As the saying goes that ''Health is Wealth'', and therefore it is very important to have a healthy body to lead a long and healthy life. 

So what comes to our minds when we first think of a healthy body? Perfect bodyweight isn't it? First and foremost sign of being healthy is having a proper weight.

But many of us are struggling with weight gain. I have been facing health issues since my childhood because I could never gain the perfect weight. 

Because of being underweight, I have been a victim of many health ailments and needless to say body shaming. [Yes! Even skinny people are body shamed.]

So here I am going to talk about some of the key factors associated with difficulties in gaining the right amount of weight. Apart from them, there will be some really helpful tips which might help you with weight gain.

So let's begin...

Reasons For Being Underweight

There might be several reasons why some people fail to gain the right amount of weight despite struggling so much. 

I have listed out some of the main reasons which might be causing a hindrance to your body in the weight gain process.

1. A High Metabolism Rate

If you have a very high metabolism rate than gaining weight becomes very difficult. 

Having a high metabolism rate means that the calories in your body get burned very fast. Therefore the fats or calories from anything you eat doesn't stay in your body for a longer period. That is the reason some people don't gain weight even when they eat a lot.

2. Family History

Some people become victims of their family history of being underweight. 

This happens in many cases that people don't gain weight no matter what they do because they have had a long history of being underweight in their family.

3. Illness

Well, there are times when an illness like diarrhoea, jaundice or malaria affect your appetite and you stop gaining weight. 

Apart from that chronic illness like cancer, diabetes, or thyroid disorders etc also makes a person underweight and weak.

4. Stress

Well, stress is also one of the primary reason for not gaining weight. 

As they say that a healthy mind indicates a healthy body. Therefore when you are disturbed and don't have a calm mind & you eventually lose appetite. 

Even if you eat, the nutrients don't get properly used by your body.

There are many factors like mental illness, frequent physical activity, improper nutrition also affect the process of weight gain. 

Tips To Gain Proper Weight


Here I am going to give you some basic tips to gain proper weight. Let's begin with food because we all know that in most of the cases our health depends on what we eat. 

A good diet plays a vital role in the weight gain process. Here are some of the food products which you can include in your diet.

1. Milk 

It has been used for weight gain since ages. Consuming whole milk daily gives your body a good balance of carbs, fats and proteins. 

Thus works wonders someone who wants to gain weight. My advice would be to drink around two glasses of milk every day especially before going to bed.

2. Rice

It is one of the easiest and convenient sources of food to gain weight. 

As per research, just 165 grams of rice provides 190 calories and 43 grams of carbs making it a compulsory addition to your diet if you want to gain weight faster.

3. Nuts and Nut Butters

Well, nuts are rich in calories therefore you can either opt for nuts like almonds or groundnuts every day or you can go for nut butter which you can add to other dishes. 

You will be surprised to know that just a handful of almonds gives you 7 grams of protein and 18 grams of healthy fats.

4. Potatoes and Starches 

If you are looking for very cost-effective ways to gain weight then make sure that you include potatoes to your regular diet. 

Apart from these, you can also add other food rich in starch such as oats, corn, winter root vegetables etc.

Potatoes and other starchy foods provide carbs and calories to your body and thus help you in proper weight gain.

5. Dried Fruits

Dry fruits are very rich in calories and are perfect if you want to gain weight. They are also very rich in protein, vitamins and fibres and therefore contribute to making your body healthy.

You can also add red meat, eggs, other protein-rich food to your diet which will help you in the journey of weight gain.

If you are thinking that changing your diet is the only way you can gain weight then you are not completely right. 

Even some exercises can help you in gaining the right amount of weight. Talking of exercises, what can be better than learning some yoga asanas that can help you in gaining the right amount of weight.

1. Supta Bhadhakonasana            

It is also known as the reclining butterfly pose and is one of the most effective asanas for weight gain. 

It improves digestion and also acts as a stress buster.  

How to do: 

Sit on a mat by keeping your legs straight. Then proceed by bending your knees and bring your soles together. Lie down on your back and keep your hands at your sides and deep breathe and relax. Remain in this position for five minutes.

2. Vajrasana       


It is also known as Diamond pose. It helps in maintaining the metabolic rate of your body. It also improves digestion.

How to do: 

This asana should be performed right after having a meal. This is a very simple asana. 

Kneel and sit back on your heels by putting your things and back straight. Take a deep breath and remain in the same position for 10 minutes.

3. Sarvangasana   


It is a very effective asana if you want to gain weight. It improves digestion and balances the metabolism rate.

How to do:  

Lie down on the floor by keeping your legs together and your hands should be at your sides with palms on the floor. Then proceed by raising your legs to make a 90-degree angle with the floor. 

Take five to seven breaths by remaining in the same position.

4. Matsyasana       


Also known as the fish pose, it improves the cardiovascular system and digestive system and helps you gain weight. It also regulates the thyroid glands.

How to do: 

Sit on a mat and lean back gently so that your head touches the floor just like in the above picture. Make sure that your back doesn't touch the floor and hold your toes. Remain in the position for a few seconds.

5. Bhujasasana       


Also known as the cobra pose, it helps in improving appetite and regulates metabolism and thus helping in weight gain.

How to do: 

Lie down on the floor on your stomach by keeping your legs together. Press your palms and lift your chest. Hold the pose for a minute and take deep breaths.


Hope these above-mentioned tips were of some help to you!

I am sure that if you follow a proper diet having to contain a sufficient amount of calories and carbs your body needs then you will surely be able to gain the right amount of weight.

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