Healthy Ways to Gain Weight: A Complete & Practical Guide

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Introduction

While you may find numerous articles on how to lose weight, many people struggle with a completely opposite challenge, which is gaining weight. Gaining weight is as difficult as losing it. For gaining too, you need a sustainable and healthy way. With the right planning, thoughtful, nutrition and balanced habits, you can gain weight and look your best.

A healthy weight gain is something completely different from simply eating more. A good nutrient dense diet can help you with gaining the right amount of muscles and weight. In this blog, we have mentioned healthy ways to gain weight, not just from a nutrition perspective, but also from the mindset perspective.

What “Healthy Weight Gain” Really Means

People often think that weight gain is simple as you just need to stuff yourself with food. However, this is not true. Over-eating food which is high in calories can make you gain weight non-proportionally and are also not good for your health vitals.

A healthy weight gain simply means:

Gaining lean muscles instead of body fat
Improving on your energy levels and not becoming sluggish due to weight gain
Boosting your metabolism and improving your hormonal health
Enhancing your overall well-being

Your aim should be balanced weight gain and not rapid bulking which can lead to many complications and health issues.

Common Misconceptions About Body Weight

There are many misconceptions that people have about body weight. A few common ones are:

People think that thin people can eat anything and they will not gain weight. This is completely false as not every food item will give you a proportional weight gain.
Eating more calories means faster weight gain. This is also not true as weight gain depends upon many factors such as metabolism rate, appetite, absorption of food in your body.
People can only gain weight through weight gainers. This is one of the most common misconceptions that people have. The truth is, you can gain weight through diet only. You just need to have a proper balanced food and without any supplementation, you'll be able to gain weight.

Understanding Healthy Weight

Maintaining a healthy weight is essential for everyone. While weight is just a number on a scale, it is important that this weight is healthy too. Here are a few things that you should look forward to if your goal is to maintain a healthy weight:

You should have friend as well as stamina to perform basic life task
You should notice your Energy levels
You should see if your hormones are balanced
You should also work on your immunity and should note the rate of your recovery
You should see if you fit beautifully in the clothes that you wear and are comfortable in

Factors That Influence Body Weight

Here are the most common factors that influence your body weight:

Genetics, Metabolism & Body Diversity

One of the most common influential factors is what your natural body type is. There are three types of body types- ectomorph (naturally thin), mesomorph, or endomorph. Recognising what your body type is is the first step that you can take towards maintaining a healthy weight. Another thing to notice is your metabolism. Some people burn calories faster while some struggle with the proper appetite. Since every individual has a different energy expenditure, it is natural that body weight will be influenced by these factors.

When to Consider Gaining Weight for Health

You can consider gaining weight if you are facing certain health issues such as:

Facing frequent fatigue
The levels are low
Stamina/ strength is low
There are hormonal imbalance is in your body
You are underweight as per your BMI
You lost tremendous weight after a medical recovery
Your appetite is lost

Note that these are the possible reasons why you should consider weight gain. However, you must always seek professional help from a dietician or a doctor before you consider gaining weight for health.

Nutrition for Healthy Weight Gain

Healthy weight gain is not about taking supplements such as weight gainers. In fact, a healthy weight gain mainly focuses on nutrient dense meals that are rich in calories, and also proportionally balanced with the right amount of proteins, fats, carbs, etc. You must aim to take proper three meals plus 2 to 3 snacks on every day basis.

Best Foods to Gain Weight

Here are some of the best foods that will help you gain weight in a healthy way:

Nuts and seeds or peanut butter
Avocado toast/ avocado in other forms
Full-fat dairy products such as milk, yogurt, paneer
Olive oil & ghee
Potatoes, sweet potatoes, rice
Cheese, butter & whole eggs
Chicken thigh, mutton
Smoothies with banana and dates

Healthy Snacks that Support Weight Gain

Granola mixed with yogurt and nuts
Cheese cubes/ slices
Peanut butter sandwiches
Fruit such as mangoes and bananas
Protein bars
Hummus with crackers

The Role of Hydration & Smoothies

The role of hydration and smoothies plays a great role when you want to gain weight in healthy ways. This is because smoothies are easier to ingest and they're also calorie dense. You can add things such as banana and peanut butter along with oats and milk and prepare a calorie dense smoothie. There are also options where you can add fruits like mango with protein powder and yoghurt. Ingredients like oats, almonds, cocoa powder can also be used to make it even more filling.

Hydration matters too so make sure you are having 8 to 10 glasses of water every day. Note that you have to avoid consuming excessive water before meals as it may reduce your appetite.

Healthy Eating Habits

Eating Regularly & Consistently

Eating regular meals will help you a lot if your target is to gain weight in a healthy way. Skipping meals can lead to loss of appetite so avoid skipping. You should also include snacking in between your meals. The idea is to eat healthy things that are calorie dense. So your body can gain lean muscles and weight.

Mindful Eating vs. Overeating

However, it doesn't mean that you should overeat. Mindful eating is equally important when you are all set to gain weight. While over-eating may lead to fatigue, bloating, and fat gain in a non-Proportional way, mindful eating means listening to your hunger pangs and eating the right food in the right quantity.

How to Add Calories Safely & Gradually

If you are currently on our 1500 to 1800 cal meal plan, for the weight gain, you need to consume at least 2500 to 3000 cal (depending on individual). So if you have to add more calories then the approach is to add it safely and gradually. Aim to increase your intake by 300 cal per week. You can do so by adding a tablespoon of peanut butter or an extra rice serving. So put ghee over your dal or add raw Paneer to your meals.

Exercise for Strength & Healthy Weight Gain

Apart from the healthy diet, a healthy weight gain can take place if you are doing enough strength training exercises. Strength training is very important if you want to build muscles and not just gain fat in your body. It also increases your strength and gives you a better posture. If you feel loss of appetite, then strength training will improve your appetite too.

Beginner-Friendly Exercise Ideas

If you have never done strength training and you are a beginner, then you can consider doing the following exercises at home only:

Squats
Lunges
Glute bridges
Push-ups
Dumbbell presses
Deadlifts
Planks
Resistance band exercises

Lifestyle Factors

Sleep and Its Impact on Appetite & Growth

Weight gain is a holistic concept. That is why even if you take a good diet and work out every day, a poor sleep can hinder your weight gain process. It is very important to sleep at least 7 to 9 hours every night as this will regulate your hormones and you'll be able to gain weight in a healthy way.

Stress Management and Healthy Routines

Stress management is another thing that you should mind when you are on a weight gain journey. Stress can lead to loss of appetite, emotional imbalances in the body as well as irregular eating habits.

To manage your stress better, practice:

Yoga
Breathing
Journaling
Light walks

Building Confidence & Positive Body Image

Gaining weight should feel like a positive move. Don't be concerned too much about your body image and gaining weight in a healthy way will allow you to not only have better strength but also will make you look more curvy and healthy.

Common Challenges

Low Appetite

One of the most common challenges is having a low appetite. To overcome this challenge, go for a smaller portion of mail and make this mail frequent. You should also start consuming spices like ginger and lemon to stimulate your digestion. You can also start consuming calorie, dense smoothies.

Busy Schedules

If you are not able to focus on your diet because of your busy schedule, then it may hinder your weight gain process. The key here is to plan your schedule in a way that involves meal prep. You can also carry nuts and snacks with you and you can munch on them whenever you feel hungry. Choose healthy items that you are able to order and eat, even in your busy schedule.

Emotional Barriers

Some people can also feel an emotional barrier when it comes to weight gain for health. People are often subject to judgements when there is a sudden shift in your weight. Do not get discouraged by this and talk to someone you trust or take counseling if required.

Misleading Online Advice

Never start your weight gain journey by believing in misleading online advice. Only take the avenue of a professional consultation from a nutritionist. Do not believe in crash diet solutions or taking steroids or indulging in high sugar weight gainers.

Healthy Weight Gain for Teens

Weight gain in teens is comparatively easier. This is because at a younger age, your body can grow rapidly and weight fluctuations are normal. Since at a younger age, your body is still developing, there is a better chance of a healthy weight gain.

You should try to focus on:

Having balanced meal
Including whole grains and protein sources in your diet
8-9 hours of sleep every night
Training was supposed activity for lean muscle gain

When to Seek Professional Guidance

While weight gain is easy to do if you follow this guide. However, if you want to seek professional guidance, then you can do so in the following cases:

You failed to gain weight, despite consuming the right food groups In the right proportion
There is a sudden drop in your energy levels, and you feel fatigued
Your digestion is affected and you are not able to digest most of the food that you eat
You are losing weight instead of gaining
You have a medical condition that requires a professional guidance such as diabetes

Creating a Personalized Health Plan

A personalized health plan can be made by a professional nutritionist. That will be tailored according to your:

Metabolism
Level of activity in a day
Health conditions/issues
Food preferences (veg/non-veg/vegan)

Conclusion

Healthy weight gain is not a matter of a few days. It will take you a while when you reach a point that your body starts to gain weight in a healthy way. Also to notice an increase in your strength, better metabolism, more muscle mass, and better energy levels in your body, you have to be consistent in your diet plan.

FAQs

1. How can I gain weight in a healthy way?

To gain weight in a healthy way, you need to eat more nutrient dense meals, have Gallery Ridge smoothies, and also increase your protein intake in order to build lean muscles. You can increase your calorie intake through food, such as ghee, eggs, Paneer, nuts. Do not over eat junk food just to have a weight gain on the scale. Aim for a healthy weight gain which can only be achieved if you do strength training and follow a weight gain diet with proper sleep.

2. Why am I not gaining weight even if I eat more?

Weight gain is not just about eating more, it is about eating right. You must have food that is rich in healthy fats and proteins. A proper diet along with hydration and sleep is also important if you want to progress in your weight gain journey. You should also stay away from stress and focus on weight training programmes.

3. What foods help with healthy weight gain?

Foods that are rich in healthy fats as well as protein can help you gain weight easily. You can also take in complex carbs instead of simple carbs as those support weight gain. Have nuts, peanut butter, avocado, egg and Paneer as a part of your main meals.

4. How much should I eat to gain weight safely?

In order to gain weight safely, you should increase your calorie intake slowly and gradually. The calorie intake must also be from healthy food and not junk food. Inclusion of healthy fats, protein, complex carbs are very much essential if you want to gain weight and also build muscles.

5. Which exercises help with weight gain?

Strength training exercises such as squats, lunges, deadlifts, and dumbbell presses, are top exercises that will help build lean muscle and gain overall weight. Train 4 times a week and eat healthy fat and protein dense food to aid weight gain.

Health & Beauty

Sourojit Roy

| Posted on January 5, 2019