Putting On Weight Has Never Been This Easy

Welcome to another article from the Chino, in this episode I am going to explain to you 10 ways that you can put on weight, whether you are struggling to put on weight or if you need ideas on how to bulk for weight training etc. Before we get started I would like to let you know that I am not a professional and everything that you will read in this article today is strictly for informational purposes only, no matter what the reason is I will kindly suggest you to go to your local dietitian and get on a proper food program.

1. Establish a Caloric Surplus

Let's start with the basics, how does one lose weight? The answer is quite simple, they burn more calories than they eat, so in this case if you are trying to gain weight, what you need to focus on is to eat more foods that will give you more calories, whether its carbs, sweets, fruit, drinks, you name it, eating more than making movements = gaining weight. I personally don't track my calorie intake or how much I burn for example, if you want to gain weight but you are always on the move or do sports, aim to eat foods that will give you around 300-500 kcal a day so you don't gain too much weight to quick which will affect your health, slowly and gradually is your safest option. However, if you do notice that 300-500 kcal isn't helping then you can gradually boost it up to 600-700 kcal a day. 

2. Prioritize Calorie-Dense Foods

It's not exactly about how much food you eat but what you eat, you can't expect to put on 10kgs eating only lettuce, I mean will it work? (I don't know the answer, honestly I never tried that and don't want to) but you must stick to foods that pack a high number of calories into small portions, I will give you a limited examples here so you get the idea and you can do the rest of your research once you start to progress. For example; Nuts & Seeds, such us walnuts or Chia seeds, or Nut butters, Peanut butter or Tahini, or Healthy oils, extra virgin oil or avocado oil and finally dairies and fats, these could be, full-fat Greek yoghurt, cheese, whole milk etc. To get that extra hit of carbs, eat white-bread, if you want to go for the option where you feel less bloated eat Whole Grain bread, make sure you drink lots of waters but be sure to drink some juices to.

3. Eat 5 to 6 Times a Day

The trick to gaining weight gradually without affecting your health is to eat in small portions a few times a day, the basic is to start by eating 3 times a days, then you may break up your 3 main meals and bring it up to 4-6 times a day, if you notice that you are not gaining weight then you may boost it up to 7-8 times a day, this is all depends on your time schedule, how you move throughout the day, do you have the time to do this, basically, keep your body continuously fueled so it doesn't run out of available energy throughout the day. Think of your body like a car on a long drive: if you keep topping off the tank with small meals, your body uses that food for fuel instead of burning through its own reserves.

4. Drink Your Calories

By now you may be thinking, I generally don't have an appetite even when I do sports or no matter how much I eat I hardly gain weight so what else must I do because I don't have the time to be stuffing my face with food. In this case you may kindly consume smoothies or thick shakes, make sure to grind them nuts and fruits and add that peanut butter to your milk and blend them all together, since drinks are less filling than solid foods you may find it easier to consume and just for reference a single shake can easily add 500–800 quality calories.

5. Hit Your Daily Protein Target

Protein provides the amino acid building blocks required for building muscle tissue. Depending on your daily routine you may aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. For reference you make focus on consuming eggs, chicken breast, salmon, beef, lentils, chickpeas, cottage cheese, and Greek yogurt.

6. Focus on Heavy Resistance Training

To ensure the weight you gain goes toward lean muscle rather than purely fat, hit the gym or create a home-workout routine which you will stick to 3–4 times a week effectively. In this circumstance, you should focus more on your muscle building exercises, for example, squats, push-ups if you go to the gym bench presses or if there is anything that is around 30kg-40kg around your home that you can lift in that example and limit your cardio, cardio burns fat & muscle when you do it excessively.

7. Don't Fill Up on Water Right Before Meals

This doesn't mean don't drink water at all, what I am trying to say is drinking large glasses of water 15–30 minutes before or during a meal fills your stomach capacity and reduces appetite you can drink a tiny bit to get your body to digest but if you over-drink before you start eating then your appetite may run-out. In this example you may drink fluids between meals rather than with them to save stomach room for nutrient-dense food.

8. Upgrade Your Meals with Calorie Boosters

Small adjustments to existing dishes add up significantly over the day, in this example you may drizzle that extra-virgin olive oil over cooked vegetables and pasta or sprinkle crushed nuts over your yoghurt or salads or you may even grate cheese or avocado slices to your eggs and sandwiches.

9. Prioritize Sleep and Recovery (7–9 Hours)

Muscle tissue repairs and grows while you sleep, driven by natural surges in growth hormone, is what the experts say, take it from me personally, my sleep schedule is currently messed up and I have gained easily 7kgs so don't be too hard on yourself and not consume and products because you aren't getting our required 8 hours of sleep. The reason why the experts recommend the 8 hours of sleep is because; poor sleep elevates cortisol (a stress hormone that promotes muscle breakdown) and undermines your body's ability to build mass effectively. I'm not saying do not believe this because even though my sleep schedule is currently bad and I am still gaining weight, the reason why I personally may be easily gaining weight is due to the fact that I work from home so I do not run around for %50 of my day.

10. Track Your Intake & Stay Consistent

Now if you are one of those folks that want to track your weight, either for sporting events or if you are trying to be a model or actor/actress and you are feeling anxious if any of this will actually work, no worries, the year at the writing of this article is 2026, we have apps that can track your calorie intake for you and apps that let you know how many calories you burnt throughout the day, you may kindly use an app to track your daily intake over the course of 1-2 weeks to get an accurate baseline of your daily intake' and remember weight gain takes time, focus on consistent daily habits rather than day to day scale fluctuations.

Now What Must You Do To Gain Weight?

On top of all of that I would highly recommend you to not stress, stress is the main causes of defects that come out of your body in this life, when you eat something don't jump on the scale or don't jump on the scale before and after you eat after every meal, life your days as if you that's what you've been doing over the past 10 years, once your consistent and keep up the effort I guarantee that you will start to notice your gains and if you are working out you will start to see your muscles build up, however if you are not working out, you will notice your face get more rounded and your belly pop-out.

I appreciate you for reading this far and I would really love it if you can like, comment, follow and share this article with all of your friends that are trying to gain weight and once you do that kindly tip yourself %80.