For many people, the biggest health challenge is losing weight. But for those with a naturally fast metabolism or those who are recovering from illness, gaining weight can be just as difficult. In my practice as a family doctor, I see plenty of patients who eat well but still struggle to maintain a healthy weight. The following are some practical, evidence-based strategies to help you achieve your goal.
First…what is metabolism?
Metabolism is the process by which your body turns food into the energy that powers everything from breathing and circulating blood to repairing your cells. Your basal metabolic rate (BMR) is the minimum number of calories your body requires to maintain those essential life-sustaining functions while at rest. Genetics are the main driver of how fast your metabolism runs. While you can’t change your genes, you can work around them to gain weight by consistently consuming more calories than your body burns, creating what is known as an “energy surplus.”
Eating more…smartly
The recommended daily intake is around 2,000 calories for women and 2,500 calories for men. But if you are trying to gain weight, you should eat more to get extra energy. The NHS England, which oversees England’s National Health Service, recommends adding around 300 to 500 extra calories to your daily intake for gradual, healthy weight gain. But rather than forcing yourself through three large meals, I suggest spreading your eating across five to six smaller meals throughout the day. This is far more manageable and keeps your energy levels steady.
One often-overlooked tip that I always mention to my patients—avoid drinking water or other fluids immediately before or during meals, since this can make you feel full before you have eaten enough.
Maximizing calorie density
You don’t need to eat large volumes of food to gain weight…you simply need to choose foods that pack more calories per bite. You can add extra calories to meals with cheese, nuts and seeds. Another healthy option is to add more protein to your meal with beans, fish, eggs and lean meat. Referred to as “food fortification” by the World Health Organization, this is the practice of deliberately increasing the content of one or more micronutrients (i.e., vitamins and minerals) in a food or condiment to improve the nutritional quality of the food supply. Example: Fortify a pasta dish by adding a creamy sauce, cheese, or bacon bits.
Building muscle mass
Focus on adding muscle rather than just body fat. While muscle burns more calories, pound for pound it is a healthier option than fat to have in the body as it can help metabolism and energy use. To build muscle: Pair a high-protein diet—think eggs, fish, Greek yogurt or beans—with regular resistance or strength-training exercise.
When to see a doctor: If you are consistently underweight, generally defined as a body mass index (BMI) below 18.5, speak with your health-care professional before making significant dietary changes. You can calculate your BMI using the NIH calculator at NHLBI.nih.gov/calculate-your-bmi. Unexplained or rapid weight loss can sometimes signal an underlying medical condition that needs to be identified and treated first.
Gaining weight healthily is not about eating anything and everything. It is about making smart, consistent choices every day. Small changes, sustained over time, are what make the real difference.
