Whether you’ve been ill for a brief period or an extended amount of time, regaining your pre-sickness weight can be a challenge. Weight gain is defined as an increase in body mass due to the consumption of food and drink, so it’s important to ensure that what you’re consuming is nutritious and healthy. This article will provide advice on how to gain weight after being sick in a safe and effective manner.

Increase Calorie Intake

The most obvious way to gain weight is to increase your calorie intake. Eating nutritious, high-calorie foods will help you reach your desired weight. Some examples of these types of foods include potatoes, rice, fruits, vegetables, lean proteins, dairy products, and whole grains. If you’re feeling tired or weak, you can also opt for energy drinks or snacks like chips and candy, but these should not be consumed on a regular basis.

Exercise Regularly

Another important factor in gaining weight is to exercise regularly. Exercise helps stimulate your appetite, which can lead to increased calorie intake. Exercise also helps build muscle, which will contribute to weight gain. Types of exercise that are beneficial for weight gain include strength training, cardio, and yoga. Make sure to start off slowly and gradually increase your intensity as you gain more strength.

Track Progress

It’s important to track your progress when trying to gain weight. There are several different methods to do this, such as weighing yourself daily or weekly and tracking your food intake. Tracking your progress will help you stay motivated and focused on your goals. Additionally, it will allow you to adjust your diet and exercise routine if needed.

Take Supplements

If you feel that you’re not getting enough nutrients from your diet, consider taking supplements. Different types of supplements can help you gain weight, including protein powders, multivitamins, and creatine. However, it’s important to talk to your doctor before taking any supplements to make sure they’re right for you. Additionally, supplements should be taken at the right times in order to maximize their effectiveness.

Get Enough Rest

Finally, it’s essential to get enough rest in order to gain weight. Not getting enough rest can lead to fatigue and low energy levels, which can make it difficult to consume enough calories and exercise regularly. Aim to get 7-8 hours of sleep per night, and if possible, take naps throughout the day. Additionally, limit your exposure to screens, such as phones and computers, to get the best quality of sleep.


Gaining weight after being sick can be challenging, but with the right approach, it can be done safely and effectively. Increase your calorie intake by eating nutritious, high-calorie foods, exercise regularly to build muscle, track your progress, take supplements when needed, and get enough rest. With dedication and commitment, you can make a full recovery and reach your desired weight.

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By Happy Sharer

Hi, I'm Happy Sharer and I love sharing interesting and useful knowledge with others. I have a passion for learning and enjoy explaining complex concepts in a simple way.

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