for 7 to 9 hours of good sleep each night.
- Make an effort to go to bed and wake up at the same time each day.
- To enhance the quality of your sleep, keep your bedroom cold, dark, and comfortable.
- Steer clear of screens, coffee, and large meals right before bed.
Final Thoughts
Gaining a healthy weight requires more than just consuming excessive amounts of food. It’s about quality, consistency, and coaching. With the right approach and support from Health Click Away Health Coaches, you’ll be on your way to achieving your weight goals stronger and healthier than ever.
