How to Gain Body Weight?

If you are underweight, the best way to gain weight is to do it gradually and with a focus on nourishment, not just calories. Determine the underlying reason for your low weight first, then build your meals around nutrient-dense foods. Adding strength training can also help convert that extra energy into lean muscle. With proper planning, weight gain can benefit your overall physical strength as well as long-term health. Read on to know how to gain body weight in an effective and healthful way.

What It Means to Be Underweight?

Underweight refers to having a body weight that is too low to support good health. The most frequently used measure is the Body Mass Index (BMI). Using the World Health Organization (WHO) definition, an adult with a BMI of less than 18.5 is classified as underweight.

There are various reasons why a person may be underweight. Some individuals are born with a high metabolic rate or have genetic traits that make it difficult to gain weight. Others may lose weight due to medical conditions, mental health disorders, chronic infections, or restrictive diets.

For many, being underweight is not just about appearance or low energy. If left unaddressed, it can weaken the immune system, delay wound healing, cause nutrient deficiencies, and lead to hormonal imbalances.

When to See a Health Care Provider

You should think of visiting a doctor if:

• Your BMI is always below 18.5, and you cannot gain weight solely by dieting.

• You have lost weight quickly without a change in eating or activity patterns.

• You have digestive symptoms like persistent diarrhoea, bloating, or nausea after meals.

• You feel strangely tired, dizzy, or cold all the time. These are signs of nutrient deficiencies.

For any of these symptoms, the doctor’s response can range from medication or hospitalisation, depending on the severity of your conditions. If the latter is the case, your health insurance plan can help you against high medical costs.

Healthy Ways to Gain Weight

If you are thinking about how to increase weight without affecting your health, the following strategies can help you get started:

• Eat five to six small meals daily rather than three.

• Include nuts, seeds, avocado, full-fat dairy, and healthy oils such as ghee or olive oil.

• Eggs, lentils, chicken, fish, paneer, or yoghurt must be included in every meal.

• Choose complex carbohydrates like whole wheat, oats, brown rice, and starchy vegetables for sustained energy.

• Add smoothies made with milk, peanut butter, banana, and protein powder to boost calorie intake.

• Include resistance training to help in lean muscle gain, not fat gain.

While these tips are great, they may not always work the same for everyone. Hence, you should use your cashless health insurance benefit to consult your doctor before trying any of them.

Nutrient-Rich Food Choices

It is possible to incorporate some nutrient-dense foods into your daily menu, including:

• Full-fat milk and dairy products

• Whole grains and starchy vegetables

• Legumes and soy foods

• Eggs and oily fish

• Dried fruits and seeds

Smoothies and Shakes for Weight Gain

The following are some of the combinations that support healthy weight gain:

• Milk + Banana + Peanut butter + Oats: Provides protein, healthy fats, carbohydrates, fibre, potassium, and up to 600 calories per serving.

• Full-fat yoghurt + Mango + Almonds + Honey: Provides probiotics, minerals, healthy fats, and antioxidants.

• Avocado + Cocoa powder + Whole milk + Dates: Offers healthy monounsaturated fats, magnesium, potassium, and calorie-dense energy.

Beverages and Timing

Avoid beverages including tea, coffee, and soft drinks near meals, as they suppress appetite or leave you too full with no substantial nutrients. Instead, opt for calorie-dense drinks that contribute to your intake. Whole milk provides a good mix of protein, calcium, and calories.

Be strategic about fluid timing. Drink fluids between meals rather than during them to prevent premature fullness. High-calorie beverages can also be used as snacks. For instance, a banana milkshake mid-morning or a protein smoothie after dinner.

Role of Exercise in Gaining Weight

Exercise supports healthy weight gain by promoting lean muscle growth rather than fat. Here are some tips:

• Prioritise strength training: Weightlifting or resistance band exercises help build muscle. Aim for 2-4 sessions per week with rest days.

• Limit intense cardio: Excessive running burns needed calories. Choose low- or moderate-intensity options like walking or light cycling.

• Time your meals: Eat a protein- and carb-rich meal 1-2 hours before training, and have a recovery snack within an hour after.