How to Gain Weight Fast: 3 Easy Steps to Put on Pounds Naturally

If you are looking to put on weight fast, you are definitely not alone. In fact, many people are struggling with the same thing. According to a 2016 study, The National Center for Health Statistics found that as of 2016, 1.5% of adults or about 4.8 million people were underweight! You may be unwilling to share this problem with friends and family because you are afraid of the responses.

“I wish I had that problem!” and “Stop complaining, that is a good thing!”

I wrote this article because I know how difficult it can be for some people to gain weight. Personally, I struggled with it for years. That was until I finally made a few simple changes that allowed me to put on weight fast. I am going to share with you the three crucial things it takes to gain weight.

Now I know what you’re thinking.

“Awesome, Tony, I’m going straight to McDonald’s and ordering everything on the menu!”

Not so fast. If you want to finally put on weight and keep it on, its going to take more than double-fisting McFlurries.

Why Can’t I Gain Weight?

There are a few different reasons why you are one of the ‘lucky’ few who struggle to gain weight.

Fast Metabolism

Our bodies naturally burn calories at different rates. You might have a fast metabolism, which causes you to burn calories much faster than others.

Eating the Wrong Foods

Some people think that just because they can eat anything, they should. “Hey, if I just eat enough junk food, desserts, and fried food I will finally gain weight“. This may be true but it won’t be the healthy weight that gives you more confidence and more energy.

Simply put, you need to get enough ‘macronutrients’ in your body otherwise won’t have the fuel it needs to feel good and grow. Don’t be intimidated by Macronutrients. It is fancy way of saying, fat, carbs and protein.

Aren’t Eating Enough

You might think you are eating enough, but you need to take in 500 more calories PER DAY FOR A WEEK above your natural metabolic rate to gain 1 pound. 1 measly pound! [1]

That sounds like a lot, but don’t worry. I will break it down so that you will be able to do it.

Active lifestyle

Your lifestyle plays a big part of your body’s equilibrium. Those who exercise often and move around at work will naturally burn more calories.

Now that we have broken down why you might have a difficult time gaining weight, let’s take a look at what you can start doing TODAY to get there…

What Can I Do Today To Gain Weight Fast?

If you have made it this far, congrats! You are really serious about putting on pounds and you are willing to put in the work to make it happen. Gaining weight fast isn’t easy, but it isn’t rocket science. If you follow these 3 simple steps, I promise you will see results.

1) Set a goal, write it down & tell people about it

Most people don’t realize the Wright Brothers built and flew the first plane by accident. They glued a bunch of random parts together, put wheels and wings on it and voila! Oh if it were that easy.

By all accounts, they had plan, they wrote extensively about it, and they told everyone about their crazy idea. Creating accountability is crucial to making change.

I realize that gaining a few pounds isn’t quite as complex as inventing flight, but the chances of you succeeding at anything habitual in nature increase greatly if you have it written down in pen and paper.

Think about a realistic weight gain goal and write it down in the comments. I will hold you to it.  😉

2) Eat Healthy, Calorie Dense Foods

Eating healthy foods that grow out of the ground and lean proteins are the only way to gain healthy weight fast.

Remember that the only way to gain weight in 7 days or any amount of time is to eat an additional 500 calories above what you take in EVERY DAY. You also need to make sure you are getting enough carbohydrates and protein in your diet to grow muscle.

*Homework assignment* I want you to record everything you eat and drink for the next few days. After recording all of your meals we can figure out how many calories, protein and carbs you are actually getting.

If you aren’t gaining weight, the simple answer is you aren’t eating enough.

Here are some good foods to help you put on healthy weight fast:


how to gain weight fast


These healthy vegetables will give you plenty of natural energy to get you through the day. They are also loaded with good carbs to help you gain weight fast.

If you a newbie in the kitchen, check out my Pinterest page for healthy, delicious recipes that anybody can make.

Meat & Fish:

how to put on weight fast

Fish and animal proteins are a great way to put on weight quickly because you can hit your daily protein numbers easily. Red meat is also loaded with naturally occurring BCAAs like creatine, which help your muscles grow. [2]

Shakes & Supplements:

Shakes are an important part of any weight gain program because your jaw will get tired of eating big meals. They are also a great way to pack in much needed calories and protein in your diet. Here is my favorite shake that helped me gain 20 pounds in 30 days:

Chocolate Pudding Protein Shake:

  • Two Frozen Bananas
  • 2 Scoops Chocolate Gold Standard Whey
  • 2 Tablespoons Peanut Butter
  • 8 ounces almond milk

700 Calories, 69 grams protein & Delicious!

If you have struggled to gain weight for a while, there is a good chance you have experimented with supplements. They are great to help you hit your protein goals and assist in muscle recovery.

The problem with supplements is that they are expensive and the options are seemingly endless. The vitamin and dietary supplement market in the US was $36 BILLION DOLLARS in 2017!  If you struggle to navigate this complex world here are my three essential supplements for a weight gain diet:

  1. Whey Protein – Whey protein is an excellent way to make sure you hit your protein goals each day. This Chocolate Whey Powder from ON is my absolute go to.
  2. Creatine Monohydrate – Creatine is a naturally occurring molecule in your body that when taken as a supplement can aid your muscle cells when they are being stressed. Simply put, they boost your muscles when they need it most. A lot of products have filler ingredients that just make it more expensive. This is a no BS Creatine supplement that I rely on
  3. BCAAs – Have you ever lifted weights and felt like you couldn’t get out of bed 2 days later? Chances are a BCAA supplement would have helped you. When you are trying to gain weight
    fast, BCAAs help with protein synthesis and increase muscle growth over time. They also help with muscle soreness after big lifts. You get BCAAs naturally your diet, but supplementing using this no nonsense formula really ensures you get what you need.

3) Get big fast by following these rules in the gym:


RULE #1: Do compound exercises that work large muscle groups

It is human nature to want big and toned biceps just in time for your trip to the beach or the pool bars in Las Vegas. However, doing chin-ups will work your arms and back, which will help you bulk faster. Sprinkle in isolation moves to round out your workout.

RULE #2: Opt for intense, compound exercises that hit multiple muscles.

Do these exercises until you cannot physically complete anymore reps. This strategy, working to failure, increases the muscle building hormones flooding to the area you are working on. [3]

RULE #3: Perfect your form for maximum gains

how to gain weight fastWith bad form will you look ridiculous while robbing yourself of any gains. If you are beginner, don’t be afraid to ask for help or look up videos on youtube to get tips. If you are an experienced lifter, make sure you are still performing exercises correctly to gain big.



RULE #4: Don’t Skip Leg Day!

POP QUIZ TIME – If you are trying to gain weight fast which of the following exercise would you do:

Bicep curls or Squats

Simple logic says that larger muscle groups will have more potential to grow than smaller muscle groups. Now this won’t be true for every single case, but most people will be able to put on weight fast by working their larger muscle groups.

In addition to logic, you don’t want to be the person in the gym with a jacked upper frame sitting on top two uncooked hot dogs for legs.

Here are some of my favorite exercises to gain weight fast:

Upper Body – Weighted Pull Ups, Standing Military Press, Bench Press (Incline & Decline)

Lower Body – Squats, Deadlift (Stiff-leg and Standard), Kettlebell swings, Leg Press


If you have a hard time putting on weight, you are not alone. Set a weight-gain goal, write it down and commit to it. Eat good, caloric dense foods such as green vegetables, lean meats, and fish. Use no nonsense supplements to hit your daily calorie & ‘macro’ goals. Exercise your large muscle groups by performing compound exercises like squats, dead-lifts, and pull-ups. Record your progress, analyze and adjust going forward.







about 2 years ago

I have struggled with gaining weight and recently have started looking into ways to gain weight I'm 100 pounds and I would like to weigh 120.. 😣 please give me advances on ways to get my body gaining.


Tony Briggs

about 2 years ago

Hi Natasha, Thank you for reading my blog post on how to gain weight naturally. My first piece of advice is speak to your healthcare provider to make sure there isn't another issue going on with your weight. If you are naturally skinny, my second piece of advice would be to write down everything you eat for a week. Track calories, and the macro nutrients (Fat, carbs and protein). Once you have this data, try to add 250 calories per day to your daily diet. After a week see how you progressed and continue or bump it up to adding 300-400 calories per day. Make sure you are eating complex carbs from whole grains, plenty of fruits and vegetables and lean protein from fish, chicken and occasionally red meat. I know this isn't a magic bullet or a quick and easy way to gain weight, but this is truly what it takes to add healthy pounds to your body. Combine this with a daily workout routine and you should add on plenty of healthy mass. Let me know how it goes! Best of luck, Tony


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