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How to Stop Being Skinny And Gain Weight Healthily

Written by Guest Author
Cassie Therrien-Abell is a Professional Wellness Coach and Owner of FitHappens Personal Training LLC.

Fact Checked. Our dedicated editorial team tirelessly evaluates every article we publish to ensure the information is factual, up-to-date and free of bias.

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Being skinny sucks. Everyone in the world is talking about losing weight while I’m trying to gain it. The grocery stores are against me. Everything is low fat, low sugar, and filled with processed chemical garbage.

You have to remember that heart disease and cholesterol still affect you when you have a skinny body. Healthy weight gain can be achieved, but only with a balanced eating regimen, an appropriate exercise pattern, and a healthy lifestyle.

Here’s how to say goodbye to a skinny body and gain weight fast.

How to Stop Being Skinny And Gain Weight Healthily

1. Watch What You Eat

There are a couple of important eating patterns to stick to when gaining weight. It’s important to remember to eat often and eat healthy.

Simple replacements help you up your caloric intake without eating too much sodium, added sugar, and nasty chemicals. Drink fresh juice and/or milk with meals instead of water. If you decide to drink a protein shake with a meal, drink water as well. Be sure to eat a large breakfast and dinner, with a sensible lunch.


Incorporating multivitamins and freshly juiced fruits and vegetables into your morning routine can benefit your health in the long run.

Freshly juiced produce contains a concentrated source of vitamins, minerals, and antioxidants, which can help with overall health and wellbeing.[1] Juicing can also be a practical way to increase your intake of fruits and vegetables, which are crucial for preserving a healthy weight and lowering the risk of chronic illnesses like cancer and heart disease.


Of course, eating fresh fruits and vegetables are even better when it comes to consuming vitamins and fiber.[2]


Protein is an essential nutrient that is required to support muscle growth and repair when it comes to muscle building.[3]

Consuming protein-rich foods such as meats, poultry, fish, eggs, and legumes before bedtime can help to promote muscle synthesis. This is because the nutrients from your dinner are used by your body to repair and build muscle tissue during the night.[4]

Stock up on low-cost proteins like eggs, turkey, chicken, cheese, and milk. If you’re a vegetarian, pescatarian, or vegan, you can get protein from edamame and tofu, both of which are inexpensive and store well in the refrigerator and freezer.

Protein is best consumed before and after exercise because your body uses it the most efficiently. Before bed is the second best time because any additional recovery that our bodies require occurs at night, implying that evening protein is also fairly likely to be used efficiently.


Snacks like granola and nuts can be a quick and healthy way to maintain your energy levels throughout the day. Granola is often high in fiber and can help you feel full,[5] whereas nuts are high in healthy fats and protein, which can help you maintain your energy levels throughout the day.[6] Just make sure to choose varieties with few added sugars and salt.


Boost Your Appetite

If you have difficulty eating due to a lack of appetite, hot sauce and caramel sauce make anything taste delicious.

However, if you believe your difficulty eating isn’t due to a lack of appetite, it could be the result of an eating disorder. If you believe you have a deeper issue with food or are experiencing intrusive negative thoughts about food, consult a doctor or therapist.

2. No Pain, No Gain

Now that you have a proper diet, you need to tell your body where to apply the food intake.

You don’t have to join a gym, but get some 2-10 lb wrist weights and 10-20 lb dumbbells. These are cheap and can be used for a variety of arm strengthening exercises. Do push ups, even if you can only do 10-20, doing that 5 times a day adds up. You can also try these bodyweight workouts for beginners.

Buy a yoga mat and get into yoga or at least stretching. Building mass is easy. Building strong, flexible mass is an entirely different beast. You don’t want to lose mobility as you gain mass. It’ll just make you sluggish.

Make sure you do dynamic stretches before strength training, target different muscle groups every other day, and follow your lifting routine with yoga or a walk/jog. This will keep you gaining weight without sacrificing your health, speed, and energy. Static stretching before a strength session can increase your risk of injury in most cases.

3. Maintain the Gain

Maintenance is the most important part of gaining weight. These habits you utilize to gain weight must be maintained. If you start psyching yourself out and slipping from the routine, you can easily lose what you gained.


But keep in mind that to stay on track in the long run, besides setting goals, you must listen to your body, and be flexible with yourself. Telling yourself that you can’t miss days or take a week off is how people become overwhelmed when life happens and give up.

Variety makes life easier. Switch up your food flavors and exercise routines as necessary to keep from sitting idle. As previously stated, life happens, and you may miss an exercise session from time to time. While it is critical to make up for missed sessions, you should also check in with yourself to see if your brain and body have been overworked and require a low movement day.

Most importantly, visit your doctor on a regular basis to proactively diagnose any warning signs rather than discovering them after it’s too late.


Gaining weight in a healthy way is a slow process that requires patience, persistence, and a well-balanced approach to diet and exercise. You can stimulate muscle growth, improve your overall health, and achieve your weight gain goals in a sustainable manner by incorporating nutrient-dense foods and regular exercise into your routine.

Before making any significant changes to your diet or exercise routine, always consult with a healthcare professional or registered dietitian,

and always prioritize your mental and physical health over any aesthetic goals.

With time and dedication, you can transform your body and feel confident and strong in your own skin.

Featured photo credit: Diana Polekhina via unsplash.com


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