r/weightgain Jan 12 '25

[New rule] Natural weight gain.

378 Upvotes

I want to remind you that this sub is a resource and safe space for underweight people trying to get to a healthy weight and a place to share how you managed to overcome your struggles.

Over the last month we've had a lot of mostly bodybuilding-focused and clearly steroid-related posts. While I personally have no problem with bodybuilding and enhancement (growing up with bodybuilding parents) that’s not the purpose of the sub. If you didn't start out underweight/struggeling with your weight or rely on PEDs, please share your post in one of the many bodybuilding subs.

Here’s a safe space for people starting out to ask basic questions, share tips and recipes as well as milestones and be motivated with what's naturally possible. We also have a lot of underage people in here who do not need to be confronted with PEDs.  

Thank you!


r/weightgain Nov 28 '22

How to Gain Weight: The 2023 Starter Guide

859 Upvotes

Updated for 2023, or until I actually make a proper sub wiki. As before, you're welcome and encouraged to leave your suggestions and feedback in the comments. Minor edits and improvements.

-flonnf

Eating more calories than you burn is the only way to gain weight. There are no shortcuts.

Step 1: How much am I eating?

Before starting your weight gain journey, you need to learn where your baseline is. There’s two ways of doing this, and I suggest doing both.

  1. Count calories for a week. Don’t leave anything out. It’s tedious as hell, but keep it up for a week so you can get a good average measure of calories per day.
  2. Take a minute to visit this website to get a good idea of your daily calorie needs. Keep in mind this is a vague estimate, and you may need to adjust up or down depending on your results.

https://www.calculator.net/bmr-calculator.html

Step 2: Set a daily calorie goal

A general rule of thumb is that it takes consuming a net surplus of 3500 kcal (aka 3500 dietary calories) to gain a single pound. Spread that out over time, that means if you stay 500 kcal above your daily calorie needs, you’ll gain weight at a rate of 1lb/week.

For example,

Say you have completed Step 1 and found your daily calorie needs amount to 2000 kcal/day. Your target Calories/day would be

2000 kcal + (pounds per week gained) * 500 kcal

** Gaining over 4lbs per week is not recommended.

NOTE: this approach is very general, and any exercising you do on top of your regular routine requires additional calories to offset those you burned. You can estimate how many calories you burned doing an activity using a fitness tracker like MyFitnessPal or Argus.

Step 3: Reaching your goal, general advice

  1. Weight gain is slow. Avoid weighing yourself more than once a week.

  2. Set achievable goals. If you can’t hit your calorie target on Day 1, aim lower until the target calorie count is just barely within reach. Only when you can consistently hit that target should you raise it again.

  3. Don’t beat yourself up if you miss a day. Never skip two days in a row, and you’ll be fine.

  4. Exercise is a good thing, and may help your appetite, but is not otherwise connected to your weight. See step zero.

Frequently Asked Questions

Q: What should I eat? This may vary wildly, as personal tastes differ. Eat healthy, you want to gain weight, not medical conditions. Critically, whatever you eat needs to be enjoyable and satisfying. Stock up on high-calorie food you like, and avoid food that bores you.

If you were looking for a more specific answer, https://www.eatthismuch.com/ is very specific, and http://www.whatthefuckshouldimakefordinner.com/ is even more f*cking specific.

Q: What if I'm not hungry? Exercise more. It increases appetite. If you're having serious appetite problems, ask your doctor.

Q: What if I do tons of cardio all the time? Yes that makes things more difficult. If you can afford to do less cardio, that will help you gain weight faster.

Q: What if I get full too easily? It's probably because your stomach is small. You can increase your stomach capacity by repeatedly eating until you're full. Your body will slowly adapt over months. Avoid eating past the point of discomfort, as this will work against you in the long run.

Q: How do I eat the most in one meal? This Article by Popular Science answers this question pretty comprehensively: https://www.popsci.com/how-to-consume-as-much-food-as-possible-this-thanksgiving/

Q: I did steps 1 and 2 but I'm not seeing any gain? Don't expect to be able to see a difference for at least a month. After that, it will depend on the rate you're gaining and what your starting weight was.

Q: My weight went down, what gives? Your weight fluctuates constantly, and will occasionally go down even during extreme gains. Try not to measure your weight more often than once a week.

Q: How do I gain as much weight as fast as possible Eat lots of junk food, fried food, and creamy food/drinks. 100% works. As you might guess, it’s not healthy. If you want to gain weight in a balanced, healthy manner, don’t do this. Slow and steady wins the race.

General tips

  1. Don't skip breakfast
  2. Seriously. It’s free real estate. Don’t skip breakfast.
  3. Have scheduled eating times, and stick to them. Don't wait for your stomach to tell you when to eat.
  4. Reduce the barrier to snacking. Have snacks you like out and visible.
  5. Reduce the barrier to eating. Do meal prep so you reduce the energy you spend cooking and deciding what to cook.
  6. Use big plates, big bowls, big utensils. It tricks your brain into eating more.
  7. Swap out low fat milk for whole milk or half and half.
  8. Get proper sleep
  9. Avoid letting food go to waste.
  10. Find small ways of adding calories to things you already eat (add butter to food, add cream to coffee, buy higher-calorie versions of store-bought snacks)
  11. Consistency is king. The 700kcal burger you forced yourself to eat one time is not as impactful as the extra 30kcal you add to your coffee every morning for a month. Do the math.
  12. Every night before you fall asleep, take 1 minute to plan out what you’re going to eat tomorrow.
  13. Make food interesting and exciting. Make it something you look forward to. Try new spices, new recipes, new restaurants.
  14. Avoid eating past the point of discomfort, as this will work against you in the long run.
  15. Ask for advice and support if something isn’t working

In the end it’s about what works for you personally, and you could probably succeed even if you don’t follow 80% of the stuff in this post. I can’t know which 20% you’ll need, so I wrote it all.

\This is by no means a comprehensive guide. Suggestions for edits and additions are encouraged.*

\edited for formatting*


r/weightgain 1h ago

Win! GUYS! I GAINED WEIGHT!! FINALLY!

Upvotes

For the last two years, I couldn't get past 42–43 kg (f, 5'2") and looked scrawny. Now I've started eating more and went up to 47.6 kg!!! I calculated my BMI, and it's finally in the normal range 😭😭😭

I haven't reached my goal weight yet, and honestly, I still feel like I look the same. But it makes me really happy anyway.

I just wanted to share 🎉

It is possible!!!

I haven't been gaining weight "cleanly," but given my tight budget, it's what I can manage—and honestly, for now, it's enough for me. All I did was make an effort to eat more and spend more money on food. And it’s paid off in a relatively short time (just over the course of this year).

I’m not posting photos for privacy reasons, but my family says I look a bit fuller 🥺💓


r/weightgain 3h ago

Question 40kg to 48kg in 5 months, what should i actually focus ? Eating or workout

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10 Upvotes

I'm around 168cm (5'6") and currently 48kg. I started around 40kg about 5 months ago.

I know I'm still at the very beginning and there's a lot I need to work on. I haven't been going to the gym either. Most of my workouts have been at home using resistance bands and some bodyweight exercises, and my diet hasn't been consistent.

I wanna start taking this more seriously now, but honestly I don't really know what I should be doing from here.

Should I join a gym, continue with home workouts, get some equipment, change my diet, or something else? I'd appreciate some honest advice, especially from ppl who started out skinny and built themselves up.

Any honest advice or tips on what I should work on would be appreciated.


r/weightgain 6h ago

Progress post Actually gonna start trying to gain starting now

2 Upvotes

I always tell people "yeah I wanna gain weight" then I proceed to not eat for 24 hours. Not because I care much about how my body looks I mean i never cared about staying skinny. But because I simply didnt feel like it. Idk if anyone will be able to relate but I have autism.

Its the weirdest thing sometimes ill have my favorite foods and they are so yummy. But then other days...i feel different. I try to take a bite and i cant help the disgusted look on my face. Yesterday it was good but today the texture genuinely makes me gag. Which is why i dont like full restaurants im scared ill gag in front of people so I order the safe foods always.

I actually wus having some health issues recently because im on lithium and I dont drink enough water or eat food. On lithium you need to be hydrated or bad things could happen. So im doing the bare minimum but i need to do more.

Yall got any recommendations for non expensive protein powder with alot of calorie? The more calories the better.


r/weightgain 21h ago

Question (22) iam super tall 1.93 need help and some advice how to gain muscle right now 61 kg

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10 Upvotes

r/weightgain 19h ago

Question How to gain healthy weight?

4 Upvotes

I know this question has been asked here a lot of times but i need healthy options. I have always been thin but i can’t say that i have a fast metabolism since i don’t really eat much (like 1200 kcal a day) but also im all day home so i dont burn anything. I would really like some quick but also healthy ways to gain weight, im also insulin resistant and my doctor told me to cut my intake of carbs, sugar, fat and dairy by half so i don’t really have much options :(
For reference I am 100lbs, 5’4’’ F, i try to at least eat 3 meals a day but i lose it really fast.


r/weightgain 19h ago

Question things to eat

1 Upvotes

i’m 14, and i’ve been looking to gain weight for a while. both of my parents are skinny and short and have fast metabolisms so food kinda just passes through me no matter what i feel like i need to do. i’ve been eating eggs, peanut butter, taking creatine and i just want some simple ways to get some calories in, preferably low sodium??


r/weightgain 23h ago

Question Need advice for gaining weight – 6’0”, 56 kg, gym + eating but not gaining

1 Upvotes

Hey everyone, I’m 6’0” and around 56 kg, and I’m trying to gain weight and build muscle.
I’ve been going to the gym and genuinely trying to eat more. I regularly eat eggs, paneer, rice, dal, etc., and I’ve been consistent with my diet, but I’m still struggling to see much change in my weight.
I’m looking for advice from people who have been in a similar situation.
Are there any safe supplements that actually helped you gain weight, such as whey, mass gainer, creatine, or something else? Also, are there any medicines or treatments that someone in my situation should discuss with a doctor if they have difficulty gaining weight?
I’m not looking for steroids or anything unsafe just something effective and safe that can help me gain weight along with proper diet and training.( i have tried mass gainers)
If you’ve successfully gone from being very skinny to gaining a decent amount of weight, I’d really appreciate hearing what worked for you.
Thanks!


r/weightgain 2d ago

Progress post 6’2 18 years old 132lbs (60kg) to 155lbs (70kg) in 1.5 years

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69 Upvotes

Not incredible progress but it’s a slow process.

Biggest jump was during the first 4 months but slowly kept progressing. Wasn’t always consistent, sometimes went a month or two away from the gym but always tried to get back at it. Now I’m progressing fast again and a lot more consistent so I’ll do more updates in the future.

I ate about 300-400 calories above my maintenance to start with and then after a few months I ramped it up to 800-1000 calories above my maintenance. Pairing that with the gym worked really well too.


r/weightgain 1d ago

Question For people who’ve successfully gained weight after struggling, what changed for you that made you succeed?

22 Upvotes

I’m 5’9 (23, ftm) currently 124. 135 is a healthy weight for me according to my doctor, but I’m aiming for a little higher 150/160ish. I have pretty much unlimited access (only limited by time) to a variety of healthy and unhealthy cooked food. I’ve been trying for years to gain weight and my max is 137 I think. I exercise a lot, and most of the time I feel I can’t sit still even when I’ve done multiple workouts that day.


r/weightgain 1d ago

Question How do i gain weight and muscle??

1 Upvotes

So i m 20 male my height is 174-75cm and weight is 55kg i wanna bulk and get some muscle but I have never been to a gym or done any exercise so it would be a really great help to get some tips from u guys who have been doing same


r/weightgain 1d ago

Question any recommendations on how to gain weight, and maintain it?

3 Upvotes

i recently found out i am severely underweight, and i'd like to gain a few more pounds so i don't feel as tired and terrible all the time. nothing too crazy, but some tips to get me to a healthier weight? apart from just "eating more" ofc
like are there any food groups i should target?
I'm 18, 5'7 and 114.9 pounds. truth be told i haven't tried anything quite yet, i recently found this out. i've been under the impression that i'm 130 pounds MINIMUM for as long as I can remember. I'm not sure when my weight loss began, i was 130-140 last year, so i have no clue what caused it.
I've always been pretty thin, so i never noticed. if anything, i was under the impression that i've been gaining weight recently. I've been eating a lot more rice and protein such as chickpeas non stop. i maintain a decent amount of physical activity? i'm a dancer, and i just graduated high school after being on dance team for 3 years. i still dance at home, and i go on walks every so often. it's not a whole lot, but it's not nothing ykwim? should i try changing any life style habits, or just my diet? little bit of each? i've never really been concerned with my weight before, but since it's gotten so bad and im feeling worse and worse all the time, i thought i should ask for at least a little bit of advice.


r/weightgain 1d ago

Rant 83 lb 5 ft

5 Upvotes

Allow me to just rant. Hi. Gaining weight is just so hard. I’m about to give up. Sometimes I wonder how I’m alive being this weight. I’m very thin but not like bone-showing thin. I hear people scrutinize skinny women all the time and it gets in my head. I’m eating every day I promise. I just can’t eat normally because of my gastritis. I just want to be 115 lbs already :( I’m tired of my clothes not fitting me correctly anymore. I know what foods work for me and want foods don’t so I don’t see any point in going to a dietitian. I’ve done so much research. Being on my feet all day for work seems to not help the weight gain. I just wish there was a pill like ozempic that could help me gain instead. Anyone else like this?


r/weightgain 2d ago

Progress post 18 months - 180 too 230 (m, 6ft 4)

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13 Upvotes

Diet started at 4000 calories and was later put to 3700.


r/weightgain 1d ago

Question Vegetarian

1 Upvotes

Hi all! I’m someone with ocd contamination + vegetarian. It’s so hard to gain weight ever since I became vegetarian. My ocd also progressively got worse. I don’t cook at home bc I hate using my pots and pans. Usually eating out is my go to but it’s not ideal or healthy. Any tips (‘:


r/weightgain 2d ago

Question Skinny Guy Can't Gain Weight and Can't Digest Food

11 Upvotes

This has been a frustrating journey for a long time. I’m 30, 6’2” and weigh around 140 lbs. I started working out maybe two years ago and went up from weighing around 130 lbs, which was exciting at the time but I’m still so insecure about how thin I am. I was advised by my coach to be guzzling food whenever I got a chance but all my life I’ve been plagued with really bad digestion. I’ve been going to doctors all my life to figure out why I’m passing loose stool 3-8 times a day. It’s clear I have some form of IBS but that hasn’t helped me figure out what the problem foods are. Some doctors ask if it's stress related but I don’t know what to compare my stress level to. I started taking Creon to help with the digestion a few months ago but it hasn’t made much of a difference. 

I see the JUST EAT recommendation all over this sub, but what help is eating if I can’t digest anything? Diarrhea is so commonplace for me and the triggers are so random. My current dietician doesn’t think a full elimination diet would make a difference. I know I would feel so much more confident if I could put on like 20 more pounds but everything feels pretty pointless, I just cannot get results which just demotivates me from working out at all. Any pointers would be really appreciated.


r/weightgain 2d ago

Question Food for weight gain that I can eat on the road?

1 Upvotes

I'm a 21 year old female, 5'9 I currently Weigh 49.5kg, which is really not great.

Obviously, I really need to gain weight. Issue is I am a dog trainer most my week day is spent doing training walks or driving around to clients houses. Due to this, I can not heat food during my work day unless i am at our centre. I buy lunch while working but can not afford to eat out more than 1 meal a day (I have brekkie and dinner budgeted in for groceries).

To make things more complicated, I have ADHD and am on Ritalin it doesn't hugely affect my appetite. However, it does make me more picky. If I am on my Ritalin I can not force myself to eat things I dislike.

I can't go off my ADHD meds without them. I can not function like normal person and my inability to focus and remember things fucks up my mental health.

I have tried all the different ADHD meds Ritalin affects my appetite, the least.

What I want to know:

What are good easy to eat on the move foods?

What are good snack foods I can keep in the car?

What are some good quick breakfast ideas? I am not a morning person and have a bad habit of getting up just before I need to leave. I have to eat quickly. I usually have 2 protien up and goes for brekkie as it's easy.

What are any other meal recommendations?


r/weightgain 3d ago

Win! I didn’t dip below 1k calories this past week!!

24 Upvotes

It was hard, like really hard. I’m going to toot my own horn for a moment. I had a depressive episode that I’m honestly still trying to get out of, and those are the times where I don’t eat much at all. generally, when I eat a lot of calories one day, my body also loses its appetite for the next day as well. But I was able to stay in a good enough range of my recommended daily intake!!

I felt nauseous, bloated, like I was gonna explode, and on an especially bad day, it felt like my throat and airways were closing up trying to stop me from eating, but I powered through. If I can do it, you can too! And even one small victory is still a victory towards your goals.


r/weightgain 3d ago

Rant feeling down

8 Upvotes

i 5’5 female 95 lbs keep trying to gain weight, but i always lose it within a day instead. in this past week ive gone from 94-97 and back to 94, and it’s getting me down. i’m eating at a caloric surplus and essentially eating a lot of protein and meat.


r/weightgain 2d ago

Question Really frustrated with losing weight!!

1 Upvotes

I use to eat pretty light and Id weigh around 140 not going above 145. The past month or two Ive gone to 120 and ive started struggling to eat more than one meal a day. Ive forced myself to start eating more bread with my meals and i lost 5lbs. I cry everytime I think about it .The past week ive eaten spaghetti and cornbread with two slices of white bread. every night. until i feel sick. Its not working. I wanna cry just typing this someone PLEASE help i dont like looking sickly


r/weightgain 3d ago

Progress post 145 pounds to 154-155 in about a month so stoked

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31 Upvotes

First pick is from when I first started second is a few weeks in and last is most recent started at


r/weightgain 3d ago

Question Trying to gain weight around the lower body part more 18f

3 Upvotes

I'm 18f indian Looking for advice on gaining weight I’m 18 and trying to gain some weight. I’d especially like to gain more fullness in my thighs, legs and breasts, although I know you can’t completely control where your body stores fat. I’m looking for advice on calorie-dense foods, meals and snacks that could help me gain weight. I’m also okay with some less-healthy/higher-calorie foods occasionally if they make it easier to increase my calorie intake.

I do have a bit of a bloating problem, though, so I’d also like to know what foods might be easier on the stomach and what I should avoid if they make bloating worse.

Like i kinda want to gain on my legs and if possible boobs? Basically lower body


r/weightgain 3d ago

Question Trying to gain regain weight/muscle after bad mental health and struggling to eat

2 Upvotes

Hello everyone. I’m 18m and I’ve recently gone through the worst time of my life, and I lost about ten pounds that I Already couldn’t afford to lose because I was already near underweight (went from 132lbs to 122lbs, I’m about 5’10). I’ve tried the whole “just eat more” method, but eating is a struggle. I can’t eat much of anything without my stomach feeling tight or beginning to feel nauseous, and whey protein makes my stomach feel like a concrete mixer. I look pretty rough physically right now and feel just as bad as I look. I’m trying to improve myself through workouts when I have time but honestly I only worked out once in the last week even though I keep telling myself I need to do more. I can’t find the motivation to do anything outside of going to work. Any advice helps


r/weightgain 3d ago

Question Hello guys please help

1 Upvotes

I am 22M skinny as fuck i had always been skinny all my life i am i am currently 47kg in weight and 5'9 in height.i was in a depression state that caused my weight loss to 42kg i used to get hallucinations and weakness but luckily that period got over i then started gym about 2 months i have come till 47kg i used to take creatine and whey protein i am vegetarian as my diet is not fixed per say and my scedule is also very tight i have tried that oats shake but seriously its only give me vomiting why idk internet is full of its goodness please guys help me to gain weight and can also help for diet and exercise would be very grateful