Weight gain: how to add healthy pounds without guesswork

Struggling to put on weight can be just as frustrating as trying to lose it. Whether you want more muscle, recovered strength after illness, or steady, healthy gains, the basics are the same: eat more energy, focus on protein, train your muscles, and check for medical causes.

Practical, everyday steps that work

Start with calories: add 300–500 extra calories a day to gain about 0.5–1 lb per week. Don’t think only junk food — choose calorie-dense, nutritious options: whole milk, nut butters, avocados, dried fruit, cheese, oats, and olive oil. Small, frequent meals and snacks make it easier to eat more without feeling stuffed.

Protein builds muscle. Aim for about 0.7–1 gram of protein per pound of body weight daily (for example, 140–200 g for a 200 lb person). That sounds like a lot, but you can reach it with eggs, chicken, fish, dairy, legumes, and a scoop of whey or plant protein in a smoothie. Try 20–30 g of protein at each meal.

Strength training matters. Lift weights 3 times a week focusing on big moves — squats, deadlifts, presses, rows. Progressive overload (slowly increasing weight or reps) makes your body put calories into muscle, not just fat. Rest and sleep are part of the plan — muscles grow when you recover.

What to watch for: causes and meds

Not all weight gain is about food. Hormone issues like hypothyroidism, low testosterone, and some insulin-related problems can make gaining lean mass harder or cause unwanted fat gain. Certain medicines also affect weight. For example, some antipsychotics (like olanzapine), corticosteroids, and a few antidepressants are known to increase appetite or change metabolism. If you suspect a medication is involved, talk to your prescriber before making changes.

Supplements can help but aren’t magic. Protein powders and commercial weight-gainer shakes give extra calories and protein fast. Some people use creatine to build muscle strength. Be cautious with unregulated supplements and check with a clinician if you have health issues.

When to see a doctor: sudden unexplained weight gain, swelling in the legs, shortness of breath, or rapid changes after starting a drug all deserve prompt medical review. Also see a clinician if you’ve tried diet and training for several months without progress — blood tests can check thyroid, hormones, and basic nutrition markers.

Small, steady changes beat extreme hacks. Add nutrient-dense calories, lift consistently, prioritize protein and sleep, and check for medical roadblocks. Want meal ideas or a simple weekly plan to get started? Tell me your usual day and I’ll sketch something practical for you.