Rate this article and enter to win
“I am healthy but on the skinny side. How do I gain weight?” – David G., third-year student, Michigan Technological University
First and foremost, it’s great that you’re healthy. As for your question about how to gain weight, what I’m wondering is whether this is health related, a requirement for a sports team, or for body image reasons.
If your reason for wanting to gain weight is related to body image, I would first encourage you to look inward and see if you might be willing to start practicing self-acceptance (possibly with help from an expert) around your body the way it is. Societal pressures around body image affect both men and women, and trying to manipulate your weight based on this could lead to unhealthy habits and behaviors if left unchecked.
If your weight-gain question is related to a health care provider’s recommendation or a requirement for a sports team, there are many healthy ways to go about gaining weight slowly and gradually; however, the pace at which your weight changes will depend on your individual metabolism and how many calories your body is burning day-to-day.
How body composition and metabolism impact weight
Everyone is unique in terms of our natural body type and metabolism. We all have our own “set point” (the healthy weight range where we tend to feel our best), which may or may not be in alignment with the standard body mass index (BMI) ranges seen online or at a doctor’s office.
Body composition can also impact weight and metabolism. For example, muscle cells are denser than fat cells, so people with more muscle mass will often be in higher weight and BMI ranges compared to other people who wear a similar clothing size but have less muscle.
The more muscle and lean body mass a person has, the faster their metabolism will be. Males naturally have more muscle and lean body mass compared to females because of hormonal differences, so it can be more difficult for boys and men to gain weight.
Healthy ways to gain weight
Generally speaking, the key to gaining weight in a healthy way is to eat a “net positive balance” of extra calories that exceed what your body is burning each day.
Increasing calories for some people can lead to fullness and discomfort, so eating more high-calorie, low-volume foods, such as peanut butter, avocado, oils, and full-fat versus low-fat dairy products, can make it easier to gain weight with less discomfort. Eating small, frequent meals or smoothies throughout the day can also reduce the potential for digestive discomfort.
If possible, I recommend working with a registered dietitian to help you figure out your natural metabolic rate and calorie requirements. A registered dietitian can also help you find customized food combinations that meet the above guidelines and support your weight goals using a healthy, balanced approach.
Best of luck!