How to Gain Weight

Being underweight can impact immune function, bone density, and energy levels, so addressing the underlying causes and adopting appropriate weight management strategies is essential. Someone may be underweight for various reasons, often stemming from one or a combination of physiological, lifestyle, or psychological factors.

Here are some common causes of being underweight:

  1. High Metabolism: Some individuals naturally burn calories quickly due to a fast metabolic rate.
  2. Chronic Illness: Conditions like cancer, hyperthyroidism, diabetes, or gastrointestinal issues can lead to weight loss.
  3. Mental Health Conditions: Depression, anxiety, and eating disorders (e.g., anorexia nervosa) can reduce appetite.
  4. Malabsorption Issues: Disorders like celiac disease or Crohn's disease affect nutrient absorption.
  5. Increased Physical Activity: Athletes or very active individuals may struggle to maintain weight if they consume insufficient calories.
  6. Age-Related Factors: Elderly individuals may experience a reduced appetite or difficulties preparing balanced meals.

Medical Precautions

If low weight persists despite dietary adjustments and lifestyle changes, or if it’s accompanied by symptoms like fatigue, digestive issues, or frequent illness, it’s important to consult a healthcare provider. Chronic underweight conditions can sometimes indicate underlying medical concerns, including hormonal imbalances, metabolic issues, or gastrointestinal disorders. A doctor can help diagnose potential causes and develop a personalized, safe approach to achieving a healthy weight.

Home Remedies for Gaining Weight

Achieving healthy weight gain requires a comprehensive approach focusing on balanced nutrition, mindful exercise, and lifestyle adjustments. Being underweight can result from factors such as metabolism, chronic illnesses, high physical activity levels, or age-related appetite loss. By incorporating targeted strategies, individuals can achieve a healthier weight and strengthen their bodies.

Balanced, High-Calorie Diet

  • Whole Grains: Incorporate calorie-dense foods like oats, brown rice, quinoa, and whole-wheat pasta.
  • Healthy Proteins: Lean meats, poultry, fish, eggs, and legumes provide protein to build muscle mass. Aim to eat a protein source with each meal and snack.
  • Caloric-rich additions: Add avocados, nuts, seeds, cheese, and full-fat dairy products to meals. For calorie boosts, try adding nut butter to smoothies or avocado to sandwiches.

Frequent, Calorie-Dense Meals

  • Eating five to six smaller meals daily benefits those seeking weight loss. It prevents fullness by limiting calorie intake. Each meal should contain a good balance of protein, healthy fats, and carbs.

Protein Smoothies and Shakes

  • Homemade shakes with a base of whole milk or plant milk, fruits, and protein powder (like whey or pea protein) can be customized for added calories. Add oats, Greek yogurt, or nut butter to make it even more nutrient-dense.
  • Sample Recipe: Blend whole milk, banana, peanut butter, honey, and a scoop of protein powder. This drink is both nutritious and high in calories.

Strength Training

  • Weight gain should focus on lean muscle building, so incorporate strength training 3-4 times weekly. Exercise movements like squats, deadlifts, bench presses, and resistance band workouts build muscle and aid in healthy weight gain.
  • Partnering strength training with ample protein intake helps muscle recovery and growth, enhancing lean mass.

Protein-Rich Foods

  • Sources include chicken breast, tofu, cottage cheese, eggs, and legumes. Protein powders like whey, casein, and plant-based options can be added to snacks or shakes to boost intake.
  • Protein Timing: Aim for a protein-rich meal within an hour after workouts to maximize muscle synthesis.

Healthy Fats

  • Incorporate monounsaturated and polyunsaturated fats from olive oil, avocados, flaxseed, and fatty fish. Omega-3-rich foods, such as salmon, walnuts, and chia seeds, promote weight gain while supporting heart health.

Nutrient Supplements

  • B Vitamins: B vitamins (like B12 and folate) are essential for metabolism and energy production and can improve appetite.
  • Vitamin D and Calcium Help support bone health, especially for those with low weight, who may be at a higher risk for bone density loss.
  • Zinc: Important for appetite and immune function, zinc-rich foods include shellfish, nuts, and seeds.

Healthy Carb Sources

  • Starchy Vegetables: Potatoes, sweet potatoes, and squashes are packed with calories and fiber.
  • Whole Grains: Brown rice, quinoa, oats, and whole-grain bread provide lasting energy and help you gain weight without spiking your blood sugar.
  • Dried Fruits and Nuts: To increase daily calorie intake without excessive bulk, snack on calorie-dense foods like dried figs, raisins, dates, almonds, walnuts, and peanuts.

Milk and Dairy Products

  • Whole milk, cheese, Greek yogurt, and full-fat cottage cheese are excellent calories and contain protein and healthy fats that support weight gain.
  • Snack Ideas: For a calorie-dense snack, try full-fat yogurt with berries and nuts or cottage cheese with honey and cinnamon.

Mindful Eating and Calorie Enhancement

  • Boost Calories in Meals: Add olive oil, cheese, nuts, or seeds to meals. Nut butters are versatile and can be added to toast, oatmeal, smoothies, or fruits.
  • Smoothie Booster: A tablespoon of coconut oil or chia seeds in your smoothie can add many healthy calories without much volume.

OTC Supplements and Powders

  • Protein Supplements: Whey protein, casein, and plant-based proteins can be taken as part of meals or shakes.
  • Creatine: Often used for building muscle mass, creatine is effective for muscle gain, which supports healthy weight gain. It is generally considered safe for most people when taken within recommended dosages.

Incorporating Figs and Dates

  • Figs: A natural source of sugar, minerals, and fiber, figs can stimulate appetite and improve energy levels. They can be eaten fresh or dried, providing a quick and effective snack for those looking to gain weight.
  • Dates: These calorie-dense fruits are easy to incorporate into the diet and are rich in natural sugars. Blend dates with milk or yogurt for a high-calorie snack.

Herbs and Natural Appetite Stimulants

  • Ashwagandha: An adaptogen that can help reduce stress levels, which may indirectly improve appetite and overall weight gain.
  • Fenugreek: Known for boosting appetite and improving digestion, fenugreek can be consumed in capsule form or added to meals.

Over-the-Counter (OTC) Supplements

  • Mass Gainers: Many OTC weight gainers contain proteins, carbohydrates, and healthy fats, which can help meet calorie targets. Make sure to choose products with minimal added sugars and fillers.
  • Digestive Enzymes: If appetite or digestive issues are barriers to gaining weight, digestive enzyme supplements can support nutrient absorption, making it easier to process larger meals.

Milk with Honey Before Bed

  • Drinking warm milk with a tablespoon of honey before bed is a traditional remedy to boost calorie intake. Milk provides protein, while honey offers easily digestible sugars to fuel the body and increase overall calorie intake.

Avoid Empty Calories

  • To avoid unhealthy weight gain, prioritize nutrient-dense calories over empty ones. Avoid processed snacks and sugary drinks, which add calories but lack essential nutrients. This ensures healthy weight gain and supports muscle growth.

Stay Consistent and Track Progress

  • Regularly monitoring weight and dietary intake can help make necessary adjustments. Apps or journals can aid in tracking calorie and protein intake, ensuring you're meeting daily targets.
  • Celebrate Progress: Gaining weight can be as challenging as losing it. Celebrate each milestone to stay motivated.

By focusing on nutrient-dense, calorie-rich foods, staying consistent with exercise, and incorporating natural supplements where appropriate, individuals looking to gain weight can achieve healthy, sustainable results.