How to Gain Weight the Healthy Way with Effective Planning

Do you know how to gain weight the healthy way most effectively? It all starts with the right planning. Follow the steps below and you’ll be well on your way to healthy weight gain.

Believe That You Can

This is the first thing you have to do. Even if your target weight seems very far from your current weight, you have to believe it’s possible to attain it.

Want some inspiration? Watch The Biggest Loser. At the start of each season, you might think the contestants will never be able to lose weight, what with their bad habits, lack of energy, and love for unhealthy food. But in the end, they’re able to succeed in losing weight because they believe it can be done.

It’s the same with gaining weight. Believe, and you will succeed.

Visualize the Results

In your mind, paint a detailed and specific picture of yourself once you’ve succeeded. Do you see yourself having stronger muscles? Having a healthy glow? Wearing sexier clothes? Being more attractive? Loving your image in the mirror? Having more energy?

Whether it’s your primary desire or an incidental benefit, imagining a positive result will make you feel great and motivate you to keep working toward your goals.

Set SMART Goals

Create a specific plan on how to gain weight the healthy way. Develop SMART goals, write them down, and display them in a prominent place that you’ll see every day.

SMART goals mean specific, measurable, attainable, relevant, and time-bound.

  • Specific. Set clear and unambiguous goals that tell you exactly what you expect from yourself. What do you want to accomplish? Why and what for? What are your requirements and constraints?
  • Measurable. Establish concrete criteria so you can measure your progress, stay on track, and experience the joy of achievement that helps your continued effort to reach your goals. How many pounds do you want to gain each week? How many servings of protein do you want to have daily?
  • Attainable. Your goals should be realistic. The best goals require you to stretch a bit to achieve them, but they shouldn’t be extreme. If you set your goals too high, you might give up halfway through.
  • Relevant. Make sure your goals represent actual progress. You must be willing and able to work toward it. Will this specific goal really lead to what you want?
  • Time-Bound. Your goals should have a target date. Don’t think in terms of “someday” or “eventually,” but rather “by August 15th” or “by the end of this year.” Make sure your deadline is realistic, but try not to place it too far in the future either, since you may be tempted to put it off.

Track Your Progress

Weigh yourself regularly, maintain your food diary, record the exercises you’ve done, and otherwise make sure that you know where you are and how close you are to your goals.

When you hit significant milestones in your goals, it’s a good idea to reward yourself so you can be motivated. For example, hitting the halfway mark to your total weight gain goal is a cause for celebration. It can be a cup of your favorite ice cream, a new dress, or a nice date with your significant other. Treat yourself—you’ve earned it.

Make Yourself Accountable

If you’re still having difficulty following your plans, share your goals with a close friend or family member. She doesn’t necessarily have to be trying to gain weight. The point is that you’re holding yourself accountable to someone, which can help you stay on track.

If you plan to do strength training three times a week, for example, ask your friend to give you a call in the evening to make sure you did it.

To make this even more fun, involve your friend in a challenge. For example, you could challenge yourself to gain 1 pound by the end of each week. If you don’t accomplish it, you’ll have to treat her to a movie; if you do, she’ll have to treat you.

Keep Moving Forward

During the first few weeks you try to gain weight, you might not see immediate results. Don’t let this discourage you. Like all worthwhile things in life, gaining weight takes time. Be committed to your goals, and you’ll gradually see positive results. Good luck, and keep moving forward.

Image Credits: Woman Doing Yoga by Ambro; Group of Friends by photostock; Woman Watching Road by graur razvan ionut.

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