Going On a Weight Gain Journey

… and bringing 462 million adults worldwide who are underweight

By Amanda Jowsey

Most diets are geared toward losing weight. Less often do we hear about individuals trying to gain weight.

An estimated 462 million adults worldwide are underweight. When on a weight gain journey, it’s important to practice healthy and sustainable ways to put on some pounds.

Emily Wood, registered dietitian and course instructor for the T. Colin Campbell Center for Nutrition Studies, part of Cornell University in Ithaca: “If you’re struggling to gain weight, don’t be afraid to consult a nutritionist or dietitian.”

Being underweight contributes to malnutrition, a weakened immune system, fragile bones, fatigue, low mood or depression and poor concentration.

It can be caused by an underlying medical issue, difficulty finding time to eat healthy meals or a loss of appetite caused by stress. You may be malnourished if you unintentionally lose 5–10% of body weight within three to six months or your BMI is less than 18.5.

Emily Wood, registered dietitian and course instructor for the T. Colin Campbell Center for Nutrition Studies, part of Cornell University in Ithaca, has some tips on how to naturally gain a healthy weight. “Diet and lifestyle choices are huge contributing factors. I don’t think people realize how powerful their diet and lifestyle choices really are,” she said.

“It’s so much harder to gain weight than for people to lose weight. It’s a lot more difficult than people think. The biggest thing is that you cannot expect immediate results. We get impatient and we quit too soon. You have to be patient, persistent and prepared.”

Eat a healthy balanced diet and drink plenty of water. Just avoid too much water before meals as it can make you feel too full to eat.

Wood stressed the importance of planning, of knowing what you’re going to eat. “When you leave it to the last second, that’s when we grab for the unhealthy things,” Wood said. Individuals trying to gain weight should eat healthy calorie-dense foods.

“You really want to focus on nuts and seeds, avocado, olive oil or some of the healthy oils, and add in plant-based protein powder in a smoothie or a shake (that’s always a good way to sneak in some extra protein and calories),” Wood suggested.

Smoothies are also a great way of getting a highly nutritional boost of calories. Wood makes smoothies every day.

“I always recommend a cup of leafy greens (spinach or kale), a banana to add creaminess and calorie density, a frozen fruit of your choice, a few tablespoons of a nut butter, plant-based protein powder, nondairy milk, and flax seed or chia seed. If you make a smoothie out of all those things, you’re going to get a really big bang for your buck as far as protein and calories are concerned.”

When exercising, individuals on a weight gain journey should focus more on strength and resistance training because it will strengthen that metabolically active muscle tissue, which requires calories even when at rest. Whereas cardio will contribute to a greater loss of calories.

Try to gain gradually until a healthy weight is reached. “You’re making a lifestyle transition,” Wood said. “It’s not something that’s going to happen overnight.” It is a process. It is about making the choice to take care of your body and committing to it.

Making a change to daily habits challenges our basic biology. Our brains are wired to default to routines and patterns created long ago. “Our brain wants to take those old pathways and ingrained routes because it takes less energy for the brain. So basically it chooses those old routines, those old choices.

When we’re trying to create these new brain pathways by creating these new habits, our brain is more resistant because it takes a lot more energy to take these new routes,” Wood said.

If you’re struggling to gain weight, don’t be afraid to consult a nutritionist or dietitian. “Don’t get discouraged. Don’t be afraid to seek out help. There are so many great dietitians, especially in this area, who could really be of help and support,” Wood added.