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How to Gain Weight at Home & Diet Plan

Published : Feb 03, 2022 2 mins read Updated On : Oct 30, 2023

A very simple yet significant concept for weight gain or weight loss is understanding your body's calorie intake and calorie requirement. In other words, for someone who wants to gain weight, it is very important that they stay on a calorie surplus i.e. their calorie intake is higher than the calorie requirement of their body.

How to Gain Weight at Home & Diet Plan

For ensuring a higher calorie intake, it is very important to maintain a diet plan. A diet plan that would consist of good fats, protein, starch, and fiber. Some foods that should most certainly be added to your plan are:


Bananas are rich sources of carbohydrates and calories that can provide a very nutritious start to your day. 2-3 bananas daily are recommended to add to your diet.


Rice is not just high in carbohydrates, but also the easiest food to integrate with your daily life. Unpolished, hand-pounded rice is usually recommended over white rice for a balanced diet.

Eggs –

Eggs are widely known as the best source of protein. With the perfect combination of fat and protein, along with other important nutrients, eggs become an important and healthy component in any balanced diet.

Potatoes –

Potatoes are a great source of starch and carbohydrates that can increase and enrich your adipose tissue. Sweet potatoes are recommended to those seeking a higher calorie intake.

It is often difficult to maintain a strong protein intake throughout the day, especially for vegetarians who are unable to rely on eggs for their protein. Using protein supplements like whey protein can help ensure your daily protein requirement is met, it also helps in muscle growth, and muscle recovery after a workout.

While maintaining a diet is important for weight gain, it is also very important to focus on weight gain exercise, and maintaining overall fitness since we would like this gained weight to be healthy.

Home Exercise for Weight Gain

The exercises to focus on first and foremost would be stretching and basic warm-up routines so that you may condition your body for the upcoming workouts. Some exercises to gain weight at home to build muscle mass are:


Push-Ups are the most significant upper body exercise with countless variations such as diamond push-ups, elevated push-ups, etc. that hit a variety of different muscle groups.


Squats are an important lower body exercise that primarily affects your gluteus maximus, hip flexors, and quadriceps. Your abdominal muscles, calves, hamstrings, and lower back also receive good exercise. Much like push-ups, squats have several variations that help in focusing on different muscle groups.

Core Exercises:

Core exercises like leg raise, dragon flags, crunches, etc. can strengthen your core and avoid fat accumulation around your stomach as you gain weight.

The exercises to focus on are mainly muscle-intensive exercises rather than cardio-intensive to ensure muscle growth and strengthening.

Shree Rathi
Shree Rathi
Fitness & Health

Shree is a happy soul who believes that staying happy is the best way of staying healthy and fit. However, he loves to stay fit too through hard training in the gym and following a stringent diet. ... Read More

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