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How to Gain Weight in 1 Month

By  ,  Onlymyhealth editorial team
May 07, 2013
4.8 / 5(4 Ratings)
Quick Bites

  • You need to increase your calorie intake week-by-week.
  • You must stock up on the carbohydrates.
  • Make whole-grains, vegetables, red meat and eggsa part of your diet.
  • Do exercises such as bench presses, squats and military press.

More

Weight gain seems to be everybody’s problem these days; people are running, dieting, giving in to crash courses and diets, seeking expert advice, and of course hitting the gym. But most people do not succeed in losing the right amount of weight, for some there is no improvement at all, and why so?

Gaining weight can be a taxing task for those with a fast metabolism. Whether putting on weight for your own personal appearance or for sports/competition, weight gain puts forth challenges that need to be met healthily. When eyeing weight gain on a 1-month timeline; you need to give a dedicated effort. Slight changes in diet and a weight training regimen can help you achieve the desired weight gain. To make sure that you don’t have a hard time gaining weight, here is what you need to pack on the pounds safely and mindfully. But remember that the truth is that gaining weight is as difficult as losing weight, and you have to prepare yourself with a plan in order to succeed.


weight gain for skinny people


Increase Your Calorie Intake

You need to increase your calorie intake week-by-week, increasing it slowly over a month’s time. You can add 100 calories to your every day intake until you increase the intake to 1,000 or more calories a day. This way you can make your body used to the increased calories without making it too full. Chocolates have 535 calories in per 100 grams, Peanut Butter has 589 calories per 100 grams, Nuts have 576 calories per 100 grams, and Olive Oil has 884 calories per 100 grams!

Eat more carbs

You must stock up on the carbohydrates when trying to gain weight. Carbs such as pasta, rice, potatoes and cereals will give you the impetus to move towards your weight gain goal. Besides, combine carbohydrates with healthy fats (milk products and nuts) to ascertain that you are getting much-needed calories. If you eat a bagel, you will load up on 60 grams of carbohydrates; Sweet Potatoes also contain 60grams, and half a cup of raisins have 45 grams of carbohydrates!


carbohydrates for weight gain


Eat Frequently

You have to feed your body every 4 hours to achieve weight gain goal in a 1-month timeline. This will also ensure that you have a high metabolic rate so that you remain on course with your weight gain plan. Make a well-rounded diet chart that gives you sufficient major nutrients - protein, healthy fats and carbohydrates. Make whole-grains, vegetables, kidney beans, lean red meat, eggs, chicken and fish a part of your diet. Furthermore, it is advised that you don’t skip any meals and eat healthy snacks in between the meals.

Add Calories With Meals

Since you have set a one month target, you must add the extras that can help stack up your caloric intake. Extra toppings, sauces and second helpings are some of the good ways to add some calories quickly. Moreover, you can drink smoothies, milkshakes, juice and milk with your meals to add calories that won't make your body feel bloated. Remember that Olive Oil is a great source to add calories, so you could include olive oil to your cooking instead of other oils that we usually use. When eating snacks, avoid junk foods, and include nuts and fruits as this will be healthier and therefore be healthy source of calorie in your diet. You could add pistachios to your evening snacking!


fish for weight gain


Include Healthy Fats

Healthy fats are good for your health, and therefore you should eat plenty of these. You should eat egg yolks, meat with fat, coconut oil, and so on. Even bananas count as a healthy fat option for you. The truth is that fat is not always a bad thing for your waistline. Bad fats are trans fat and saturated fats and this is what you should feel guilty about. Bad fats can clog your arteries and cause trouble for your heart. But healthy fats can have the opposite effect on you; these are mono unsaturated fats, polyunsaturated fats, and omega 3 fatty acids. Healthy fights can additionally manage your mood well, by fighting fatigue, and bettering your mental health and well being.

Do Weight Training

In order to gain weight, work out is equally important as eating calorie-dense foods, in fact the two of them go hand in hand. Do weight training to effectively gain weight in a month, particularly the exercises that work large muscle groups. Include exercises such as bench presses, squats, military press and dead lifts in your exercise regimen. These old school exercises ensure that your big muscle groups gets all the attention and thereby making you bigger in a muscular way. Remember eating and working out are the best way to gain muscles mass and you can avoid any excess fat.


weight training for weight gain


Reduce Aerobic Exercises

Long periods of aerobic exercises (such as jogging, running or cycling) can make it difficult for you to pack on the pounds as they burn a substantial amount of calories. When eyeing weight gain, cardio should be kept aside of the equation completely or kept to a minimum. These exercises definitely work well for your heart health, but apart from that it tones you down and makes you lose weight. You are not aiming for that, so do some stretching and limit your cardiovascular exercises.

There are several crash courses touting weight gain in minimum time, but you must learn that there is a good way and a bad way to gain weight. Your goal should be to gain weight in a healthy and safe manner. By going for such crash courses you could be jeopardizing your health.

Read more articles on Weight Gain.
Image Courtesy: gettyimages.in

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Comments
  • mohammed09 Apr 2013
    I just read how to gain weight and I think will try these tips for sure.
  • shubham s gaur23 Mar 2013
    sir,my name is shubham s gaur.my height 5.8, weight 54kg. Please advise how to gain weight .
  • azra 13 Mar 2013
    hey im azra. I will be 18 this year and will be taking modelling as a profession.so i need to gain a little bit of weight to match up with my height that's 5.8. I found the information helpful. And will start out a healthy diet to gain weight from tomorow. thankyou for the help. Cheers. :p
  • Patel Kaushal01 Feb 2013
    My age is 22 years...and height
  • singh01 Jan 2013
    hello i am singh i am 25 year old and my weight is 50kg so suggest me how i can gain the weight
  • monica06 Oct 2012
    i m monica, i m 24 year old girl and 5.0 inch.i m 32 kg.please suggest me some food, medicine and exercise for gain the weight.
  • B. Ramesh03 Oct 2012
    Hi, My name is B. Ramesh, i am 26 years, height 5.5, weight 45 kgs. Please advise how to gain weight with in short period.
  • anurodhverma22 Sep 2012
    how to increase weight
  • anurodhverma22 Sep 2012
    how to increase weight
  • avneet kaur22 Sep 2012
    i hav loose my 10 kg wt in 1 yr my height is 5'8''.....now my wt is 55kg......plzzz tellll meee
  • avneet kaur22 Sep 2012
    i hav loose my 10 kg wt in 1 yr my height is 5'8''.....now my wt is 55kg......plzzz tellll meee
  • Rudra10 Sep 2012
    Can you please tell some tips to lose weight in a month?
  • Shayima Khan04 Sep 2012
    i m shayima khan, i m 23 year old girl and 5.2 inch.i m 32 kg.please suggest me some food, medicine and exercise for gain the weight.
  • Acem kc04 Sep 2012
    Hey i m acem from nepal, i m 19 yr old , my height is 5 ft. 6 inch, and weight 47, plz help me 2 gain weight in short time
  • Karthick26 Aug 2012
    Hi am Karthick 25 years old, 5'4 of height and wieght 58 juz give an idea to put a weight around 70, due to it was very low height and i looking too short, so that i planned to put a weight and built a body, juz give and idea.
  • chrispin14 Aug 2012
    kindly give a correct diet chart to gain weight.
  • chrispin14 Aug 2012
    please specify type of food and calories to be taken during breakfast, lunch and dinner to gain weight in a week.
  • s.sathish kumar13 Aug 2012
    HI name is sathish kumar and iam 22 years old and my height is 5.6,weight is only 50,i would like to increase my weight in less days,please can you say idea...... thanking you
  • s.sathish kumar13 Aug 2012
    HI name is sathish kumar and iam 22 years old and my height is 5.6,weight is only 50,i would like to increase my weight in less days,please can you say idea...... thanking you
  • hishek08 Aug 2012
    Please give me the time seducal of eating in a day.and what is good to increase weight.
  • erika03 Aug 2012
    hi im Erika....i am 6'1''.my current weight is 47 kgs. please suggest a proper diet plan and how i can gain weight without my having stretch marks and saggy skin.
  • erika03 Aug 2012
    hi im Erika....i am 6'1''.my current weight is 47 kgs. please suggest a proper diet plan and how i can gain weight without my having stretch marks and saggy skin.
  • erika03 Aug 2012
    hi im Erika....i am 6'1''.my current weight is 47 kgs. please suggest a proper diet plan and how i can gain weight without my having stretch marks and saggy skin.
  • kranthi11 Jul 2012
    my name is kranthi ,im 23 years old ,my weight is 54kg,can you suggest how to increase my weight???? can tell me how much weight should I at this age?????
  • siddhi11 Jul 2012
    hi i m siddhi my hight 5Fit and 3 inches age 19 how i gain my weiht plese help
  • nirali10 Jul 2012
    hi i am nirali , my age is 21, height is 5.4, weight 46kgs, pls say me how to increase my weight.
  • roshan kumar22 Jun 2012
    hi iam roshan , my age is 21, height is 5.4, weight 46kgs, pls say me how to increase my weight
  • Danish shah22 Jun 2012
    I m 5"6 inches tall n my weight i just 47 kgs how can i increase my weight m 14 years old. please sugst me a propr diet plan.
  • Rahul22 Jun 2012
    Hi i am 5'6'' and my weight is just 45 kgs. can you please suggest me a good diet plan for gaining weight? I think USED supplementary like weight gainer is right or not......?
  • Gowthami25 May 2012
    i have to gain weight my height is 5'3 weight is 47 how to increase my weight
  • Priyanka07 Apr 2012
    Hi i am 5'6'' and my weight is just 49 kgs. can you please suggest me a good diet plan for gaining weight? i suffer from indigestion and gastric problems.
  • kala01 Apr 2012
    Drinking lots of water is very important for gaining weight as it makes you feel energised to carry out various activities. Drinking less water can lead to dehydration and as a result you will not have stamina for working out.
  • rajat singh17 Jan 2012
    there is not correct diet chart.