Struggling to Gain Weight? Try These Simple Game-Changing Hacks!


While obesity is a more common health concern that many people face, the challenges of those struggling to gain weight are often shadowed. For many individuals, gaining weight is a complicated phenomenon, particularly those with a fast metabolism and a naturally lean body.

Gaining or losing weight involves a deep and comprehensive understanding of the body’s natural physiology and the concepts of exercise, caloric surplus, and dietary needs. It is immeasurably more than simply eating a lot.

Those who’re struggling to gain weight are susceptible to various health concerns such as amenorrhea (absence of menstruation), low bone mineral density, high risk of osteoporosis, malnutrition, complications in pregnancy and infertility in women, energy deficiency, anaemia and hair loss.

A person can be underweight due to various reasons such as poor absorption of nutrients in the body, genetics, poor appetite (due to constipation, diarrhoea, food intolerance, infections acid reflux), eating disorders like anorexia nervosa, lack of availability of food due to poverty or monetary restrictions and drug usage that affect body weight.

Steps on how to gain weight fast without compromising your health

Going ahead, we will explore the scientific interventions that can be adopted to gain weight with evidence-based data and the most efficient strategies required for healthy weight gain.

1. Increase Your Caloric Intake: Understanding Caloric Surplus to Gain Weight

• One of the best ways to gain weight is to consume more calories than your body burns which is also known as calorie surplus.
• A 300-500 calorie surplus is generally considered sufficient to gain weight in a slow and sustained manner.
  
• However, people tend to opt for shortcuts to gain weight such as consuming calorie-dense food with no nutritional value. Weight gain should not be by consuming processed foods or those that contain excess fats and sugars as these are high in calories, which can increase the risk of diseases such as Type 2 diabetes.
• It is pertinent to note that one needs nutrient-dense foods for healthy weight gain to ensure muscle gain, rather than just fat deposit.

2. Ratio of Macronutrients: Focus on Protein-Rich Foods, Healthy Fats and Carbohydrates

• Protein doesn’t just help in muscle growth and recovery but also helps in nutrient absorption, completing enzymatic reactions, digestion, and satiating your hunger. Including protein-rich food such as meat, chicken, turkey, fish, eggs, legumes, soy, seeds, yogurt, beans, and dairy products can help support your healthy weight gain goals.
• According to scientific studies, a person needs to eat as much protein (in grams) as their weight (in kilograms) for example a healthy individual weighing 50 kg would require 50 grams (g) of protein divided across meals to fulfil his daily protein requirement.
• Healthy fats are the most calorie-dense macro nutrients naturally found mostly in olive oil, avocado, nuts, flaxseeds, fatty fish, sesame oil, ground nut oil, and dairy products like milk, yogurt, and cheese to gain weight. Eating these foods can help you consume more calories with less volume ultimately leading to healthy weight gain.
• Have an appropriate balance of simple and complex carbohydrates that provide instant and sustained energy to the body and improve decreased glycogen levels. Whole grains like quinoa, oats, brown rice, whole wheat pasta, fresh fruits, millets, and pulses are good sources of carbohydrates, which are calorie-dense and provide sustained energy.

3. Eat Small Meals at Frequent Intervals (Multiple Small Meals)

Snacking regularly with dense snacks like trail mix, nuts (walnuts, almonds, Prunes, dates, cashews), peanut butter, protein bars, and smoothies, shakes, whole green gram sprouts, multigrain pancakes, eggs, milk, and fox nuts can help with healthy weight gain.

• Home-made meals are also one of the weight gain hacks that one should incorporate into their lifestyle instead of binging on empty-calorie junk food options.
• Blending nutritious ingredients rich in calories into a smoothie or shake can help if you're eating on the go. 
  

4. Incorporate Strength Training Into Your Routine

• Strength training stimulates muscle growth, boosts metabolism and enhances the utilisation of nutrients. Hence, it is recommended if one is trying to gain weight.
• While weight lifting exercises like bench press, deadlift, overhead press, and squats are essential to gain weight, body weight exercises such as pull-ups, push-ups, dips, and lunges should not be avoided as they’re pivotal for strength and muscle enhancement contributing to an aesthetic physique.
  

5. Get Enough Sleep and Manage Stress

• Stress and sleep deprivation can result in an imbalance in the appetite- regulating hormones leptin and ghrelin. While leptin decreases appetite, ghrelin increases it, leading to suppressed appetite and unhealthy cravings for processed foods.
• Furthermore, the production of growth hormones essential for muscle recovery post-strength training can also be affected by stress. Therefore, lifestyle changes like sleeping for at least 7 to 9 hours each night an essential healthy weight gain hacks that should be incorporated for optimal results.

6. Consider the Best Supplement to Gain Weight

• Although there are no replacements for whole nutrient-rich foods to fill the nutritional gaps, whey protein and mass gainers can be incorporated into your weight gain journey for optimal results.
• Steadfast Nutrition’s Power Massive mass gainer is loaded with calories, carbohydrates, protein, essential vitamins, and minerals, which will help you gain muscle mass and weight. Power Massive also provides enzymes like lactase and protease to prevent indigestion, bloating, and gas issues. Power Massive is also packed with special ingredients like taurine that prevent oxidative stress. It comes in a chocolate flavour with no added preservatives or added sugar. Each 100 g sachet provides simple and complex carbohydrates (76 grams), fast and slow-release protein (15.5) grams and essential vitamins and minerals.
• Opt for protein supplements such as Steadfast Nutrition’s Incredible Whey, a special blend of whey protein isolate and concentrate that provides 24.8 g protein per serve and is enriched with electrolytes that provide hydration. Incredible Whey also contains taurine, an excellent antioxidant, inositol, which helps reduce stress-induced anxiety, alpha lipoid acid which helps manage blood sugar levels and digestive enzymes which are good for your gut health and bowel movement.
• Supplements should not be considered a magic potion that will give immediate results. Being consistent and determined with your workouts and diet is essential to ensure weight gain sustainably and healthily.

Conclusion

A person is considered underweight if their weight and body fat percentage in comparison to their height is less i.e. their BMI (Body Mass Index) is under the cut-off point on the BMI calculator. A BMI below 18.5 is grouped under the underweight category. Consequently, to gain weight and maintain a healthy BMI one needs to consume a balanced diet with foods rich in all macro and micronutrients while also incorporating strength and weight training exercises. Some weight gain methodologies could have a severe negative impact on the human body. Hence it is essential to consult a professional medical provider to ensure a healthy lifestyle and weight gain.