Difficult to Gain Weight? Here are Tips to Gain Weight Naturally

7 mins read
Tips to Gain Weight Naturally

Although some people try desperately to lose weight, there are also bunch of people who also want to gain weight. In this post, we will explore thoroughly the most effective tips to gain weight in natural way!

Most people think that increasing body weight is certainly easier by just eating more food than usual over time will also gain weight. In fact, it is very difficult for some people that has skinny genes and high metabolism.

This situation causes them to overeat, including foods that are high in calories, high in sugar, and high in fat. However, is it really the correct and healthy way to gain weight?

Difficulty to Gain Weight Reasons

Some people may find it very difficult to gain weight. Despite consuming a lot of food, her body remained thin and her body weight remained below normal.

There are several factors that might be the cause:



Heredity or genetic factors can make a person have a fast metabolism. Metabolism plays an important role in burning calories in the body. This is what then causes a person to stay thin despite consuming a lot of food.


Stress can trigger unhealthy lifestyles, including eating patterns. This condition could be the cause of your difficulty in gaining weight. Various things can cause stress, ranging from a crisis of self-confidence, family problems, to work problems.

Read Also: 15 Effective & Simple Ways to Relieve Stress

Excessive of Physical Activity

Excessive physical activity can be one of the causes of that stop your weight gain. When doing physical activity, the body burns more calories. If your activities are excessive, such as exercise too heavy or too often, your body will remain thin despite consuming a lot of food.

Suffer Chronic Disease

Severe illnesses that occur in the long run can make you lose weight. Some diseases that can cause a person to become thin are tuberculosis infections, diabetes, thyroid disease, AIDS, and cancer.


Tips to Gain Weight Naturally Without Any Medication

It would be nice if the method or tips that you choose to gain weight is healthy without having to consume any medication, right?

1. Increase The Meal Frequency per Day

In addition to nutritious food, you also need to eat more often. Rather than eating three meals a day with large portions, you better eat five to six times with small portions. More often eating will be better, because thin people tend to feel full quickly.

2. Consumption of Quality Protein

To fatten the body and make strong muscles, the choice of protein sources must be considered. You can eat high-quality protein such as eggs, meat, fish, milk or whole grains.

You need to know, your body needs 0.8 grams of protein per day to form new muscles. Therefore, if you consume more quality protein, the process of muscle formation will go well.

3. Consumption of Juice or Smoothies

Not only food can affect body weight, drinking juice is also a healthy way to fatten the body. If you like milk or yogurt, you can also make smoothies for breakfast every morning. These two drinks are for fattening the body because nutrients are more easily absorbed when the texture of food is smoother.


4. Choose High Nutrition Foods

Don’t sacrifice your health if you want to gain weight. How to fatten the body without drugs, does not mean you have to eat fatty foods and high calories. Instead you have to increase consumption of healthy foods high in nutrients, such as fruits, vegetables, and nuts.

5. Consumption of Honey

There are so many benefits and benefits of honey. Consuming honey is one of the things that needs to be done too if you are in a weight gaining program.

There is a specific honey for those who want to gain weight! Body fat honey is processed from natural herbal concoctions. The content in body fattening honey is very trusted to fatten the body naturally without impacting health problems.

6. Consumption of Milk

The most effective way to gain weight naturally is by consuming milk. If you seldom to drink milk, you can start now and see the effect!

You don’t need pure milk, you can also consume processed products, such as yogurt, puddings, and even ice cream. If you don’t want to consume it as a snack, you can drink it as a dessert drink after lunch.


7. Exercise

Who says exercise is only for those who want to lose weight? More precisely, this exercise is done for a healthier life. Regular exercise is actually one way to fatten the body naturally. After getting tired of exercising, your appetite will certainly increase, and your body can get more calorie intake.

8. Limit Cardio Exercises

Another tips to gain weight is you actually have to limit the type of cardio exercise, especially if your body’s metabolic process is quite fast.

If you are accustomed to doing cardio training, you can give 30 minutes 5 times a week. You also need to avoid aerobic movements, such as biking or running. This kind of exercise will actually reduce body fat that is actually needed if you want to fatten the body.

9. Additional Calorie Consumption

Each person’s body is certainly different in digesting food or releasing energy. Well, these calories are the best source of energy for the body, which of course needs are different for each person.

Where do you get your calorie intake? You can add grated cheese to the bread, or pair an omelet with the chicken soup you eat. However, it is also necessary to be alert for the dose, because excess calories can cause diabetes tablets.


10. Drink Plenty of Water

Water has many health benefits. Did you know that almost 70% of thin people have less body fluids? Though water is needed for the operation of various bodily functions, including the stomach and intestines in absorbing nutrients

Most people are lazy to drink water because it often makes nausea and full. However, from the amount of white aort consumption that should be 2 liters per day, you can divide it in several sessions. You can start from waking up in the morning, afternoon, evening, until night.

11. Increase Consumption of Carbohydrates

The next tips to gain weight naturally and healthy without using any medication is to increase the consumption of carbohydrates. The amount of carbohydrate consumption will trigger more intake of calories your body needs to gain weight.

You must already know that the source of carbohydrates is fairly large, ranging from rice, potatoes, cassava, sweet potatoes, wheat, to flour. However, like other foods, avoid excessive consumption, in order to maintain health in other parts of our body.

12. Get Sufficient Healthy Fats Nutrition

Don’t overdo it, but you also need to meet the need for the body if you want to gain weight. By fulfilling the needs of fats and other nutrients as mentioned above, you will gain weight faster.


Sources of fat already exist in many foods that you consume daily, such as vegetable oil, coconut, fish, corn and much more. But remember to pay attention to the portion of this fat consumption, because if it is excessive it will not be good for health.

13. Avoid to Drink Before Eating

To avoid feeling full coming early, try not to drink water before you eat, ladies. Water tends to make you full, and of course it will reduce your appetite. It’s better to drink water at mealtime or 30 minutes afterwards. This will help better absorption of nutrients.

14. Chew until it Smooth While Eating

As already discussed in the consumption points of juices and smoothies above, refined foods will be more easily absorbed by the body’s nutrients. Well, if it’s not made smooth like juice, then you must chew food until smooth.

15. Never Skip Breakfast

Most of people avoid breakfast in the morning right. As one of the tips if you want to gain weight, you should not skip breakfast every morning.

You can consume an additional 1 egg and a glass of fruit juice at every meal in the morning. Not only affects the growth of body weight, breakfast is also very beneficial for endurance throughout the day.


16. Consumption of Healthy Snacks

Eat more often does not mean we have to eat rice and side dishes five times a day. You can also add snacks in between your activities. In the office, for example, you can provide fruits on the table, so that they are easy to reach, even when you are busy making reports on a computer.

If you are bored and want more variety, not only fruit, you can also choose other foods that are high in nutrients, such as soybeans. But it would be nice if you avoid foods that are fried or soaked in oil, to reduce cholesterol levels.

17. Avoid Staying Up Late

This one might be the most difficult thing to do, especially if you’re a phone addict who like to play phone before going to bed. In fact, staying up late is a big enemy if you want to fatten the body.

There is no good effect of staying up late, it will make your health condition worse. Worse, not only makes you thin, people who stay up late more often also have a higher risk of developing malignant diseases.

Read Also: Sleep Hacks – 10 Tricks to Fall Asleep Easier When You Can’t Sleep


18. Stop Smoking

We all know that smoking is not good for health. Not only for those who consume it, but also for those around, who are affected by the smoke from the cigarette. Then what does that have to do with weight?

Unconsciously, smoking is a trigger for reducing appetite. Because you are lazy to eat, of course your body does not get nutrition and all nutritional needs properly. 

Read Also: 10 Tips from Former Smoker on How to Quit Smoking

Further Step and Tips to Gain Weight

Health Check

This is a crucial things to do if you want to fatten your body. You have to know the cause of your weight gain. Well, before starting a series of ways to fatten the body earlier, you should consult with your doctor, or nutritionist.

There are several conditions that make your body weight indeed will not be able to rise, or it will still remain below normal. Hyperthyroidism, celiac disease, and eating disorders such as anorexia nervosa are included. It will be difficult to fatten the body naturally for people whose body conditions are like that.


Keep a Journal

Not including physical ways to gain weight, but you also need to keep a journal to know how much you gain weight each week. You also need to include what kind of food you consume, and what exercise you have done.

That way, you can monitor the progress of the body fattening process that you do, which things worked, and which didn’t. Well, those were the steps on how to fatten the body naturally and healthy without drugs for men and women. It just depends on how you intend to execute it. Good luck, and hopefully you will gain weight soon!

Read Also: 10 Ways to Get Rid of Chubby Cheeks