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How to Gain Weight Naturally & Quickly

Just as there are people who cannot seem to lose weight, there are also people who have trouble gaining or maintaining weight. And, like with weight loss, just about anyone can gain weight in the short term. However, to create lasting and healthy weight gain, you'll need to invest in a program of planned, healthy eating.

Things You'll Need

  • A calorie-value book or website
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Instructions

  1. How to Gain Weight Naturally and Quickly

    • 1

      Figure out the number of calories that you normally consume in a day. Do this by keeping a food journal for a week. Refer to a calorie-counting book to add up the daily calories, and divide the total by seven. That will give you your average daily calorie total.

    • 2

      To gain two pounds per week, you'll need to add an additional 7,000 calories to your week, or 1,000 calories per day. To gain one pound per week, you'll have to add 500 calories per day. That may sound daunting, but by making some simple switches in your meals, you can safely pack on some pounds.

    • 3

      Increase portion sizes of healthy foods. Adding an extra two ounces of lean chicken to your dinner will give you an additional 100 calories. Adding a whole avocado to your salad will add 322 calories, according to CalorieKing, a diet and weight loss website.

    • 4

      Eat more frequently throughout the day. Adding a fourth meal of fruit, whole grains and nuts -- such as a peanut butter sandwich and a banana -- will boost your calorie count for the day by as much as 35 percent. Eat breakfast at 7:30 a.m., lunch at 11:30 a.m., an extra meal at 3:30 p.m. and then dinner at 7 p.m. Continue to include a snack after dinner.

    • 5

      Splurge on high-calorie treats such as milkshakes and smoothies. While they can be high in saturated fat and sugar, they can sometimes pack in as many as 1,000 calories in a serving. The "build-up" smoothies at Smoothie King range in calories from 180 to 1,035 for a 20-ounce serving.

    • 6

      Weight train to add muscle bulk, but keep in mind the aerobic calories you may also be expending.

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