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Tips for Healthy Weight Gain

Updated: May 20

Tips for healthy weight gain

We have often come across talks about obesity and how it is very harmful to health. Being overweight is damaging to health, but what about being underweight?


How often do we indulge in addressing the issue of under nutrition? Many are still unaware that being underweight can be more harmful than being overweight.


In this article, we'll learn about healthy problems faced by underweight people and then some lifestyle changes for healthy weight gain.


Table Of Content:


Understanding BMI:


Body Mass Index (BMI) is a crucial indicator of health. We'll delve into BMI categories and underscore the significant risks associated with being underweight, specifically with a BMI below 18.5.


  • Below 18.5: Under nutrition

  • Between 18.5-24.9: Normal

  • Between 25-29.9: Overweight

  • Between 30-34.9: Obese

  • Above 35: Extremely Obese


BMI below 18.5 is considered under nutrition. People in this category are underweight and at more risk of health issues than overweight people.


Being underweight can be alarming. But, unlike being overweight, the alarm of being undernourished does not go off visibly.



Health Problems Faced By Underweight People:


Underweight people might come across problems likes -


  • Increased risk of infections and illness.

  • Anemia (getting dizzy, tired, or facing weakness often)

  • Amenorrhea (in women; missing periods)

  • Reduced fertility

  • Complications during surgery

  • Poor growth and development in children

  • Kidney diseases

  • Osteoporosis (weak bones)

  • Heart irregularities

  • Eating disorder

  • Psychological distress (due to low self-esteem)

  • Thinning hair and dry skin


These issues can affect a person both mentally and physically in the long run. If you are underweight, it is crucial to track down the reason for being so.


The factors like Celiac disease, infections, and stress can lead to undernourishment. Some causes can be more serious, like cancer and diabetes. In some people, being underweight is hereditary.




Lifestyle Changes For Healthy Weight Gain:


Being underweight can make us take desperate measures like overeating and avoiding nutritious food that can negatively impact our bodies.


Trust me when I tell you that donuts and sodas are not the solutions to your problem.


Then what is the key to healthy weight gain? I am happy to share some simple lifestyle changes you can implement to reach your nominal weight. So let's get into it.



1.Home-Cooked Meals:


The first and foremost step is to strictly take home-cooked meals. Most people think that the process of gaining weight is an all-you-can-eat feast in which you can have as much junk food because, at the end of the day, the main goal is just one - gaining weight.


Sadly, this is not how it works. You should exclusively take home-cooked meals till you reach the nominal weight.



2. Protein Intake:


Next, regulate and increase your protein intake. Protein-rich food should always be on your plate, as protein helps in increasing muscle mass.


If you are a non-vegetarian, you can add chicken breasts, eggs, fish, or any seafood to your plate to make your plate protein-rich.


If you prefer vegetarian options, you can add lentils, spinach, lima beans, bean sprouts, green peas, spinach, sweet corn, broccoli, cottage cheese, and greek yogurt to your meals.


Also, remember to eat the proteins on your plate first. The reason is that when you are hungry, the first thing you eat is disintegrated by the digestive juices and released into the body in the form of energy. So remember - protein first!



3. Regular Meals:


The next thing to keep in mind when aiming to gain weight is eating 3-5 meals per day. When I say meal, I mean a full plate with all the nutrients (and not junk).


4. Balanced Nutrient Intake:


There are five basic nutrients - proteins, carbohydrates, vitamins, minerals, and fats.


As I mentioned earlier, your priority should be proteins, but this does not mean you can neglect other nutrients.


Your plate should always be balanced and should contain all five nutrients. When you start consuming all these nutrients in a regulated manner, your body will gradually revert back to them.


So it's time to become thoughtful so that your body starts taking you seriously.



5. Calorie Regulation:


The next thing to keep in mind throughout this journey is to regulate your calories.


The fundamental calorie need for a man is 2500 per day, and for a woman, it is 2000 calories per day. You can increase your calorie intake in this journey of gaining weight.


But remember that all these calories you take should be through healthy resources. It should come from home-cooked food, salads, or fruits, not junk food.


So please make sure that you are healthily fulfilling your daily calorie intake.



6. Water Consumption:


Further, you must not drink water while eating. Most of us are in the habit of drinking water in between our meals.


There are verses in the Sanskrit language that taking little sips of water between meals is good for the gut. But remember, we do not want to dilute the protein.


Drinking water between meals can dilute the protein we take and make it less beneficial. You can drink water before having food or one hour after completing eating.


7. Milk Consumption:


The next one is an age-old method - drinking milk. People who are into wrestling still follow this rule.


Although, milk has now become a debatable topic when it comes to its purity. You should keep faith in the source from which you are buying the milk.


Need it to be cow milk, buffalo milk, soy milk, or whatever kind of milk you prefer, have faith in its nutrients. Believe in the nourishment it will provide your body.


Milk is an excellent source of protein. It also contains other nutrients like calcium, Vitamin B, Phosphorus, Vitamin D, and Potassium. Drinking milk can help you to maintain a healthy weight.



8. Avoid Toxic Habits:


Lastly, one of the crucial points is no toxification. If you are a smoker or drinker or are into any sort of drugs, any of the above-mentioned tips are not going to work for you.


The way to a healthy life will only start once you get rid of all sorts of toxic habits. Your body needs your support in living a healthy life. So now is the time to give on these habits and adopt a new and healthy way of living.


Preity Prerna

Healthily gaining weight is not difficult if you start making these small lifestyle changes and be determined. Rome was not built in a day, it is said, and it is true. Good things take time to happen. You just need to take a step forward.



If you want to watch video version of this article, you can watch this video (and don't forget to check the comment section.)



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shefali Pareek
shefali Pareek
May 02, 2023
Rated 5 out of 5 stars.

This was needed a lot, I have been trying to gain healthy weight since a long time, now this is something I am gonna follow, you make it look so easy and I am sure there will be goodest results.. thanks for solving a problem of which I was getting solved nowhere!

Good to be a part of this read.. 😀

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Muskan Dangi
Muskan Dangi
May 01, 2023
Rated 5 out of 5 stars.
You have explained very well, you have covered every single point, you have given us very important information.
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Rated 5 out of 5 stars.

This topic is also very much required equally to weight gain.

Appreciable information 👍❤️❤️

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Rated 5 out of 5 stars.

Yes didi, everything takes time. Healthy weight gain 🎉👏👍. Shared with my friends too. Informative and really helpful ❤️❤️.

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Sandhya Rani
Sandhya Rani
Apr 30, 2023
Rated 5 out of 5 stars.

Very important and informative topic ...thank you so much ❤️

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