Passive Weight Gain: How to gain Weight Effortlessly
Lazy Girl Road to Gain Weight
You want to gain weight and you’ve been on YouTube and seen these people go on insane diets and hit the gym like crazy. And although they achieve their goals, it’s very discouraging for you because it doesn’t seem like something you’ll be able to do.
What if I told you there were easier ways to gain weight — maybe not as fast as the insane diets and crazy workout routines, but at a good, steady pace? What if I told you there was a Lazy Girl method to gaining weight that’s both easy and very healthy?
Here’s how:
1) Put a tablespoon of whey powder in all your food.
A teaspoon if it’s your tea, a tablespoon in your smoothies, your cereal, your eggs, your rice. Basically, if you can put it in there, put it in there.
Whey protein is a pure protein, meaning it has all nine essential amino acids necessary for building and repairing muscle tissue. That makes it a complete protein source. It also supports heart, bone, and liver health.
If you exercise, whey protein helps you build muscle, so you gain weight in the form of lean mass. If you don’t exercise, the extra calories from whey can still make you gain weight, only this time in the form of fat — and that’s okay if your goal is to simply fill out.
Fact check:
One scoop (30g) of whey = ~120 calories + 24g protein.
Research shows 20–40g per meal maximizes muscle protein synthesis.
Even without exercise, excess protein contributes to a calorie surplus, which = weight gain.
2) Eat Potatoes
Potatoes are nutrient-rich and very filling. They provide vitamin C, potassium, and vitamin B6, plus fiber (especially with the skin on). But the real win is that potatoes are carb-dense.
Fact check:
One medium potato (200g) = ~170 calories, 37g carbs, 4g protein.
Carbs are the body’s main source of energy. Eating more than you burn = stored as fat or muscle (if you train).
Mashed potatoes with butter or cream = way higher calorie density. Lazy Girl hack right there.
3) Switch from low fat to full cream
Always choose full cream dairy.
Why: full-cream milk and yogurt contain more calories per serving, help you feel satisfied for longer, and provide fat-soluble vitamins (A, D, E, K).
Fact check:
1 cup whole milk = 150 calories vs. 90 in low-fat.
Studies suggest full-fat dairy may improve nutrient absorption and even lower risk of type 2 diabetes.
Bonus: the extra fat is useful for weight gain because it’s calorie-dense.
4) 3 tablespoons of peanut butter a day
Add a tablespoon of peanut butter into your meals three times a day: porridge in the morning, a sandwich for lunch, peanut butter rice for dinner. And if you can’t fit it into your food, just take a spoon and eat it directly.
Fact check:
1 tablespoon = ~95 calories, 8g fat, 3.5g protein.
Three tablespoons a day = ~285 extra calories, enough for ~0.25kg weight gain per week (without changing anything else).
Peanut butter is rich in healthy fats, vitamin E, magnesium, and potassium.
5) An avocado a day keeps anorexia away
Avocados are calorie-dense and full of healthy fats (mainly monounsaturated). They’re also high in fiber, which supports digestion and helps regulate appetite.
Fact check:
1 medium avocado = ~240 calories, 21g fat, 10g fiber.
Contains more potassium than a banana, supporting muscle and nerve function.
Regular avocado consumption is linked with healthier weight and improved nutrient intake.
6) Snack on bananas
Bananas are the lazy girl’s easiest snack — no prep, just peel and eat.
Fact check:
One medium banana = 105 calories, 27g carbs, 3g fiber.
Great source of vitamin B6 and potassium.
Bananas can be blended into smoothies with milk, peanut butter, or whey to easily bump up calories.
7) Take Vitamin B Complex
Vitamin B complex boosts appetite, increases energy, supports digestion, and helps your body use the food you eat more effectively.
Fact check:
Deficiency in B vitamins can actually cause poor appetite, fatigue, and weak metabolism.
Supplementing may increase hunger and help you consume more calories without forcing it.
B vitamins also support healthy skin, blood, and nerves.
8) Do not OVER workout
Yes, work out — but don’t overdo it. The goal here isn’t to burn off calories but to shape your body.
Fact check:
30–60 minutes of moderate exercise 3–4 times per week is enough.
Focus on resistance training (squats, push-ups, dumbbells) to direct weight gain to your muscles.
Over-exercising can create too big of a calorie deficit and stall your weight gain.
9) Sleep
Sleep is your body’s natural growth time. When you sleep, your body repairs and builds tissues, regulates hormones, and supports healthy metabolism.
Fact check:
Most adults need 7–9 hours.
Growth hormone peaks during deep sleep — critical for muscle gain.
Lack of sleep disrupts appetite hormones (ghrelin and leptin), which can make it harder to eat enough. Read this academic paper from the national health institute to better understand how sleep helps you gain the right kind of weight.
Lazy Girl hacks: rooibos tea, a fleece blanket, or even a stuffed animal to calm your nervous system. And if your are having a really difficult time falling asleep check the recipe gallery for the bad day go away cocktail.
10) Don’t stress out
I can’t ask you not to stress — life happens. But how you manage stress matters if your goal is to gain weight.
Stress can kill your appetite and increase calorie burning through cortisol spikes. So your job is to create stress habits that support weight gain.
Lazy Girl tips:
If you lose appetite under stress, set alarms for meals. Even smaller meals are better than skipping.
Comfort foods are okay — it’s more important that you eat than obsess over perfect nutrition during stress.
Watching a movie or show before bed can distract your brain enough to let your body relax into sleep.
Gentle movement like walks or stretching lowers cortisol.
If sleep is really affected, some people find controlled doses of edible cannabis helpful (but always start tiny, like ¼ portion) -consult a Doctor.
But before you pay that expensive DR consultation fees you could try looking through the lazy girl cook book- recipe gallery for the anti insomnia latte ( uses natural sedatives) or the bad day go away cocktail(designed to help you relax and lift your mood).
💡 Bottom line: Add 300–500 extra calories daily from these Lazy Girl hacks, and you’ll gain about 0.5–1kg per week. That’s a healthy, steady pace — no crazy diets, no extreme workouts, just results.