HEALTH & LIFESTYLE

📰 HEDNEWS — HEALTH & LIFESTYLE
📅 January 2026

13 Easy Ways to Gain Weight in Just One Week
For many people, gaining weight can be just as challenging as losing it. Simply eating “anything and everything” often doesn’t work. Experts say strategic nutrition, strength-focused workouts, and consistent habits are key to healthy weight gain.

According to a recent Pulse Nigeria report, here are effective ways to gain weight fast and safely:

🥩 Eat Calorie-Dense, Protein-Rich Foods

Meat, fish, eggs, milk, and dairy products

Healthy fats like peanut butter, avocado, and oils

💪 Use Protein Supplements

Whey protein, mass gainers, and smoothies

Best taken after workouts or between meals

🍞 Increase Carbohydrate Intake

Bread, pasta, yam, potatoes, and cereals

Combine carbs with proteins for better results

🍚 Eat More Rice and Starchy Foods

White rice, brown rice, and rice-based meals

Helps boost calorie intake quickly

🏋️ Focus on Strength Training

Weightlifting and resistance exercises

Builds muscle mass, not just body fat

⏰ Adopt Healthy Weight-Gain Habits

Eat more frequently (5–6 meals daily)

Avoid skipping meals

Get enough sleep and stay consistent

Health experts emphasize that healthy weight gain is about balance, not junk food overload. Consistency within a week can kick-start results, but long-term discipline delivers lasting change.