Gaining weight means increasing your body mass index to promotes the overall well-being, by emphasizing muscle gain rather than excessive fat accumulation. It is about giving your body the support it needs to thrive both, physically and mentally.
In a world often fixated on weight loss, it is crucial to shed light on the equally important journey of healthy weight gain. What if I tell you that gaining weight can be a positive and transformative journey when approached mindfully?
This blog aims to dispel myths, emphasize the importance of nutrition, and explore the factors contributing to underweight concerns.
Weight gain is an increase in body weight. It can result from various factors such as accumulation of body fat, muscle growth, water retention, or a combination of all. A BMI less than 18.5 kg/m2 is considered underweight. Identifying the need for weight gain requires an approach beyond mere numbers on the scale. Maintaining a healthy body weight, whether it involves gaining or losing weight, is often associated with adopting a balanced diet, engaging in regular physical activity, and addressing any underlying health concerns with the correct guidance of healthcare professionals.
Let us first understand what we mean by gaining weight.
Factors affecting healthy weight gain include:
- Genetics: Genetic predispositions can influence metabolism and body composition. Some people may naturally have a lean body type (ectomorph) making it difficult for them to gain weight.
- Medical Condition: Underlying medical conditions like thyroid disorders, gastrointestinal issues, or eating disorders may impact weight. Treatments like chemotherapy can easily affect your diet and nutritional status as they cause appetite loss, nausea, vomiting, diarrhoea, irregular bowel movements, etc. which can lead to difficulty in gaining weight.
- High Metabolism: People with hyperthyroidism or naturally high metabolism often burn more calories than required, which causes problems in gaining weight even with increased food intake.
- Poor Nutrition: Poor dietary choices, insufficient caloric intake, or inadequate nutrient absorption can lead to being underweight.
- Eating Disorders: Eating disorders like anorexia nervosa (extreme food restriction and an intense fear of gaining weight) and bulimia can cause weight loss or inability to gain weight.
Healthy ways to gain weight are:
- Caloric Surplus Diet: Aim for 300-500 kcal more than your BMR (calorie burn each day). Consuming more calories than the body expends is essential for weight gain. However, this surplus should come from nutritious food sources to avoid the intake of empty calories. Nutrient-dense foods include – Nuts, dry fruits, high-fat dairy, roots and tubers, Meat, Whole Grains, Granola Bars, Protein Bars, Peanut Butter, and Hummus.
- Protein Intake: Quality protein intake is more crucial than quantity for building muscle to weight gain. Including lean meats, dairy, legumes, and plant-based protein sources can aid in building muscle mass. Incorporating protein with every meal supports the weight gain process. Protein supplements are a great idea for weight gain but, solely relying on them is not helpful as most supplements do not cover all the nutrients needed for the body that we get from food.
- Healthy Fats: Incorporating sources of healthy fats, such as ghee, nuts, seeds, cream, cheese, olive oil, and avocados, supports overall health and helps in increasing caloric intake. It can be as simple as adding a spoonful of ghee to your Dal Rice. Addition, of avocados to sandwiches or smoothies or sprinkling nuts or seeds on fruits or salads.
- Hydration: Ensure you drink enough water throughout the day, for better metabolism and digestion. Dehydration can hinder these processes potentially, affecting the body’s ability to use and burn calories efficiently, which may impact weight gain.
- Circadian Rhythm: Circadian rhythm influences our internal body clock and sleep-wake cycle patterns and can impact weight gain nutritionally through factors like meal timing, hormonal regulation, and sleep quality. Aligning your eating patterns with your natural circadian rhythm can support healthy nutrition and weight management.
- Adequate Sleep: During sleep, the body conserves energy and focuses on repairing and restoring tissues which support healthy weight gain. Quality sleep is associated with reduced stress levels. Proper sleep helps maintain a healthy balance, preventing excessive calorie intake or undereating.
- Exercise: Strength training and resistance exercises are crucial to gain weight healthily. Exercise can stimulate appetite and improve the ability of the body to absorb nutrients from food. Exercise is beneficial for both adults and kids seeking to gain weight.
Myths & Facts:
A prevalent misconception is that gaining weight is solely about consuming more calories. In reality, the source of calories matters significantly. Overeating doesn’t guarantee healthy weight gain. Focusing on the intake of nutrient-dense foods rich in carbohydrates, quality protein, healthy fats, vitamins, and minerals is vital for sustainable weight gain. Another misconception is that eating excessive protein will help build muscles faster. While protein is essential for muscle growth excessive intake of protein won’t necessarily speed up the process.
Conclusion: Understanding the complexities of healthy weight gain requires dispelling myths, embracing proper nutrition, and acknowledging individual differences. It’s not just about the number on the scale but about feeling good and being healthy. If underweight concerns persist, seeking guidance from healthcare professionals ensures a personalized approach to achieving and maintaining a healthy weight.
About Balcal Nutrefy – Dietitians in Mumbai
At Balcal Nutrefy we understand that Mastering the art of gaining weight in the right way is not a sprint but more like a marathon. It requires a mindful, holistic approach that considers both physical and mental well-being. By understanding your body, focusing on quality nutrition, we try to incorporate strategic meal planning, along with strength training recommendations. By monitoring your progress, we guide you to embark on a journey that leads to a healthier and stronger version of yourself. We strongly believe that your weight gain journey, is not just about the change in numbers on the scale, but about cultivating a balanced and fulfilling lifestyle.
Embrace this weight gain journey with Balcal Nutrefy, let’s celebrate small victories, and remember that sustainable weight gain is all about building a healthier and stronger version of you. So, whether you’re on a fitness journey or aiming for specific health goals we got your back.
You can also check out some of the healthy recipes like Homemade Strawberry Milkshake, Peanut Butter Banana Smoothie, Pumpkin and Carrot Puris, Sweet Potato and Paneer Tikkis, etc. which are specifically designed by our team of professional dieticians to make your weight gain journey easy.
Thanks for checking out our blog, feel free to leave a comment below & we’ll get back to you. Hope this blog finds all your concerns. Find us on Instagram, Facebook, LinkedIn & get started on your Wellness Journey.
