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If you are reading this, you might be among the 1.6% of Americans who are underweight. Or you might have recovered from a medical condition and want to gain weight. Whatever your reason, you are at the right place to learn how to gain weight healthily with the right personal training software.
Definition of Underweight
People with a Body Mass Index (BMI) of less than 18.5 is underweight, where 18.5 to 25 is normal, and a BMI above 25 is overweight. The reasons for being underweight could be any of the following:
- Eating disorders
- Thyroid issues
- Cancer
- Diabetics
- Genetics
- Stress
- Infections
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Try for FREEIssues With Being Underweight
While being lean is acceptable, being underweight is a cause for concern. Being underweight due to nutritional deficiency leads to increased health risks. It impairs:
- immune system
- increases the risk of infections
- bone deformities, and more.
And being underweight due to poor muscle mass affects your physical performance.
Being underweight also leads to mental health issues. Skinny people are often the targets in a society where body shaming is rampant. Stress and depression are the concerns.
Without knowing that the answers to their problems are simple, people make them complex and often surround themselves with questions like:
- How to gain weight fast
- How to gain weight in a week
- How to gain weight fast for skinny people.
The question is whether it's possible to gain weight fast and healthily. The answer is - Yes, it is, and the following strategies will help you put an end to your question of how to gain healthy weight.
Strategies: How to Lose Fat and Gain Weight With Fast Metabolism
- Increasing weight through diet
A pro tip on how to gain weight in a week is to eat more. There is no shortcut to it.
The first and foremost thing you need to do in your weight gain journey is to increase the daily calories you take — a step that can be guided with nutrition coaching software to ensure balance. Have more calories than your body requires since the excess calories convert into fat/muscle mass depending on your physical activity.
If you need clarification about how many calories you should increase, use a calorie calculator to determine your regular uptake and build from there. Initially, you can raise it by 300-500 calories and gradually take it to 700-1000.
Tips on how to gain weight fast in 1 week through diet:
- Bolster protein intake - The answer to the question of - how to gain weight for females often lies in one word - Proteins. An essential element for muscle building and skeletal growth, you can get protein from items like:
- Fish
- Meat
- Eggs
- Nuts
- Legumes
- Protein shakes,
- Dairy products
- Carbs and fats - If you're confused about losing weight and gaining muscle, rely on expert advice and restrict your carbohydrate and fat intake. However, if you're trying to gain weight, you must consume them more as they provide you with many calories. Foods rich in carbs and fats are:
- Whole grains
- Fruits and vegetables
- Nuts and seeds
- Olive oil
- Dairy products
- Energy-dense foods - If you are intrigued by how to gain fast in 1 week, the answer is to shore up on energy-dense foods. These foods are a complete package of protein, carbs, fats, and many essential nutrients. Snacking up on such foods and including them in your main course is a sure way to gain weight fast. Examples of energy-dense foods are:
- Almonds
- Peanut butter
- Dark chocolate
- Raisins
- Cheese
- Yogurt
- Cream
- Yam
Increasing weight through high metabolism
The body's natural process of breaking down energy is known as metabolism or metabolic rate. Our body expends energy while resting, known as Basal Metabolic Rate (BMR).
By exercising and doing other strenuous activities, the body expends more energy resulting in fat loss. So, if you're wondering how to gain weight with a high metabolism, remember that it's the wrong strategy.
When you have a high metabolism, your body burns more calories, so you need to increase your food intake to keep up. Fast metabolism indirectly helps you gain weight by making you take up more food. Compliment the high metabolic rate with high-calorie intake, or else there is no benefit.
Tips on how to gain weight through a fast metabolism:
- Strength training: Building muscle is the sure way to up the metabolism. After a session of muscle building, your whole body gets activated, increasing the metabolic rate. The answer to the question of how to lose fat and gain muscle lies in strength training. The body utilizes fat deposits and turns them into muscle mass when you lift weights.
- Snack Smart - Snacking three to four times on energy-dense foods elevates your metabolism.
- Hit it with HIIT - High-Intensity Interval Training (HIIT) is a proven method to boost metabolism. The body stays metabolically active even several hours after a HIIT session.
- Add Chili to Meals - The component capsaicin in chilies heats the body, thereby speeding up the body's metabolism. Spicy food items like ginger, black pepper, and others have a similar effect. So, add them to your meals and boost your metabolism.
- Stay Hydrated - Metabolism slows down if you drink less water. A study suggests that water can increase the body's metabolic rate by 30% for half an hour after drinking. But avoid drinking water before having food as it reduces your appetite and calorie intake.
Increasing Weight By Changing Habits
Some small behavioral changes can significantly help you in your weight gain journey:
- Use a big plate - It is to increase your portion size. So you can get more calories.
- Good night's sleep - Resting your body for 6-8 hours is essential to reduce stress, recover, and build muscle.
- Quit smoking and drinking - Smoking and drinking are the two most harmful habits that disrupt the body's regular functioning. Quit them, and you will gain weight.
- Maintain a food journal - Keeping track of what foods you are eating and when will help you understand any shortfalls in nutrient uptake and make up for them.
The Upshot
By following the above strategies, you can gain weight the right way. Instead of artificial supplements and harmful medications for gaining weight, we have curated the best alternatives and suggestions that provide you with a healthy and natural route to gaining weight.
But before going on a weight-gaining journey, consult your doctor or dietician to know about any underlying conditions and foods that suit you better.
Be consistent in your efforts, and the result will soon show up. A healthy body is in the making.
Meet the author
FitBudd
Empowering coaches and trainers to thrive, FitBudd is the ultimate personal training software for accelerated business growth.
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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