Proven Strategies on How to Gain Weight in Less Than 30 Days


Proven Strategies on How to Gain Weight in Less Than 30 Days


If public speaking is the most intimidating thing to do on the planet, then adding on pounds is undoubtedly the second. For skinny people or those who fall in the underweighted category, gaining weight is a tough row to hoe.

Are you one of them? Is being a skinny affecting your professional and personal aspects of life? Are you looking at some magic formula to gain weight and get the body shape you always wanted? If you said a ‘yes’ to either of the questions mentioned above, then you are in the right place. Here in this post, we are sharing you amazing tips and tricks shared by professionals on how to gain weight quickly in less than 30 days.


Before we start…

Before we reveal the magical recipe, we have a simple task for you. At first, calculate your Basal Metabolic Rate (BMR) and then multiply it with 1.5 

(You can use online BMR Calculator, or BMR Mobile App will also do)


On doing this, you will get the maintenance calories your body needs every day. For instance, your BMR came in 1500.

Maintenance Calories Required: 1500*1.5 = 2250/day 

Adding 250-500 calories extra on the maintenance calories will result in weight gain.

1. Take 4-5 meals a day

Eating is the only way out to put on extra weights. It's just mathematics- the more you eat, the quicker you gain. Remember the rule: Don't be an empty stomach for more than 3 hours. Besides your three times meals, try to add two extra meals in between. Add to 4-5 meals a day, and don't miss a single meal. Split your meals into intervals but don't intake too much in a single meal. Make sure you to include a well-balanced macro, which includes a good amount of high-protein, carbohydrates, and healthy food. 

2. Add Carbs and healthy fats

When it comes to gaining weight, there is no substitute for carbohydrates. The carbohydrate intake not only provides energy to your body but also helps in building macromolecules, which has a significant effect on gaining weight. So, adding carbohydrates to your meals is a no-brainer. Green leafy vegetables (broccoli, cabbage), starchy veggies (potatoes, corn, sweet potatoes), and grains (oats, wheat) are extremely rich in carbohydrates. On every kilogram of your body weight, add 4 gm of carbohydrates. For instance, if you weigh 45 kg, then you need to add (45*4=180 grams) of carbohydrates in your everyday meals.




A Complete Diet plan:

Meal 1-Breakfast: 

2 cramped eggs + 2 egg whites+ 2 bread + a bowl of milk (200 ml)


Oatmeal: Cooked Oats (50gm) + a small size apple + a banana + almonds + cashews.


Meal 2-Brunch:

Smoothie: Milk (200 ml) + oats (50-60 gm) +peanut butter (1-2 tablespoon) + dry fruits + cinnamon powder.


Meal 3-Lunch: 

Rice, preferably brown rice (150 to 200 gm) + Pulses + Chicken breast + Salad


Meal 4-Evening meal: 

2 Egg + butter toast + an apple or a banana


Meal 5- Dinner:

Same as dinner


Before Sleeping: Milk (200-250 ml) + almonds + peanut butter (2 tablespoon) 

3. Don’t ignore the fruits

The weight gaining program, how to gain weight, is incomplete without adding fruits on the list. Fruits contain all the essentials like vitamins, fibers, and minerals required for gaining weight. Banana is an excellent choice, and of course, needs no introduction. It is a must to have every day, at least 2-3 a day. You can also add avocadoes, mangoes, dates, and raisins in your list. If you don’t want to add these fruits, then fruit juice is a great alternative. You can add banana shake, apple juice or a blend of both.





4. Wave goodbye to your bad habits

 Developing a healthy need replacement of bad habits. So, if you have unhealthy habits like smoking, drinking, or any such, then it's time to wave them goodbye. Smoking or boozing often harms your lungs and hampers muscle growth. Besides, if you eat a lot of junk food or street foods, then it's the right time to replace those foods with healthy and nutritional-value foods. So, restrict yourself from such unhealthy habits. Instead, embrace yourself with new habits like joining a yoga class or probably a gym, to name a few.

5. Spend at least 30 minutes in weight training

Apart from providing your body with proper nutrition, exercise, and weight training is also a part of the program on how to gain weight quickly. Weight training is one of the quickest ways to gain weight. When lifting, muscle tissues break down and simultaneously creates new muscles. In fact, thirty to forty-five minutes is 4% of your day. Is it too much? Of course, not. If you are serious about gaining weight and transform your body, they are no reason why you should not start weight training.



6. Stay hydrated

Whether you are a workout in the gym, busy in office work, or mere sitting at home, always stay hydrated. Try to drink at least 8 to 10 glasses of water a day. Simply put, drink as much as half an ounce and a half every pound you weight. Mathematically, if your body weight is somewhere around 100 pounds, you must drink 80 to 100 pounds every day. Break your water intake into intervals, and make sure to complete your daily target. You can also set a reminder in your mobile or download the ‘Water remainder’ app to notify you to drink water throughout the day.

Note: Drink 10 to 15 ounces (300 to 500 ml) of water, either half an hour before or after meals. Don’t drink water immediately before meals-this will unnecessarily fill your stomach and make it difficult for you to eat.

7. Get proper sleep

You may serve your body with highly nutritious food, and spend hours in the gym, but if you don’t rest, you can't achieve your weight gaining goals. So, proper sleep and rest are extremely of great importance. The real gaining doesn’t happen when you are active, but when you are at rest. Now that you have sincerely done your part of following a full day regime, sleep is the time to get the reward. That’s why proper sleep is the main asset of the program on how to gain weight. Get at least 7-8 eight hours of sleep every day. Make it a habit of going to bed early and waking up early. 


8. Track your progress

Undoubtedly, the last thing to do is to check your progress. Remember, what gets measured gets improved. Check your weight at the end of the week to analyze your progress. Compare your results from the previous results-the time when you started the weight gaining program. The results will build more confidence in you, and encourage you to do better in upcoming days. Don’t get disheartened if you don’t get results on the initial days. Instead, focus on your plan and follow the tricks and tips discussed here on how to gain weight.


The Bottom Lines

Now that we have revealed you the secret, it’s time to start the game- the game of gaining weight in less than 30 days. A determined mindset and consistency are what you need to begin. So, are you still waiting? Not anymore. Start early and get your dream body today.




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Arup Kumar Roy - Mar 4, 1:19 PM - Add Reply

This diet plan will help me a lot.

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Md Sohail - Mar 11, 11:25 PM - Add Reply

Definitely, it will help.
All the best

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