3 Best Things to Do If You Need to Gain weight

Weight gain is not always negative. There are times when people would actually need to add on more weight. Sometimes, weight loss might be a sign of an underlying medical condition or just the fact that one is not eating enough. One of the ways to quickly identify weight loss in a person is skinniness.

However, losing weight may be intentional especially in dieting and sports. But unexplained weight loss is a problem as it may be caused by a disease. Before deciding if your partner needs to gain weight, you need to first determine why they are losing weight.

How do I know if I need to gain weight?

Determining whether you need to gain weight involves considering various factors, including your current body composition, health status, goals, and overall well-being. Here are some guidelines to help you assess whether gaining weight is appropriate for you:

  1. Body Mass Index (BMI): BMI is a commonly used measure that calculates your weight in relation to your height. While it’s a basic tool, it doesn’t account for factors like muscle mass or distribution of weight. A BMI below 18.5 is considered underweight, which may indicate a need to gain weight. However, it’s important to use BMI alongside other indicators for a comprehensive assessment.
  2. Body Composition: Body composition refers to the distribution of muscle, fat, and other tissues in your body. If you have a low percentage of body fat and lack muscle mass, you might consider gaining weight to improve overall health and aesthetics.
  3. Health Concerns: If you’re underweight or experiencing health issues due to insufficient nutrition, gaining weight may be recommended. Nutritional deficiencies and a weak immune system can result from inadequate weight.
  4. Energy Levels: If you constantly feel fatigued, lack energy, or struggle to perform daily activities, it could be a sign that your body isn’t receiving enough nutrients and calories.
  5. Hormonal Imbalances: Low body weight can sometimes lead to hormonal imbalances, affecting menstrual cycles in females and testosterone levels in males.
  6. Fitness and Athletic Goals: For those pursuing fitness or athletic goals, gaining weight may be necessary to build muscle and enhance performance. Consult with a fitness professional to determine the appropriate approach.
  7. Psychological Well-being: Extreme thinness or underweight status can impact self-esteem and mental well-being. Gaining weight to reach a healthier and more balanced body composition can positively affect your self-image.
  8. Medical Advice: If you’re unsure whether you need to gain weight, it’s wise to consult a healthcare professional or registered dietitian. They can evaluate your individual situation, health history, and goals to provide personalized guidance.
  9. Relationship with Food and Body: If you’re excessively restricting food intake or engaging in unhealthy behaviors to maintain low weight, it might be beneficial to explore a healthier relationship with food and your body.
  10. Social and Cultural Factors: In some cultures and societies, certain body types are idealized. It’s essential to focus on what’s healthy and comfortable for your body rather than conforming to societal standards.

Each person’s body is unique, and what’s considered a healthy weight varies from one individual to another. It’s important to focus on health, well-being, and functionality rather than striving for a specific number on the scale.

3 Best Things to Do If You Need to Gain Weight

Unexplained weight loss is a problem as it may be caused by a disease. Find the 3 best things to do if you need to gain weight.

1. See a Doctor

This is very important, especially in unexplained weight loss. A physician is in a better position to assess and diagnose a person to determine if the weight loss is a sign of sickness or some other reasons. Some sicknesses that can cause unexplained weight loss include cancer, diabetes, diarrhea, malnutrition, HIV/AIDS, tuberculosis, smoking, depression, etc. Eating disorders might also cause it.

Once your physician determines the cause, he/she will also be able to recommend steps and an appropriate diet to restore lost weight and get back in shape.

Apart from medical conditions, there are also times people may just wish to gain weight to get in shape or just to ‘add more flesh’. If you think your partner needs to gain weight. Explain calmly and help them to get in shape. A person that wants to gain weight quickly and healthily should do the following:

2. Eat More

This is simple. Many people lose weight simply because they are not eating enough. Weight operates by calories. We gain weight when we take in more calories than we let out (burn). Overweight people have excess calories that become fat in their bodies. If you think your partner needs to gain weight, advise them to eat more. They should try to take in a little more calories than their body needs.

Of course, this advice does not mean one should just be eating everything in sight. The meals for weight gain should remain balanced; and they should still stay away from junk food. One would need to eat a lot of proteins and vegetables. That is how to gain weight quickly in a healthy way.

3. Exercise

This may seem a bit of counter advice at first since exercise makes us burn calories but it really is not. Excess calories get stored up as fat and one may end up being overweight when the intention was just to gain a little more weight.

By exercising, excess calories get stored up in your muscles and you gain strength too. If your partner does not exercise, you could get them to register at a gym and exercise regularly, especially by lifting weights. This way, they will gain weight and still be in good shape.

Finally, support your partner through the process of their weight gaining. Other ways by which one may gain weight are:

  • Sleeping well. Sleep quality affects muscle growth and weight gain.
  • Quitting unhealthy habits such as smoking. The steps above (diet and exercising) may not be as productive as expected if one continues in unhealthy habits.

Why Weight Gain May Be Important for Better Fitness Results

While weight gain is often associated with concerns about health and appearance, there are instances where it can play a crucial role in achieving better fitness results. Gaining weight, when done in a controlled and strategic manner, can contribute to improved athletic performance, muscle growth, and overall fitness. Here’s why weight gain may be important for unlocking better fitness outcomes:

  1. Muscle Development: Gaining weight can provide the additional calories needed to support muscle growth. When paired with strength training exercises, a calorie surplus helps promote muscle protein synthesis, resulting in increased muscle size, strength, and definition.
  2. Enhanced Strength and Power: Increased muscle mass translates to greater strength and power. This is particularly beneficial for athletes and individuals engaged in sports or activities that require explosive movements or lifting heavy weights.
  3. Improved Performance: For athletes and fitness enthusiasts, weight gain can lead to improved performance in various activities. A well-structured weight gain strategy supports the energy demands of rigorous training and competition.
  4. Optimal Energy Levels: Weight gain can help ensure you’re consuming enough calories to fuel your workouts and daily activities. Adequate energy intake is essential for maintaining workout intensity, endurance, and overall vitality.
  5. Injury Prevention: Gaining weight can provide additional protection for joints and bones, reducing the risk of injuries during high-impact activities. Adequate body mass can act as a cushion, absorbing forces that could otherwise lead to strain or injury.
  6. Metabolic Benefits: A controlled weight gain approach can increase your metabolic rate, allowing your body to efficiently process nutrients and energy. This can contribute to improved nutrient absorption and overall metabolic health.
  7. Balanced Hormones: Maintaining a healthy weight is essential for hormonal balance. Weight gain can positively impact hormone levels, contributing to better recovery, muscle growth, and overall well-being.
  8. Enhanced Body Composition: Gaining weight with a focus on muscle rather than fat can lead to a more favorable body composition. A higher muscle-to-fat ratio supports a healthier physique and improved athletic performance.
  9. Muscle Recovery: Adequate calorie intake from a weight gain strategy aids in post-workout recovery. Proper nutrition provides the nutrients necessary for repairing muscle tissue and reducing muscle soreness.
  10. Personalized Approach: Weight gain for better fitness results should be personalized to individual goals, activity levels, and body type. A registered dietitian or fitness professional can help design a tailored plan that aligns with your objectives.
  11. Mental Confidence: Seeing positive changes in your physique, strength, and performance due to weight gain can boost your self-confidence and motivation to continue pursuing your fitness goals.
  12. Long-Term Benefits: Gaining weight in a controlled manner and focusing on muscle growth sets the foundation for long-term fitness success. It supports sustained improvements in strength, endurance, and overall health.

It’s important to note that weight gain should always be approached in a healthy and balanced way. With a strategic and personalized approach, weight gain can be a valuable tool for achieving better fitness results and maximizing your athletic potential.

Dietrich Grabbe

Fitness and Health Expert

Dietrich Grabbe is widely recognized as Germany's foremost authority on fitness and health. Dietrich's profound knowledge spans exercise science, nutrition, and mental wellness, positioning him as a sought-after expert in the field.

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