Hey guys, how’s it going? In this post, I’ll be sharing with y’all how to gain weight, healthily. Gaining weight is kinda easy, but most people don’t do it in a healthy way. So, I’ll be addressing that today.

• Eat more frequently: To gain weight, you have to eat small quantities of food as many times as possible in a day. This will enable you to take in more calories. You can eat as many times as 5-6 times daily. It’ll help more, rather than eating large quantities like twice daily.

• Eat healthy food: The fact that I said that you eat frequently doesn’t mean you should eat anything you like anyhow. You have to be careful with what you eat. Say you want to eat 6 times a day, you shouldn’t eat pizza 5 times and donuts once. That’s very very unhealthy. Yes, you’ll add weight so much, but it’s bad for your health. Soon, I’ll be telling you what you can eat, healthy foods you can eat.

• Exercise well: Well, exercise can be used to gain weight, and also to lose it. To use it as a weight gainer, you have to do strength and muscles building exercises like lifting weights, working with resistance bands, heavy gardening works like digging or shovelling etc. These will give you much strength and muscles. These exercises will also increase your appetite for food, which is good.

• Quality sleep: Good sleep will help your body to regenerate and build new muscles. It’ll help you grow more. You should do about 6-8 hours daily.

• Eat more calories than your body burns. Calories are what helps the body to build and grow more. They can be accumulated which causes increment and they can be burned which causes decrement in size. So, for you to increase in size; to gain weight, you have to take more calories in than you burn. For example, if you take in a total of 1000 calories daily, you have to burn less calories, like say just 200. You wanna add, you have to increase in you calories intake. If your calorie intake and burn remains constant, there’s not going to be any increase in size. Try to increase it, no matter how small. You might not need to calculate calorie intake everyday for years, maybe for the first few weeks or month maybe, but as time goes on you’ll get to know if you’re increasing or not.

• Eat plenty, plenty of protein. Proteins are a great source of calories. Proteins like beans, egg, meat, dairy products like milk. These help to provide the body with calories that help to build the body.

• Eat carbs and fat: You have to make sure that it’s not too much. Eating much carbs can raise the blood sugar level, which will make more insulin and then the cells will save extra glucose as fat. Well, for one who is underweight, this is good, for a while. But when it gets to a certain level, you have to reduce the carb intake level. Taking fat also helps, as we know that fat helps to fatten. You shouldn’t take much fat if you’re not underweight.

• Foods to focus on:

– Nuts – groundnuts, walnuts, peanuts

– Dried fruit – raisin, dates

– High-fat dairy – milk, cheese, ice cream

– Fats and oils – Olive oil, vegetable oil

– Grains – oats, rice

– Meat – chicken, beef

– Tubers – yams, sweet potatoes

– Butter, peanut butter, chocolate

– AVOCADOS – Wonderful calories source. You can take one or two avocados per day. It is very good.

• Take weight gain shakes. Take weight gain shakes e.g. Vanilla ice cream + chocolate syrup + peanut butter + bananas. Blend them all and enjoy. That’s about 1200 calories. Great, isn’t it?

• Fruits e.g. bananas, avocados, dates, raisin etc.

• Don’t drink water or drink less little water before eating and drink less water in-between meals. Drinking much water before eating and in-between meals will stop you from taking in much food.

Now, I’ll tell you what to stay away from TOTALLY!

-Stay away from alcohol, especially beer, smoking, soda, pork, especially roadside ones (called ‘suya’ in Nigeria), very sugary foods etc.

NOTE: Some people normally don’t have the ability to grow fat as that’s how their gene is wired. They are wired to be slim people. If you’re like that, you might not become very fat but can add some weight and not be looking so thin.

Anticipate the next post. Please, don’t forget to like, share and comment. I’ll so so appreciate it. You can contact me if you got any questions.

Merci 💪