Why is it difficult for some people to gain weight?

Being a healthy weight for your height and build gives your body the best chance at working efficiently and keeping you well. Being underweight can cause health issues such as a weakened immune system, fertility problems and muscle weakness. Reaching a healthy BMI can, therefore, help resolve some of these problems.

But, for some individuals, gaining weight can be as challenging as losing it.¹

There are ways you can gain weight safely without eating a high-fat, high-sugar diet. We break down some of the most effective ways you can safely add weight without damaging your health or wellbeing.

Like there are many reasons why you might be underweight, there are also a whole host of explanations as to why it might be difficult to gain it. You may feel nauseous, have a lack of appetite or be taking a medication that causes weight loss as a side effect.

But it doesn’t stop there, some other reasons include:

• Fast metabolism: Your body might convert food into energy faster than the average person.
• Genetics and family history: You may have genes that make it more likely for you to have a leaner build.
• Medical conditions: Conditions like an overactive thyroid, coeliac disease or digestive disorders can interfere with your body’s ability to get nutrients from your food, making it harder to gain weight. Even if you are eating the recommended daily amount of calories, your body may not fully benefit from them.
• Physical activity: If you lead a very active lifestyle you will be using up your body’s natural energy stores – calories. This will prevent excess energy from being stored as fat in your body.¹

Eat nutrient-dense foods

Nuts, avocados, cheese, lean meats and dried fruits can help you get the essential nutrients you need for a healthy lifestyle while increasing your calorie intake.²

If you don’t have an appetite, eating smaller, more frequent meals can make it easier to eat more throughout the day. High-calorie snacks, like protein bars or drinks, also help increase your daily calorie intake without making you feel full. But these products shouldn’t be used as substitutes for meals.²

Exercise throughout the week

Resistance exercises are great ways to build lean muscle and contribute to your body mass. Weightlifting, resistance band exercise and even swimming can help put your muscles under tension and develop strength.²

Set goals and stick to them

Weight gain is a gradual process, and staying motivated is key. Setting realistic goals, like gaining 1-2 pounds every week, can help you manage your expectations and maintain focus. Tracking progress can help show you how much change you’ve made over the course of your weight gain journey.³

But if you’re concerned about your progress, you can ask your GP to refer you to a dietitian or nutritionist to create a personalised plan for you.