10 Habits for Early Weight Gain
Gaining weight may sound easy, but for many people, it can be as challenging as losing it. The goal, however, should not be to add empty calories or fat but to build lean muscle and healthy body mass.
According to Dietician Geetanjali Mengi, one of Mumbai’s leading weight gain nutritionists, weight gain must be achieved through balanced nutrition, consistent eating habits, and a wholesome lifestyle.
Here are ten effective habits that can help you gain weight in a healthy and sustainable way.
1. Eat More Frequently
Instead of sticking to three large meals, aim for **five to six smaller meals** throughout the day. Eating every 2–3 hours ensures a steady intake of calories and prevents your metabolism from burning too fast.
Include calorie-dense, nutrient-rich foods like nuts, seeds, whole grains, and dairy in these mini meals to boost your overall intake.
2. Choose Calorie-Rich, Nutrient-Dense Foods
Focus on foods that provide both calories and nutrients. Whole milk, paneer, ghee, peanut butter, avocados, bananas, sweet potatoes, and whole grains are excellent choices.
Avoid junk food or sugary snacks — they may increase fat but don’t build strength or immunity. A healthy weight gain diet emphasizes nutrient quality, not just calorie count.
3. Include Protein in Every Meal
Protein is the building block of muscle. Without adequate protein, you may gain fat instead of lean mass. Include sources like lentils, eggs, chicken, fish, tofu, beans, curd, and milk in your daily diet.
Geetanjali Mengi recommends consuming around 1.2–1.6 grams of protein per kilogram of body weight daily for healthy muscle gain.
4. Don’t Skip Breakfast
Breakfast sets the tone for your metabolism. A nutritious and calorie-rich breakfast helps replenish your energy stores after an overnight fast.
Include options like **oats with milk and nuts**, peanut butter toast, fruit smoothies, or eggs with whole wheat toast.
Starting your day with a protein and carb combo is key to maintaining a positive energy balance.
5. Add Healthy Fats
Fats are calorie-dense and essential for hormone balance, energy, and cell repair. Incorporate good fats like olive oil, flaxseeds, almonds, walnuts, and ghee.
You can drizzle extra olive oil on salads or cook with ghee to add calories without increasing portion size drastically. However, moderation is vital — choose unsaturated fats over fried or processed ones.
6. Strength Training and Resistance Exercise
Exercise is not just for those trying to lose weight. When combined with the right diet, strength training helps build muscle mass, which contributes to healthy weight gain.
Focus on compound exercises such as squats, push-ups, pull-ups, and resistance band workouts. Regular physical activity also boosts appetite and improves overall fitness.
7. Stay Hydrated but Avoid Excessive Water Before Meals
While hydration is important, drinking large amounts of water right before eating can reduce appetite. Sip water between meals instead.
Geetanjali Mengi advises including smoothies, shakes, and soups to stay hydrated while adding nutrients and calories.
8. Get Enough Sleep
Muscle repair and growth happen while you sleep. Aim for 7–8 hours of quality sleep each night.
Lack of rest can disrupt metabolism and slow down progress. A consistent sleep routine supports better digestion, hormone balance, and recovery after workouts — all of which are vital for healthy weight gain.
9. Track Your Progress
Monitor your calorie intake and body changes weekly. Keep a journal or use a mobile app to record meals, weight, and exercise.
Tracking progress helps you stay motivated and ensures you’re gaining weight steadily — ideally 0.5 to 1 kg per week. If there’s no improvement, increase calorie intake slightly under professional guidance.
10. Manage Stress and Stay Consistent
Stress and irregular eating habits can hinder weight gain. Chronic stress often suppresses appetite or leads to nutrient imbalance. Practice relaxation techniques such as yoga, meditation, or deep breathing. Remember, consistency is more important than intensity — small, steady improvements bring long-term results.
Final Takeaway
Weight gain is a journey that requires patience, nourishment, and persistence. Instead of focusing on high-calorie junk food, choose wholesome, balanced meals that provide lasting energy and vitality.
As Dietician Geetanjali Mengi emphasizes, “Healthy weight gain is not about eating more, but eating right — in the right balance, at the right time.”
If you’re struggling to gain weight, it’s best to consult a professional dietician who can design a personalized nutrition plan based on your metabolism, lifestyle, and health needs.
Geetanjali- The Voice of Healthcare- a Reg, Clinical Dietician Nutritionist, Wellness-Speaker, Author, Anchor, Wellness Expert, Pod-caster, Blogger, You tuber is based in Mumbai
