How Long Does It Take to Gain Weight?

The rate at which you gain weight is affected by the following factors:

• Calorie intake (how many calories you consume in excess of the amount needed to maintain your current weight)
• Genetic factors (genetic factors that contribute to your size, build, and metabolism)
• Daily activity level
• Eating habits
• Age (your metabolism tends to slow down as you get older)
• Hormone levels

Set goals: Determine your weight gain goals, such as whether you want to gain muscle or fat. 

Calculate maintenance calories: Calculate your maintenance calories or the number of calories you require daily to maintain your current weight.

Start gradually: Gradually increase your calorie intake by about 300-500 calories per day (in the first week, you may experience a sudden weight gain of 4-5 pounds caused by the storage of water and glycogen)

Track your progress: Track your weight consistently and aim for a goal of  0.25%-0.5% of body weight gain per week.

Adjust as needed: Slowly adjust your calorie intake as you start to reach your goal weight.

Be patient: Keep in mind that weight gain is not linear, which means you may not keep gaining weight at the same rate throughout.

Eating smaller, frequent meals: If you are underweight or have a small appetite, try to eat 5-6 smaller meals throughout the day instead of 2-3 larger meals.

Choose nutrient-dense foods: Healthy weight gain means you should be focusing on eating healthy, nutritious foods, such as whole grains, fruits, vegetables, lean protein, nuts, and seeds.

Focus on energy-dense foods: When you are trying to gain weight, opt for foods that are high in calories such as nut butters, plant oils, whole eggs, avocados, and full-fat dairy products

Drink smoothies and shakes: If you find it challenging to add to your calorie intake without feeling too full, try drinking your calories by making nutrient-dense smoothies and shakes.

Have an occasional treat: Even if you are trying to gain weight, be careful not to consume large amounts of sugar and saturated fats. Stick to nutritious and calorie-dense snacks, such as yogurt, granola bars, and bran muffins.