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How to Gain Weight in 1 Month: Here's the Right Way

How to Gain Weight in 1 Month: Here's the Right Way

Most people might think that the secret of how to gain weight in 1 month is simply to not exercise and eat a lot of food. While this may work, it is not necessarily the healthiest and the safest way to go about it.

Just like with losing weight, there is also a proper way for people to gain weight. The secret to figuring out how to gain weight in a week or how to gain weight in 1 month lies with taking things slow. Gaining too much weight in a short span of time can cause long-term health problems, and can put a person’s health at risk.

But how can an underweight person safely gain weight? What steps do they need to take to make sure that they do it the right way?

How to Gain Weight in 1 Month

Here are some important things to remember when it comes to gaining weight:

Talk to your doctor first

Before changing anything in your diet, it would be a good idea to consult your doctor first to find out what could be causing you to be underweight.

It is possible that there is nothing wrong with your diet or your lifestyle, and that an underlying condition may be to blame.

Here are some possible health conditions that can cause you to become underweight:

  • Hyperthyroidism or an overactive thyroid gland
  • Type 1 or type 2 diabetes
  • Celiac disease, which is a condition that affects how you absorb nutrients from food
  • Eating disorders
  • Body dysmorphic disorder

Checking in with your doctor first can help you rule out any underlying conditions. It would also help to discuss your concerns with your doctor so that they can refer you to a registered nutritionist-dietitian, or give you some good advice on how to gain weight.

Quality, not quantity

Gaining weight is not just about eating a lot of food. It is also about eating the right kind of food so that you do not gain too much weight or become unhealthy.

You might think that just because you are trying to gain weight that you might be able to just eat junk foods or fatty foods. However, gaining weight this way is not only unhealthy but can also be dangerous as you can develop:

  • Cardiovascular problems
  • High cholesterol
  • High blood pressure
  • Diabetes

how to gain weight in 1 month

Healthy food

Prioritize healthy foods such as fruits and vegetables, and eat foods that are rich in protein such as fish. Proteins are particularly important since this helps build muscle mass.

Carbs. Carbohydrates are also great for those looking to gain more weight. Try to avoid low-carb diets as these might not be as effective when it comes to gaining weight.

Healthy oils. Olive oil and canola oil are also a good idea when it comes to gaining weight. Eating nuts, avocados, and types of nut butter can also help you gain weight.

Milk. Another good addition to your diet is milk. Milk contains fats, calcium, vitamin D, and protein which your body needs, and can help with weight gain. In fact, health experts usually recommend drinking milk for people who want to gain more weight.

If you are not a fan of milk, you can opt for dairy products such as yogurt, butter, or cheese.

You can eat sweets or junk foods every so often, but be sure to only eat these foods in moderation. The key here is to start a healthy diet that can help you maintain your ideal weight and stay healthy.

How to Gain Weight Safely: What You Should Know

Exercise is important

Contrary to what most people might think, gaining weight is more than just gaining fat. Another key to gaining weight is to build muscle.

Muscle is denser than fat, so by focusing on gaining muscle, you can stay slim and fit, but you can maintain a healthy weight.

It would be a good idea to engage in at least 30 minutes of exercise each day, or 150 minutes of exercise weekly.

Don’t rush things

One good tip on how to gain weight in a week, or even how to gain weight in 1 month is to keep your weight gain steady. You do not want to suddenly gain a lot of weight in such a short span of time because your body might not be able to immediately adjust to your sudden weight gain.

Remember to track your weight, and do not try and rush things. The goal of weight gain is to become fit and healthier. It is not just about the number that you see on the scale.

It should be a lifestyle change

Lastly, it should be a change in your lifestyle and not just a one-time thing.

This means that whatever you are doing to gain weight should be sustainable, and not just about how to gain weight in a week, or how to gain weight in 1 month.

Key Takeaways

Your long-term goal should be to reach your target weight and BMI, and to maintain it. This means having a healthy diet, engaging in exercise, and generally following the tips above. If you do not adopt this as a lifestyle change, it would be difficult for you to maintain your weight.

Try to focus on having a healthier lifestyle and make this your number 1 goal. This will help you focus your energy on staying healthy instead of just trying to reach a target weight.

Learn Other Healthy Eating Tips here.

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Sources

Heart-Healthy Eating if You Are Underweight, https://www.lipid.org/sites/default/files/heart-healthy_eating_if_you_are_underweight_final.pdf, Accessed July 23 2020

Underweight? See how to add pounds healthfully – Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429, Accessed July 23 2020

How can I gain weight safely? – NHS, https://www.nhs.uk/common-health-questions/food-and-diet/how-can-i-gain-weight-safely/, Accessed July 23 2020

Weight and muscle gain – Better Health Channel, https://www.betterhealth.vic.gov.au/health/healthyliving/weight-and-muscle-gain, Accessed July 23 2020

Healthy Weight | The Nutrition Source | Harvard T.H. Chan School of Public Health, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/, Accessed July 23 2020

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Written by Jan Alwyn Batara Updated May 17
Fact Checked by Chris Icamen
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