To gain weight, focus on a calorie surplus from nutrient-dense foods, eat smaller, frequent meals, add healthy fats/proteins to dishes, and incorporate strength training to build muscle, while avoiding junk food and drinks that fill you up; seeing a doctor is crucial to rule out underlying issues.
Tips to help you gain weight
This rate changes from person to person based on a number of factors, including genetics, diet, and level of activity; if you eat a lot but don't gain weight, it could be because your BMR is high, so you burn calories at a greater rate than most people.
Some common reasons why a person may find it hard to gain weight include: genetics. not eating enough. having a very physically active lifestyle or job.
A calorie surplus is when you eat more calories than you burn. If you aren't gaining weight, you aren't eating more calories than you burn, so you aren't in a calorie surplus. The solution, then, is to get into a real calorie surplus. To do that, you need to eat more calories than you've been eating.
Understanding the 3-3-3 Rule
Specifically, the rule suggests: Three balanced meals per day. Three hours between each meal. Three hours of movement per week.
This guide outlines actionable steps to gain 5 kg in a month using proper nutrition, strength training, and lifestyle habits.
If you are underweight (BMI less than 18.5kg/m2), you may be malnourished and develop: compromised immune function. respiratory disease. digestive diseases.
7-Day Healthy Weight Gain Diet Plan (Chart)
What are the signs your body is in starvation mode?
In general, your plan may include:
Some disease types can cause regular nausea, vomiting, and diarrhea, making it difficult to gain weight. Other conditions may decrease a person's appetite, so they do not feel like eating. Examples include cancer, diabetes, thyroid disorders, and digestive conditions, such as Crohn's disease or ulcerative colitis.
Vitamin A, B, and D. Protein supplements such as protein shakes or snacks, effectively increase body weight, body circumference, and muscle mass. Creatine for muscle growth and weight gain. Fish oil, including omega-3, to boost appetite.
From a clinical perspective, an individual is considered “too skinny” if they are deemed underweight. According to the Centers for Disease Control, an individual is underweight if their Body Mass Index (BMI) is below 18.5 [1].
Being underweight can lead to many different health problems. There are many causes of being underweight, including physical and mental health problems and not having good access to food.
Other tips for gaining weight safely
drinking high calorie beverages between meals, such as smoothies or shakes. purchasing snacks that are easy to prepare, such as yogurts or bananas. adding extra calories to meals using ingredients such as seeds, nuts, or cheese.
Generally speaking, every 1kg of weight gain needs about 7000 additional calories [or 29 300 kilojoules]. So to gain 1kg in a week, you would need to eat your Daily Energy Expenditure (DEE) (calculated on the How Much Should I Be Eating Handout) plus a further 1000 calories [or 4 190 kilojoules] every day.
According to the American Heart Association and World Health Organization guidelines, underweight is defined as a BMI less than 18.5 kg/m² 1, 2. For context: A 40kg woman who is 5'0" (152.4 cm) tall would have a BMI of 17.3 kg/m² A 40kg woman who is 5'4" (162.6 cm) tall would have a BMI of 15.1 kg/m²
The Complications of Being Too Thin
Registered dietitian Katherine Basbaum shares, “It's a jumping-off point to determine a healthy weight, but definitely not one-size-fits-all of healthy body factors." To get a rough idea, if your BMI is less than 18.5, you're considered underweight.
Body mass index (BMI)
BMI is calculated by dividing weight in kilograms by the square of height in metres (kg/m2). BMI in this report is classified into five categories: underweight (BMI less than 18.5kg/m2) normal or healthy weight (BMI 18.5 to 24.9kg/m2)
Sleep deprivation has long been linked to an increased risk of becoming overweight or obese. Researchers found that getting less than seven hours of sleep resulted in weight changes and may lead to weight gain, either by increasing food intake or decreasing energy burned.
Create a calorie surplus – eat 300-500 extra calories daily for steady gain, or 700-1,000 for faster results. Focus on protein-rich foods – aim for high-quality sources like lean meats, eggs, and dairy. Add strength training – build muscle mass, not just fat. Eat frequently – 5-6 smaller meals throughout the day.