101 Guide For Healthy Weight Gain

While gaining weight may seem like an easy task for many, some individuals face challenges in increasing their body weight. Being underweight can have various negative effects on your overall health including a weakened immune system, reduced muscle strength, decreased energy levels, and a higher risk of developing certain medical conditions. Let us know some healthy ways of gaining weight.

Assessing Your Current Weight and Health Status

By evaluating factors such as your Body Mass Index (BMI) and body composition, you can gain valuable insights into your overall health and determine the best approach to reach your weight gain goals. Body Mass Index (BMI) is used to determine weight status.

It is calculated by dividing your weight in kilograms by the square of your height in meters.

• Normal: BMI between 18.5 and 24.9
• Underweight: BMI below 18.5
• Overweight or obese: BMI above 24.9

While BMI provides a general indication of weight status, it does not take into account body composition, which refers to the percentage of fat, muscle, and other tissues in the body.

It is important to go beyond BMI to assess body composition when considering weight gain goals. This can be done through various methods such as skinfold thickness measurements, bioelectrical impedance analysis (BIA), or dual-energy X-ray absorptiometry (DEXA) scans.

How Many Calories do you Need for Weight Gain?

Knowing how many calories you need to consume each day is crucial because to gain weight, you need to consume more calories than your body burns. This is called a caloric surplus.

One commonly used formula to determine daily caloric needs is the Harris-Benedict equation, which takes into account factors such as age, gender, activity level, and goals.

Here's how you can calculate your daily calorie needs using the Harris-Benedict equation:

• For men: BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) - (6.75 x age in years)
• For women: BMR = 655 + (9.56 x weight in kg) + (1.85 x height in cm) - (4.68 x age in years)

After calculating your basal metabolic rate (BMR), you need to multiply it by an activity factor to determine your total daily calorie needs:

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days/week): BMR x 1.725
• Extremely active (very hard exercise/sports & a physical job): BMR x 1.9

Structuring a Balanced Meal Plan

Once you know the amount of calories needed, you need to structure a balanced meal plan. Here are some tips to help plan your meals:

• Include protein-rich foods like lentils, chickpeas, paneer, chicken, fish, and eggs in your diet. Aim for at least 1-1.5 grams of protein per kilogram of body weight per day.
• Opt for complex carbohydrates like whole grains, brown rice, oats, and sweet potatoes. These provide sustained energy and essential nutrients.
• Incorporate healthy fats from sources like nuts, seeds, avocados, and olive oil.
• Focus on nutrient-dense foods: Choose foods that are rich in vitamins, minerals, and antioxidants to support overall health.
• Include calorie-dense options: Add foods like nuts, nut butter, dried fruits, and full-fat dairy products to your diet.
• Include traditional Indian dishes like dal (lentils), rajma (kidney beans), paneer (cottage cheese), and ghee (clarified butter) in your meals.
• Opt for Indian bread like chapatis or parathas made from whole wheat flour instead of refined flour.
• Incorporate fruits like bananas, mangoes, and dates for a natural source of calories.

Strategies for Healthy Weight Gain

Here are some effective strategies to help you achieve your weight gain goals:

1. Incorporating Nutrient-Dense Foods

It is essential to include nutrient-rich foods in your diet. Some examples include:

• Lean proteins: Include sources like chicken, eggs, fish, lentils, and tofu in your meals. These provide essential amino acids for muscle growth.
• Complex carbohydrates: Opt for whole grains, such as brown rice, quinoa, and whole wheat bread. These provide energy and help in maintaining a balanced diet.
• Healthy fats: Choose sources like nuts, avocados, and olive oil. These provide necessary calories and aid in the absorption of fat-soluble vitamins.
• Dairy products: Milk, yoghurt, and cheese are excellent sources of protein and calcium.

2. Optimizing Meal Frequency and Portion Sizes

In addition to consuming nutrient-dense foods, it is important to optimize meal frequency and portion sizes for efficient weight gain.

• Have regular meals: Aim for three main meals and two to three snacks throughout the day. This will ensure a steady supply of nutrients for your body.
• Increase portion sizes: Gradually increase your portion sizes at each meal to provide more calories without overwhelming your digestive system.
• Eat calorie-dense foods: Include foods like nuts, nut butter, dried fruits, and granola in your snacks to increase calorie intake.

3. Utilizing Supplementation Wisely

Some supplements that may aid in healthy weight gain include:

• Protein supplements: Whey protein powder or plant-based protein powders can be used to supplement your diet.
• Weight Gainer Supplements: Weight gain supplements are specifically designed to provide additional calories and nutrients for healthy weight gain. However, you must not use any such supplements without consulting a healthcare professional.

4. Incorporating Resistance Training and Exercise

Many individuals falsely believe that exercise is only meant for weight loss or maintenance. However, incorporating exercise into your routine can help in promoting muscle growth and enhance overall weight gain.

When you engage in resistance training exercises, such as lifting weights or using resistance bands, you stimulate your muscles to grow and become stronger. This leads to an increase in muscle mass, which contributes to weight gain.

Some guidelines for incorporating resistance training exercises into your routine include:

• Start with compound exercises: Squats, deadlifts, bench presses, and shoulder presses are great compound exercises that work for multiple muscle groups simultaneously.
• Gradually increase weight and intensity: As your muscles adapt to the exercises, it's important to progressively increase the weight or intensity to stimulate further muscle growth.
• Allow for adequate rest: Rest days are vital for muscle recovery and growth. Aim for at least one or two rest days per week.

Here are some sample workout routines suitable for beginners and intermediate individuals.

For Beginners:

• Squats: 3 sets of 10 repetitions
• Bench press: 3 sets of 10 repetitions
• Bent-over rows: 3 sets of 10 repetitions
• Overhead press: 3 sets of 10 repetitions

For Intermediate Individuals:

• Barbell squats: 4 sets of 8 repetitions
• Deadlifts: 4 sets of 8 repetitions
• Dumbbell chest press: 4 sets of 8

Monitoring Progress and Making Adjustments

By monitoring your progress, you can determine if your current approach is effective or if adjustments need to be made. Here are some methods to track your weight gain accurately:

• Measuring Body Weight: Use a reliable weighing scale and measure your weight at the same time each day, preferably in the morning before eating or drinking anything.
• Body Measurements: Measuring specific body parts such as your chest, waist, and hips, can provide valuable information about muscle and fat gain.
• Body Fat Percentage: This measurement indicates the proportion of fat in your body compared to lean mass. There are various methods to measure body fat percentage, including skinfold callipers, bioelectrical impedance devices, and DEXA scans.

Conclusion

In conclusion, healthily gaining weight requires a holistic approach that focuses on overall well-being. It's important to remember that gaining weight should never be about unhealthy habits or shortcuts. Instead, it should be about nurturing your body, mind, and soul.

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Medically reviewed by Dr Sonia Bhatt.