Underweight people are usually recommended by doctors to gain weight.  Less weight can be a cause of a wide range of health problems. Centers for Disease Control and Prevention reported that 1.9%-3% of adults are underweight in the USA.

Underweight Health Problems

Following are the health problems which underweight people might face:

  1. Malnutrition
  2. Osteoporosis
  3. Infertility
  4. developmental delays
  5. Weak immune system
  6. Surgery complications

How to calculate the calories required by your body?

You can use this formula to calculate the calories required by your body.

RMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age + x


x=5 for men

x= -161 for women

RMR=  Amount of calories required by your body to maintain your weight.

You can use this formula to calculate the water required by your body daily.

How to gain weight?

  • Take care of your diet
  • Be aware of the calories
  • Eat frequently
  • Select the healthy ingredients for your meals
  • Avoid junk foods
  • Avoid over exercise

Foods to gain weight naturally

Following foods can help you gain weight naturally:

  1. Meat
  2. Rice
  3. Protein supplements
  4. Fruits
  5. Cereal bars
  6. Eggs
  7. Nuts
  8. Milk
  9. Cheese
  10. Yogurt


Red meat can help you gain weight naturally. It helps with building muscles too. It contains protein and fat. Both play an important role in building our body. A study proved that the addition of red meat to the diets of women assisted in weight gain quickly.


Rice is a part of the daily diet for the people in most countries. It is rich in calories and contains a great number of carbohydrates too. It can be easily incorporated into our daily diet. A combination of vegetables and rice is liked by most of the people. Did you now that a combination of rice and water can make your hair perfect.

Gain weight quickly

Protein Supplements

If you want to gain weight fast, then protein supplements are a good choice. Protein supplements can boost muscle mass.  Protein supplements are available online. Fruits

Fruits especially dried ones are a quick way to gain weight. Dried fruits full of nutrients and calories. Fruits can also help you get healthy and shiny hair.

Cereal bars

Cereal bars are a great source of vitamins and minerals. Cereal bars can help you gain weight in a week or two. Cereal bars containing nuts, whole grains, and fruits should be preferred.


Everybody likes eggs. It is an easy way to gain weight. Eggs are filled with protein, fat, and other nutrients. The yolk is the center of these nutrients.


You can gain weight safely by consuming nuts regularly. Nuts can be easily added to our diet.


Milk is known to be a great source of fat, proteins, carbohydrates, vitamins, and minerals. Calcium strengthens your bones and teeth.  It is a great choice for those looking to build muscles.  A study involving women showed improved results for those who drank milk after a workout. So it is the best way to gain weight for women. This chocolate milk recipe will make you drink milk again and again.


The cheese is full of calories. A person trying to gain weight should use full-fat cheeses.


Yogurt provides protein and nutrients. Flavored yogurt should be avoided as it contains added sugars.


These foods can help you to increase your calorie intake safely. With foods, you can gain weight safely and quickly.

Optimum Nutrition Serious Mass Diet Supplement Review


Optimum Nutrition Serious Mass Diet Supplement Review

Optimum Nutrition Serious Mass Diet Supplement is a weight gainer supplement for women. It contains a high number of calories. It is trusted by more than 11000 women.


  • High-Calorie Weight Gainer
  • Specially made for women
  • Trusted by more than 11000 on Amazon
  • Available in two sizes


Only available online

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