How to Gain Weight: Myths and Facts
Why Is Being Underweight Unhealthy?
While excessive weight gain is a widely discussed issue today, being too thin can also lead to various health problems. That’s why it’s important to understand how to achieve a healthy weight, whether you need to lose or gain pounds.
People with low body weight often don’t consume enough essential vitamins and minerals, which can affect the body’s normal functions.
A lack of calcium and vitamin D increases the risk of osteoporosis, while insufficient calorie and nutrient intake can weaken the immune system.
How to Determine If You Need to Gain Weight
Dietitian Katherine Zeratsky from Mayo Clinic recommends two ways to determine if you are underweight:
Calculating Body Mass Index (BMI): If your BMI is below 18.5, you are considered underweight.
Comparing with the typical weight for your age: If your weight is 15–20% lower than the average for your age, it is classified as underweight.
Myths and Facts About Gaining Weight
Myth: Some people simply can’t gain weight no matter how much they eat.
Fact: Everyone can gain weight, but the process may be slower for some people depending on genetics, metabolism, and eating habits. If no progress is seen, the issue is usually insufficient calorie intake or a lack of proper nutritional strategies. Consuming calorie-dense foods, eating regularly, and incorporating strength training can help with sustainable weight gain.
In rare cases, difficulty in gaining weight may be due to hormonal issues (such as hyperthyroidism) or other health conditions. If you suspect this is the case, consult a doctor and undergo necessary tests.
Myth: Eating only unhealthy food is the fastest way to gain weight.
Fact: While high-calorie foods can increase weight, unhealthy choices like fried and highly processed foods can lead to health problems such as high cholesterol, digestive issues, and inflammation. Instead, focus on a balanced diet with nutrient-rich foods such as nuts, avocado, healthy fats, and complex carbohydrates.
Myth: If you don’t feel hungry, you don’t need more food.
Fact: Many underweight individuals have a smaller appetite and may not feel the need to eat more. However, to achieve healthy weight gain, it’s crucial to consume enough calories even when hunger isn’t a primary factor. Eating on a schedule, adding high-calorie snacks, and increasing portion sizes can help with gradual weight gain.
Myth: Supplements are harmful and unnecessary for weight gain.
Fact: Protein shakes and mass gainers can be beneficial, especially for individuals who struggle to get enough calories from food alone. They provide a quick and convenient way to boost calorie and protein intake. However, they should be used as a supplement to a balanced diet rather than the main source of nutrients. Consuming one shake per day can support healthy weight gain, particularly when combined with strength training.
Myth: The more calories you eat, the faster you gain weight.
Fact: According to the UK’s National Health Service (NHS), a healthy approach to weight gain involves increasing daily intake by 300–500 calories. However, many people miscalculate their actual intake, which can lead to either excessive fat gain or a lack of progress. Tracking calorie intake for 2–3 weeks can help make precise adjustments to the diet.
Myth: Cardio prevents weight gain.
Fact: Cardio workouts are not an enemy to weight gain. They improve cardiovascular health and stimulate appetite, which can help increase calorie intake. The key is balance—high-intensity cardio may burn too many calories, but moderate activity (such as walking or light interval training) can support muscle gain when combined with strength training and adequate calorie intake.
Fat Gain vs. Muscle Gain
When talking about gaining weight, it’s essential to understand the difference between fat gain and muscle gain.
Both processes lead to increased body weight, but the results and effects on the body are significantly different.
Fat gain occurs when you consume more calories than needed without focusing on food quality or exercise. This can lead to excess fat accumulation, which may not contribute to better health or physical fitness.
Muscle gain is achieved through a combination of proper nutrition—focusing on high-quality calories—and strength training, which stimulates muscle growth. This is a slower but much healthier and more sustainable approach to weight gain, leading to improved physical condition and metabolism.
Disclaimer
WiseBite blog articles are for educational purposes only and should not be considered medical advice. Individuals with existing health conditions should consult a healthcare professional before making any dietary changes.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
https://sunnyhealthfitness.com/blogs/health-wellness/gain-weight-for-health?srsltid=AfmBOorJa2DTdUyjVBS7y9DM45BJZQzt4iQAOQ137lueytbTmkfborQJ
https://www.medicalnewstoday.com/articles/321982#increase-caloric-intake