Struggling to Gain Weight? Here’s How to Increase Weight the Healthy Way - Part 1

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    Many people think weight gain is easy. But for some, gaining weight is harder than losing it. 

Being underweight can lead to

  • Low energy
  • Frequent illness
  • Hair fall
  • Weak muscles
  • Hormonal imbalance

    Healthy weight gain is not about eating junk food. It is about eating the right foods in the right quantity.

    As a dietician, let me explain how to increase weight the healthy way.



Why Am I Not Gaining Weight?

Common reasons:

  • Eating very small portions

  • Skipping meals

  • High metabolism

  • Stress and poor sleep

  • Low protein intake

  • Digestive issues

👉 The solution is planned eating, not overeating.


What Is Calorie Surplus? 

To gain weight, your body needs more calories than it burns.

👉 This is called Calorie Surplus.

Example:

  • If your body needs 1800 calories daily

  • You should eat 2000–2200 calories for weight gain

⚠️ Important:
Calories should come from healthy foods, not bakery items, fried snacks, or sugary drinks.



Protein – The Key Nutrient for Healthy Weight Gain

Protein helps in:

  • Muscle building

  • Healthy weight increase

  • Improving strength

  • Preventing fat-only weight gain

Protein-Rich Tamil Foods

  • Milk, curd, paneer

  • Boiled eggs

  • Chicken

  • Fish

  • Sprouts sundal

  • Green gram, black channa, White Channa, Cow peas, Peas

  • Dal, sambar, kootu

  • Groundnuts

  • Sesame seeds (ellu)

👉 Include protein in every meal.

    Healthy weight gain is not only about calories and protein.
Your body needs many nutrients to gain weight properly and safely.



Lifestyle Habits That Support Weight Gain

✔ Eat every 3–4 hours
✔ Avoid skipping breakfast
✔ Sleep at least 7 hours
✔ Manage stress
✔ Do light strength exercises


Healthy weight gain starts with:

  • Calorie surplus

  • Adequate protein

  • Consistent eating habits

📌 In the next blog, we will learn about other important nutrients needed for proper weight gain.

👉 Don’t miss Blog 2 of this series.


                                                                                                            - Saranya, Dietician / Sara Nutrition


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