Gaining weight can be very daunting for some. People believe that simply by not watching what they eat, the weight should accumulate, just like it happens with other people.

If you’re underweight and don’t gain weight easily, the opposite is true for you. You have to start taking more and more care of what you eat.

Healthy weight gain is primarily about gaining muscle tissue in the areas you want. Muscle looks better, makes you feel better, adds a lot of functionality to your body, and has many other benefits. You don’t want to get fat, which will make your skinny body very ugly by adding cellulite and fat in places you don’t want. There is nothing worse than a skinny body covered in fat.

So here they are, the things you absolutely need to do to gain a healthy weight effectively:

Calorie intake. You must be consuming more calories than you expend. Your body needs energy to build new tissue and gain weight. You need to start counting calories and know exactly how much energy you are getting. An average man will need to consume between 3,000 and 4,000 calories a day to gain weight. The number will depend on the person’s genetics, weight, and activity.

Macro and micronutrients. You must get the correct amounts of carbohydrates, protein, and fat to gain weight more efficiently. Your diet should be balanced. Micronutrients are vitamins and minerals. Make sure you eat enough fruits and vegetables.

Integral food This links to the previous point. Your carbohydrates, fats, and proteins should come from healthy, whole food sources. Most of your vitamins and minerals should also come from real fruits and vegetables and not supplements.

Exercise. Exercise helps in two ways. First of all, it allows you to gain weight in all the right places. Second, it can promote the release of hormones, which promote weight gain. Heavy weight lifting is one of the best forms of exercise for healthy weight gain. Squats, deadlifts, bench presses and pull-ups are some of the exercises you should be doing.

Consistency you need to exercise and eat your meals consistently. That means exercising at least 3 times a week and having at least 3 meals a day. Make sure you have regular hearty meals and snacks.

Those are some of the very basic things you need to know and there is a lot more information out there that can help you gain weight in the most effective way.