You can’t spot-reduce and choose where on your body to lose fat, according to ExRx.net. And similarly, you can’t choose where you’ll gain it. If you don’t get proper nutrition and exercise while you try to gain some weight, you run the risk of adding belly fat.
Some body fat is necessary — including around your midsection — but too much may raise your risk of health issues, including cardiovascular disease and type 2 diabetes, according to Houston Methodist.
Achieving a healthy weight and body composition requires strategically adding calories, eating healthy foods, and exercising properly, according to the American Academy of Family Physicians (AAFP). Read on for tips on how to gain weight without gaining excess fat in your belly (and elsewhere).
1. Take In More Calories
The first step to gaining weight is creating a calorie surplus. That is, you need to consume more than you burn.
Aim to take in around 300 to 500 extra calories daily to gain at a slow-and-steady (read: healthy) pace, according to Cleveland Clinic.
You’ll first need to figure out how many calories you need to maintain your current weight, which varies based on your age, sex, and activity levels. In general, people assigned female at birth should eat between 1,600 and 2,000 calories a day, and people assigned male at birth should eat 2,000 to 2,400 calories a day to maintain weight, according to the 2020-2025 Dietary Guidelines for Americans.
For a more personalized number, talk with your healthcare provider. They may recommend tracking your daily calories and weight for several weeks using a food diary or calorie-counting app.
2. Limit Highly Processed Foods
Sure, everyone deserves a treat here and there. But regularly eating highly processed food like chips, doughnuts, and fried foods can tip energy balance toward fat storage.
Constantly eating highly processed foods with weight gain in mind may deprive your body of necessary nutrients, according to the AAFP. And even if you do add some pounds to your frame this way, you’re not doing your overall health any favors.
Regularly eating a lot of highly processed foods is linked to higher amounts of visceral fat around your midsection. This type of fat is stored around your organs, and excess amounts are linked with health conditions such as type 2 diabetes, heart disease, and high blood pressure, according to Houston Methodist.
So, limit highly processed foods, added sugar, and saturated and trans fats as found in chips, fried food, and packaged snacks. Instead, prioritize nutrient-rich foods, such as whole grains, fruits and vegetables, lean proteins, and healthy fats.
3. Eat More Frequently
People who have underweight may have a poor appetite or get fuller faster. So, the whole three-meals-a-day thing may not work. Eating smaller meals every three to five hours, plus a couple of snacks in between, may help you take in more calories without getting too full, according to Cleveland Clinic.
But do what works for you. Isabel Smith, RD, founder of Isabel Smith Nutrition and Wellness, says that a more–traditional eating plan — like three meals and a few snacks a day — is perfectly fine, as long as you’re getting in those extra calories from nutrient-dense foods. “Snacks can really make a difference for people as they’re trying to gain weight — it can really be a game-changer,” she says.
4. Up Your Protein
Make sure you’re getting enough protein in your diet, as this nutrient is crucial for muscle building and repair. Along with doing strength training (more on that in a minute), eating more protein can help you gain lean body mass, rather than fat, according to Harvard Health Publishing.
In addition to boosting your strength, muscle weighs more than fat. So, that’s good news for healthy weight gain. According to Harvard Health Publishing, most people need about 0.8 grams (g) of protein per kilogram (kg) of body weight, or 0.36 g per pound. However, you may need more depending on factors such as your activity level, age, and health status, according to Mayo Clinic.
Where you get your protein is important, too. Animal sources (like chicken, turkey, fish, eggs, and dairy) can be great, but so can plant-based options (such as beans, legumes, nuts, whole grains, and soy products).
5. Choose Carbs Wisely
Carbs are an essential part of any diet, including when you’re trying to gain weight. They provide you with glucose, which helps keep your body working properly and gives you the energy for physical activity, according the Harvard T.H. Chan School of Public Health. What a lot of people don’t realize when it comes to a healthy diet for weight gain is that it’s about quality over quantity.
The best carbs are those that deliver vitamins, minerals, fiber, and phytonutrients. “Increase (carb) portions everywhere,” Smith says. “Eat root veggies, whole grains, beans, and legumes. Grains are a pretty significant source of calories, so increasing portions can help overall.”
Examples of healthy whole grains include oatmeal, brown rice, bulgur, and whole-wheat bread and pasta, according to Mayo Clinic.
As mentioned above, limit carbs that are low in nutrition.
6. Make Friends With Fats
So, now that you know protein can help build lean muscle and carbs give you energy, are you wondering about fats? News flash: Some fats are your friends.
Besides being calorie-dense, they help promote lean muscle growth (if you work out) and healthy cholesterol levels, and help your body store vitamins, according to the International Sports Sciences Association.
The catch is that your diet should consist mainly of monounsaturated and polyunsaturated fats in order to reap the benefits, according to the Harvard T.H. Chan School of Public Health. Nuts and seeds, fatty fish, olives, peanuts, and avocados are excellent sources of healthy fat — and they make really good snacks, too. Also, use canola or olive oil for cooking instead of butter, or use them in salad dressings.
7. Change Up Your Veggies
Yes, all vegetables have their benefits, and you should absolutely work a variety of them into your daily diet. But some are better than others for weight gain.
Specifically, starchy vegetables may help you put on pounds, while non-starchy vegetables tend to have the opposite effect, according to research.
Non-starchy vegetables include cauliflower, broccoli, asparagus, cucumber, tomatoes, mushrooms, and greens, according to The Johns Hopkins Patient Guide to Diabetes.
Starchy veggies include potatoes, corn, peas, and lima beans, according to the American Diabetes Association.
8. Lift Heavy
Even when you’re looking to gain weight, you should include exercise in your plan — not so much to burn calories, but to use the extra calories you’re taking in to put on muscle. And that’s why you should prioritize strength training, according to the AAFP. Also, having more muscle helps your body stave off unwanted fat.
Any kind of strength training is beneficial, but weightlifting may be especially helpful for building muscle (and gaining weight), according to ExRx.net. Just keep in mind that individual gains will vary based on many factors, including genetics, diet, and training style.
If you’re trying to bulk up a bit, lift heavier weights for a lower number of repetitions, according to the National Academy of Sports Medicine. You need to work your muscles more than they’re used to, and then slowly increase weight and reps as you get stronger. So: heavier weights, shorter reps, and more sets of each exercise.
Also, you should still include some light cardio in your routine to keep your heart and respiratory system healthy. Just don’t overdo it, because you’re not looking to burn a ton of calories.
9. Be Consistent
Healthy, steady weight gain requires planning and diligence. Remember, this is a lifestyle change, not a quick fix. Carry high-calorie, nutritious snacks with you. Don’t skip meals. Eat plenty of healthy fats. And keep your expectations in check — you won’t get huge gains overnight, but consistency will likely lead to progress over time.
It’s also important to enjoy some treats here and there, rest when you need to, and try not to stress. If you need extra support, make an appointment with a medical professional, dietitian, or personal trainer for personalized guidance.
