How to Add Weight in a Week Kenya

Last Updated on 07/11/2021 by Steve Wanjie

How to add weight in a week steps:

  1. Go for the heavy veggies to increase weight
  2. Take in more Olive oil
  3. Eat more moderately protein rich foods
  4. Start eating healthy fats
  5. Consume more calories than you can burn
  6. Increasing your body’s energy expenditure
  7. Decreasing your body fat content
  8. Avoid taking water before meals
Tall thin and underweight woman - How to Add Weight in a Week
Tall thin and underweight woman

What is Weight Gain?

Weight gain is the increase in body weight. This is often a result of consuming more calories than you are burning.

Weight gain can happen in several ways, including an increase in appetite, poor diet, physical inactivity, or hormonal changes.

There are instances where weight gain can be healthy and not harmful to your health.

However, it does indicate that there is something wrong with your diet or lifestyle if you are slowly gaining weight over time.

What is underweight?

What is the definition of underweight?

The World Health Organization defines underweight as a body mass index (BMI) between 18.5 and 24.9.

Even though an individual may be underweight, they can still have a healthy weight range.

There are a number of factors that determine if someone is healthy, including other health conditions and medical care.

What Methods Help Add Weight?

With the increase in the popularity of low-calorie diets, many people are looking for ways to increase weight.

Here are some methods you can use to grow your weight upwards:

1) Go for the Heavy Veggies

In addition to being a good source of fiber, vegetables are also a good source of nutrients that contribute to a healthy weight.

In order to lose those extra pounds, you should choose vegetables that have more calories per gram.

For example, cauliflower has 90 calories per 100g and broccoli has 129 calories per 100g.

2) Take in More Olive Oil

Here are some ways to increase your weight gain in the week. If you want to be healthy, you should increase your olive oil intake.

a) Add Olive Oil to Your Diet

This is one of the easiest ways to add weight in a week.

You can use it as a dressing or by mixing it with salads or smoothies for added taste and texture.

b) Eat More Fats

Fats are dense and heavy, so they make you feel full faster than carbs and proteins which make you feel hungry again after eating less food overall.

c) Eat More Calories

As long as you are consuming enough calories per day, it shouldn’t be difficult to gain weight!

d) Swap Sugars for Fibre-Rich Foods

3) Eat More Moderately Protein-Rich Foods

Eating more protein-rich foods can help people get the nutrients they need for weight gain.

Protein-rich foods are an integral part of a healthy diet. They are also important for muscle, skin, and hair growth.

4) Start Eating Healthy Fats Too

The benefits of adding healthy fats to your diet are endless.

You can add healthy fats to your meals or in a pre-workout shake, and it will make a difference in your health and weight.

The body is made up of three main types of fat –

Saturated, monounsaturated, and polyunsaturated fat.

Monounsaturated fats are found mostly in nuts, avocados, olive oil, peanut butter, sunflower oil, vegetable oil.

They are known to have anti-inflammatory properties which have been proven to reduce inflammation levels associated with heart disease.

Polyunsaturated fats are found in fatty fish like tuna and salmon as well as oils like soybean oil and corn oil that have omega 3 fatty acids that help the body maintain proper brain function

5) Consuming more calories than you burn

…Just eat more calories than you normally do…

It’s common knowledge that the human body is designed to burn calories in order to maintain a healthy weight.

In order to lose weight, you have to consume fewer calories than your body burns.

However, to add body weight, eat more than what you need and you’ll end up gaining weight.

Foods rich in calories are;

# Carbohydrates:


-Whole grains




# Proteins:

-Chicken skin


-Whole milk


-Red meat

-Oily fish



# Fats:






-salad dressings

# Drinks:


Protein shake:

Protein shakes provide healthy protein and an instant boost in energy and mood and they taste great!

Protein shakes are drinks that are made from protein powder and liquid.

They can be made using different ingredients such as whey, soy, rice, pea, hemp, and more.

6) Increasing your body’s energy expenditure to gain weight

Increasing your body’s energy expenditure is the most effective way to gain weight.

The more calories you burn, the more weight you can gain.

However, it is important to note that this method of gaining weight is not sustainable and should only be relied on for a short period of time.

How to Increase your body’s energy expenditure to gain weight

It has been proven that these 8 strategies can help you in your quest for weight gain:

a) Increase the amount of time you spend in the gym

b) Cut down on the number of calories you consume

c) Keep a food diary and find out what foods to eat and which ones not to eat

d) Regular exercise is the most effective way to increase your energy expenditure

e) Going for a walk

f) Going to the gym

g) small bursts of intense exercise

h) intermittent fasting

7) Decreasing your body fat content

Decreasing your body fat content is a great way to add more muscle and improve your physique.

Fat cells are metabolically active and store energy in the form of triglycerides, which can be converted into energy when needed.

People usually think about weight reduction when they want to reduce their fat content.

However, adding some extra weight can help you build more muscle that will lead to a faster metabolism.

That’s because adding weight is an easy way to increase your body’s calorie burn rate.

It turns out that increasing your body fat content can actually help you lose fat without the need for extreme dieting or exercise

The following are some easy ways in which people reduced their body fat content

– Lifting weights in the gym

– Doing cardio on a regular basis

– Doing resistance training

– Eating more protein-rich foods

These are just some methods that I picked out of my research, there are many other methods available

8. Avoid taking water before meals

It is not recommended to drink water before eating if your goal is to increase weight because it takes up space in your stomach.

By drinking water before a meal you eat less food thus defeating the aim of eating more calories.

When you are eating if your stomach isn’t full, you’ll eat more food than necessary and hence broaden your heaviness.

How To Build Lean Muscle Masses

Building muscle mass is vital for a healthy lifestyle.

It’s important to build muscle mass on a regular basis.

The main steps for building lean muscle masses include:

-Consuming protein-rich foods such as chicken and fish

-Drinking plenty of water

-Training with weights 3-5 days per week

-Exercising outside of the gym


1. What is the Best Way to increase Weight?

While some people may build up weight fast, others may take longer. But for most, weight gain is a long process.

The best way to gain heaviness is to eat more calories than you use on a daily basis.

You can also do cardio exercise which will help you burn more calories than you consume.

Some people might think that it’s just impossible for them to gain weight because of their body type or genetics.

But this is not true at all.

If they eat the right amount of calories – they can get the right amount of nutrients and grow bigger and stronger without having to worry about dieting or starving themselves in order to lose weight

2. How to Gaining Weight Through Exercise

Weight gain is a common issue with most people. There are many ways to solve this issue, but the most straightforward and efficient solution is exercise.

While the science behind weight gain and exercise is often complicated and confusing, it’s not really that difficult to increase weight through exercise.

The key here is consistency:

Exercise daily, even if it’s just 10 minutes.

3. What Workouts Will Get You Stronger Quickly & Increase Your Work Capacity

Strength training is a type of sports training that involves using resistance to create tension.

It builds muscles, improves cardiorespiratory endurance, and increases bone density.

Workouts are designed to help you build muscle or increase your strength quickly with a minimal time commitment.

A fitness professional will help you choose exercises that are manageable for your current level of fitness.

Some bodyweight exercises can be done anywhere and don’t require any equipment – they include the push-up, the squat, the plank walkout

They are great for building up an untapped muscle group or getting into shape quickly.

4. Can you gain weight in 3 days?

This is a question that might be answered with a resounding “no.”

There are a few factors that play into whether or not you can increase weight in 3 days.

In order to know, you need to know how your body responds to food intake.

If you’re trying to increase weight quickly, it’s important that you’re eating healthy and getting plenty of protein.

You may have heard that you should eat a high-protein diet to gain weight quickly.


The only way to increase your weight in 3 days is to drink a lot of water and retain it in your body.

Sure, you will succeed but it is an unhealthy and unsustainable way to broaden your heaviness.


If you are underweight, there are several health risks that arise.

One of these is the decreased immune system which can lead to infections.

It may also interfere with the quality of life because of the energy consumed by the body to keep up with its basic functions.

Being underweight can also be unhealthy for your heart and it can raise your risk of cardiovascular disease and blood clots.

Lemon and coffee for weight loss



How to add heaviness fast

Benefits of increasing weight if you underweight

By Steve Wanjie

Steve Wanjie is a digital marketing specialist, SEO Expert, expert article writer, blogger, sex educationist, and businessman. He is the founder of Dijito Marketing and Laikipo.com. He works and lives in Nairobi Kenya.