Being underweight can be unhealthy, unflattering and most of all it can be hard to reverse. But unfortunately, not many people who are underweight know why. I personally couldn’t tell you exactly how many times I have sat in the mirror after a hearty meal of Maccas or KFC, wondering why I couldn’t gain weight. Most underweight people don’t realize it can be due to a fast metabolism that they’re not gaining weight. I was one of those underweight people; you don’t need to be. So lets get right to it and explain the 4 things that matter most when you want to gain weight!

1. Eat More Calories Than Your Body Burns

When you’re trying to gain weight, one of the most crucial steps is eating more calories than your body is burning, as more calories in than out is definitely needed, or else you’ll see no gains. If you’re unsure of just how many calories you need, try using this Calorie Calculator (link) to determine just how many you need (keeping in mind that it is only an estimate , it will not be completely accurate).

If you’re wanting to gain weight fast.. You should opt for consuming 700-1000 calories above that suggested by the calculator. If you’re wanting to gain weight at a regular pace, it’s smart to consume around 300-500 calories more than that suggested by the calculator.

Keep in mind also that you do not need to “count calories” every week for the rest of your life, doing it for the first few weeks would be beneficial but its unnecessary unless you are unable to stick to your diet.

2. Eat Lots of Food High in Protein

Protein is one of our absolute top muscle builders and weight gainers, as muscle is made of protein, and without it most of those extra calories may end up as body fat rather than converting to muscle. Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories which then convert to muscle.

Unfortunately, like all things in life, protein has a downside. It is quite the belly-filler.. Meaning that having a lot of protein in your diet can indirectly cause you to not eat as many meals as you should, and can decrease your hunger and appetite a lot. This can make it VERY hard to get in the necessary amount of calories..

If you’re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram) – If you have a very high calorie intake, you may require up to 5 g of protein per kg.

meats, fish, eggs, many dairy products, legumes & nuts are all very high in protein.

Protein supplements like Whey [aff link] can also be useful if you struggle to get enough protein in your diet.

3. Eat a Lot of Energy-Dense Foods

With this step, it is very important to eat whole, single ingredient foods as often as possible. The problem with these foods is that they often tend to be more filling than processed junk foods, . Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

Often, one of the biggest issues when it comes to dieting is that people are mostly unaware of what each type of food does to the body.. So we’ve composed a list of energy-dense foods that are perfect for gaining weight:

Nuts: Almonds walnuts, macadamia nuts, peanuts , etc.

Dried fruit: Raisins, dates, prunes and others.

High-fat dairy: Whole milk, full-fat yoghurt cheese, cream.

Fats and Oils: Olive Oil and Avocado Oil.

Grains: Whole grains like oats and brown rice,

Meat: Chicken, beef, pork, lamb, etc. Opting for the fatty cuts of meat is beneficial

Tubers: Potatoes, Sweet Potatoes and Yams.

A few extras: Dark Chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Many of these foods are very filling, if you find yourself too full to eat more, force some more food in. This will allow your stomach to slowly stretch, to allow room for more food. This results in a weight gain. Bananas, Wheat Biscuits and Sandwiches can be helpful when it comes to force feeding as they don’t require as much chewing as whole foods.

4. Exercise regularly.

Muscle weighs more than fat, meaning it is the healthiest way to gain weight. If you are exercising daily, you are not only gaining muscle weight, but you are burning calories and using up energy, which will increase your appetite daily.

It is important to monitor how much exercise you’re doing though, as you can counteract all your other gaining efforts by simply doing too much exercise and burning more calories than you’re consuming.

In the long run, if you are truly serious about gaining weight you must follow at least half of these steps or else you may get stuck constantly fluctuating between the weight you are and the weight you want to be. It can be super helpful to set yourself a structured meal plan and diet, along with setting yourself small, (bi)monthly goals to achieve in order to keep you motivated and fixated on gaining weight.

So if you want to gain weight…

The conclusion is; keep diligent, don’t make excuses, keep going and don’t look back. Remember the saying the first steps are usually the hardest so don’t be discouraged if you see little progress during the begin beginning of your training and dieting. I struggled with this too until I got to a weight I was comfortable with! Hope it all goes well for you guys, remember to drop some questions or comments below, will always answer on free time!


5. Morph 3 by APS,
With the benefits of Morph 3 weightloss shake by APS you can almost certainly lose weight with one of these Weight loss shakes!  Using one of these Weight Loss shakes will literally morph you into a thin person and for only $60 you could have that slim figure that you have constantly been searching for.
It’s a good thing that when you looked for what you want, and you found us.. Because what you want, i think that you have now found!

Morph 3™Pre-Workout with one of these weight loss shakes Will Help bodybuilders with the following;

Key Factors:

  • Raise Energy
  • help with Performance
  • Develop Alertness
  • Increase Power & Speed
  • Instigate Growth in Muscles and Recovery
  • Bronchodilator – Increased Oxygen for Burning Fat and better Exercize Performance
  • Vasodilation – For increased blood flow and will also help with recovery

4. Xenevar by Victory Labs
You thought morph 3 by APS was good? Wait till you get a taste of one of the Xenevar weight loss shakes by Victory Labs. It’s almost as if this weight loss shake was created in a lab for people that want to loose weight, however with a name like Victory Labs, it’s made quite clear that they want you to become victorious in terms of loosing weight.

Get up and go on out there, buy some Xenevar and claim your victory!

Key Factors:

  • Mega Fat Transportation
  • Mood Booster
  • Energy Booster
  • Gluten, Lactose, Dairy & Soy Free
  • AMPiberry – for amazing energy levels
  • OxyGold – Enhanced Nutrients
  • High Energy release – to be victorious?.

3. Raw Protein Isolate

Raw protein isolate weight loss shake is the next best thing! this shake is one of the best products on this whole list for losing weight
Raw Protein Isolate truly is a wonderful product that will have you not only losing weight but losing weight fast!
it can take a lot of time to lose weight so why not speed things up with a rapid fat burner like Raw Protein Isolate, changes will not be isolated to your self with this product, because everyone will see your changes along the way!

that’s why it is not a good idea to isolate your self from this product, why wait for change? make the change! with Raw Protein Isolate

Key Factors:

  • Amino Acids
  • Alkalizing & Vegan
  • Free from Wheat, Dairy, Eggs, Soy, GMOs, Nuts &
  • Low Allergen
  • Low in carbs, high in protein
  • Nothing artificial, no added preservatives
  • high in all kinds of enzymes
  • Safe & healthy during pregnancy

2.  Skinny Protein by green tea

Skinny protein by green tea, is amazing just superb will just get straight to the key factor’s with this one, using fasting and meal replacement methods for a nice, quick and easy way to shred some kilo’s

Key Factors:

  • Complete in various amino acid’s
  • Free from Wheat, Dairy, Eggs, Soy, GMOs, Nuts & Low Allergen
  • Low in Carbs
  • High in Nutrients
  • High in Protein
  • Great Taste

so come get your hands on skinny and get skinny! you can be skinny! it’s not hard! in fact it’s easy with skinny protein by green tea! it’s not difficult to loose weight – at least not with this weight loss shake.
Next time you’re thirsty don’t drink a soft drink and put on weight.. drink some skinny protein by green tea and loose weight


6 edge ultra premium protein by BSN; The one we have all been waiting for! Better than the rest, the best of the best therefor, get ready, get set, cause here we go! Syntha- 6 edge ultra premium by BSN..

I’ve decided not to say much more on this product because how effective it is.. I don’t want to go spoiling it for you, that would be like spoiling the effectiveness of a really good movie, just try it for your self and leave a review !

why not try it? why not try it now?

When you’re on the path to gaining weight, it can be very tricky.. For whatever reason you’ve fallen underweight, it’ll make it much harder to then gain weight again afterwards. There are a whole plethora of things to consider when trying to gain weight, and it can be hard to remember them all (I know this from experience) so I have decided to make up a list of the 10 most important (IMO) aspects of gaining weight.

The Ten Commandments of Gaining Weight

  1. Make sure to drink water after your meal.
    Water fills you up quickly and can makes it hard for your stomach to digest food properly. Therefore drinking water before eating will make it difficult to put on weight.
  2. Eat more, but eat smaller meals.
    Any time you get a chance, it can be helpful to have an additional meal or snack. E.g. toast, cereal, fruit or chips. Remember the rule; eat every 2 hours!
  3. Drink full-cream milk wherever possible.
    Full-Cream milk is packed with protein and calories, so drinking it whenever you are able to is a great plus when trying to gain weight
  4. Add in the occasional protein-shake.
    Protein shakes are exactly what the name suggests, milkshakes packed with protein.. There are many different types you can get, filled with all kinds of nutrients etc.. check out [aff link] to see which protein powder would best suit you.
  5. When eating meals, use bigger plates.
    It’s no lie that you can’t fit as much food on a bread and butter plate, as you can on a large serving platter, this is why we suggest using bigger plates when having meals, as the more food there is in front of you, the more food you’re likely to eat, and in turn.. the more weight you’re likely to gain.
  6. Don’t be afraid to eat junk food.
    This is a simple way to add in more calories to your diet, especially when you’re in a rush and don’t have the time to prepare a big meal. Also remember, thinner people can have more leeway with junk food as they have a faster metabolism.
  7. Supplement Creatine into your diet.
    The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight. Whats so special about Creatine? Well. One huge benefit of creatine is that it allows for your body to store water weight. This is allows you to gain those extra kilos of non muscle. We are 72% water as humans remember that.
  8. Eat before and after you sleep.
    Sleeping for 8-10 consecutive hours is exactly like fasting, therefor in order to gain weight and muscles, you must break it up (hence the name breakfast), by eating right before sleeping and eating just after you wake up in the morning.
  9. Eat your protein first and vegetables last.
    If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last. This method will make it a little bit easier for you to stomach your food.
  10. If you’re a smoker, cut down or quit.
    Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain. Cutting down will help also if you are actively dieting and exercising to gain weight.

Conclusion –

While it can be very hard to gain weight. It’s easy to remember the tricks to gaining weight with this list ! Utilize it to take your journey of gaining weight to the next level.

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Many people will judge others because they’re a bigger weight; calling them fat, gross, etc. And thankfully, since the judgement started, there has been people campaigning against this kind of behaviour by preaching things such as “love your body” or “big is beautiful”.. Some people may even go so far as to slander people who are thinner, in an attempt to make overweight people feel more accepted. While this support is wonderful and very necessary, people don’t seem to understand that they are promoting a very unhealthy body, just like the media with underweight bodies. There are many dangers of being overweight; here are some of the most common, yet most dangerous of the lot.

Type-2 Diabetes

There is belief that obesity triggers changes to the body’s metabolism functions. These changes then cause fat molecules to be released into the blood by the fat tissue, which affects insulin responsive cells and leads to reduced insulin sensitivity. Meaning an individual would then need to carefully watch their food intake in order to keep all levels at their average.

Heart Disease

One of the most common dangers of being overweight.. Heart disease is caused by many things; including high blood pressure; Cholesterol reductions, particularly reductions in HDL cholesterol; and diabetes. Insulin resistance and accompanying insulin excession are typically associated with <i>both</i> Heart Disease and Obesity. Although most of the factors relating obesity to coronary artery disease increase as BMI increases, they also relate to body fat distribution. Long-term studies, however, indicate that obesity not only relates to but independently predicts coronary atherosclerosis (a build-up of plaque inside the artery walls).

Gall Bladder Disease

Obesity can cause Gall Bladder Disease very easily, particularly in women, as the excess fat in the body increases the amount of cholesterol in bile(fluid which aids digestion and is secreted by the liver and stored in the gall bladder) – which in turn leads to stones forming in the gall bladder. Gall Stones – as they are typically called, cause immense pain, and may sometimes need surgery to remove the stones.


Being overweight may not necessarily cause cancer, however the risk of an individual getting cancer is greatly increased if that individual is overweight. This is due to the fact that excess fat in the body can cause cells to mutate, and in some cases, form tumours. Some of the types of cancers caused by overweightness/obesity include cancers of the breast, bowel, kidney, liver, gallbladder, ovaries and many more.

Therefore while it is a good thing to love your own body and be comfortable in your own skin, it is not good to have an unhealthy body. Especially not when there are so many dangers associated with being overweight. 

In the 2014-2015 Australian Health Survey, it was revealed that only a tiny 1.6% of Australians were underweight. Due to this fact, it is very easy to understand why we aren’t informed of the dangers of being underweight.

This is a scary fact, knowing that media has created unrealistic body ideals for young girls – one of the most common is the desire to be skinny. With the average model being size 2-6, and an average height of 5″7-5″9, they are directly promoting anorexia.. However they never warn you of the horrible dangers of being underweight.

For Women, the dangers of being underweight include –

  1. Anaemia:

    This condition causes a deficiency of red blood cells, meaning the ability of the blood to carry oxygen to body cells will decrease. This can eventually lead to a variety of symptoms including; fatigue, dizziness, fainting, pale complexion, reduced concentration and lethargy.

  2. Amenorrhea: 

    This condition is common in women. This usually causes menstrual cycles to cease. I know what you’re thinking ladies.. “what could be so bad about no longer getting my period?!”.. but while no period is an advantage to us females, it’s a huge disadvantage to our body. Amenorrhea is bought on by the body sometimes, particularly in underweight women. The female body can sense that there is not enough nutrition in it’s system to conceive a baby so menstruation stops. After all, the only reason we have a period is due to an unfertilized egg. It’s fairly common for menstrual cycle to resume after 3 months, however in some more extreme cases it may not re-commence for another 6 – 12 months, or sometimes never again – which takes us to the next danger..

  3. Infertility:

    Much like Amenorrhea, if there is little nutritional value in the body the reproductive system begins to slowly self-destruct. If not taken care of, the ovaries will not produce eggs. The uterus walls will not produce lining nor catch any eggs that are released. In some extreme cases the vagina wont even self-lubricate for sex anymore. All of these factors combined means there is little to slim chance of falling pregnant without putting your undivided attention on getting your health back up to scratch.

  4. Stigma:

    There is a lot of stigma associated with being underweight. While it’s definitely not all factual, people often have a lot to say about other’s weight. That can be okay in small doses, but constantly hearing things like “ohh you need to eat a cheeseburger”. “Look at your hips poking out.” and other things of the sort can definitely get you feeling down.

While you may think being skinny is a good thing, think again! The best body is not a skinny body, the best body is a healthy body, there are TOO many dangers of being underweight to try to lose weight for “beauty”. If you’re feeling underweight, check your BMI. However, please keep in mind that being skinny isn’t such a bad thing all the time, so check your BMI at a doctor or online here. A healthy BMI is dependant on many factors, such as age and height.