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Top Food & Exercises To Gain Weight Fast At Home

Are you worried about underweight issues and aspiring to gain weight fast? Well, nothing to worry as a few consistent changes in your lifestyle would do a lot to improve your weight. If you are not suffering from terrible underweight problems, you can follow the entire weight gain routine at your home only. Please read below to know more about the top food and exercises to follow to gain solid weight at home only.

Top foods to consume

Your goal should be to consume around 3,000 calories every day. The best way to have it is through 6 small 500-calorie meals all through your day. You must definitely focus on proteins as well as on carbs and fats. Here is a list of natural foods to build muscle and gain weight:

Protein-rich foods

  • Red meat
  • Eggs
  • Fowl
  • Fish
  • Cheese and other dairy products
  • Legumes
  • Veggies that are high in protein

Carbs-rich food:

  • Rice
  • Oats
  • Sweet potatoes
  • Potatoes
  • Yams
  • Lentils

Fat-based foods:

  • Almonds
  • Avocado
  • Walnuts
  • Olive Oil
  • Macadamia nuts

Top exercises to follow

Below is a list of exercises that you can follow easily at home without the need of any equipments:


  • Lie on ground straight with face down
  • Place palms on ground and the arms should be stretched outside. Make sure the hands are shoulder-width apart
  • Now, push the body up slowly till the arms are completely extended. The legs and back must be straight
  • Then, lower down the body till the nose touches the ground


  • Stand straight with feet at hips-width apart
  • Place hands on hips and also flex the abdominal muscles
  • Now, lower down the body with legs and try to approach a sitting position
  • Rise up and repeat the exercise