Struggling to Gain Weight? Here’s How You Can Do It Right!

Struggling with a bony frame? We have your weight woes covered.

Decoding the ideal way to gain weight. 

(Photo Courtesy: Rhythum Seth/The Quint)

As surprising as it may sound, there are people who are struggling to gain weight. Feel envious if you will but such is life – unfair and unexpected. Social media platforms are replete with anxious people wanting to know the magic trick that can give them the muscle they so crave. Don’t believe us?

While body fat is looked at contemptuously like nothing else, being too skinny comes with its set of judgements too.

It is not just common folk like us who are at the receiving end. Television actress Aneri Vajani became the target of trolls for being too skinny soon after she posted a picture on social media wearing a bikini.

Abuses were hurled at the actress for baring it all despite not having ‘enough’ skin. There was the usual name calling, incessant body shaming and adjectives such as ‘kuposhan’ thrown loosely at the actress for not being the perfect weight.

While one should certainly not bow down to trolls and body shamers, ignoring one’s health just to make a point is not advisable either. Being underweight or overweight could be a sign of a health problem that needs to be taken care of.

Also Read: Can’t Lose Weight? 5 Hormones in Your Body Might Be Out of Whack

There are many inspiring stories of people battling difficulties to shed excess weight and the same goes for people wanting to add extra kilos, though fewer in number.

Since there is not much chatter around gaining weight and doing it right especially in a country like ours where obesity is a looming concern, we got talking to Dr Pooja Sharma of drpoojasharma.com, a nutritionist and lifestyle expert based out of Powai, Mumbai to gain perspective on gaining weight the healthy way.

1. Set a Realistic Goal

You cannot gain weight in the blink of an eye. To some of us who gain kilos almost instantaneously, this might seem to be the case. But for those of you struggling to pile them on, it is easier said than done.

First things first, you cannot achieve the ideal weight overnight. Therefore, you need to have your priorities right. Set a realistic target and start working towards it. Quick fixes are just that – quick and diminishing. Besides, it is cruel to subject your body to drastic changes all of a sudden. Take it slow, take it easy, and you’ll be surprised with the results.

2. Make Sure You’re Eating Right

A healthy diet is the key to gaining weight. (Photo: iStock)

For comprehensive weight gain, you have to ensure to keep the calorie intake higher than the calories you burn. This, however, isn’t a license to binge on junk food – it is unhealthy, devoid of nutritions and a source of bad calories.

Instead, ensure just the right balance of fats, carbs and proteins. Munch on nuts, leafy greens, dairy products and stay far away from sodas and donuts.

Dr Pooja Sharma suggests maintaining a good protein-carbohydrate diet. She says:

The ratio of cereal to pulse (eg: Roti:Daal) should be 7:3. Increase your protein intake through foods such as chicken, fish, peanut butter and eggs in the diet. Vegetarians should increase the consumption of paneer, tofu, soya and peanut in the diet.

3. Never Underestimate the Power of Exercise

Running is the key to a fitter body. (Photo: iStock)

Extra calories run the risk of getting accumulated in the fat cells, giving you the dreaded paunch – a phenomenon not exclusive to fat people. Exercise is essential for a well-toned body and to amass weight in the right manner, hit the gym.

Strive for a balance of cardio, weight training and fun exercises. Lifting weights will take you a long way in gaining lean mass, giving you a fuller, fitter and healthier body.

Walking at least 3-4 kms a day is advisable as it improves metabolism and induces hunger, according to Dr Pooja Sharma.

4. Small Changes Can Take You a Long Way

Try to sneak snacking hours in between meals and fill yourself up with nuts, oats and fruits to gain good nutrition. If you are a smoker, this might be the time to call it quits as smoking is directly proportional to weight loss. Taking adequate rest and not over-exerting the body in a bid to gain weight fast is crucial.

Most importantly, be patient and persistent. Body transformations do not happen magically. You have to work hard for it – really hard. Let NOTHING make you believe otherwise.

Also Read: 7 Drinks to Jump Start Your Metabolism