How to Gain Weight When You Are Struggling? Your Complete Guide

October 22, 2025 •

4 min read

According to the World Health Organization (WHO), being underweight can lead to numerous health problems, including compromised immune function and nutrient deficiencies. When you're consistently putting in the effort but seeing no results, it's a frustrating situation that raises the question: how to gain weight when you are struggling? This guide offers a comprehensive approach beyond just eating more.

Quick Summary

This article outlines a science-backed, healthy approach to gaining weight for individuals who find it challenging. It covers the importance of a calculated calorie surplus, prioritizes nutrient-dense foods over junk, and details essential strategies for nutrition, exercise, and lifestyle to build muscle and achieve healthy weight gain.

Key Points

Create a Calorie Surplus: Consistently eat more calories than you burn, aiming for 300-500 extra calories per day for a steady gain.
Prioritize Nutrient-Dense Foods: Focus on calorie-rich, healthy foods like lean meats, healthy fats, and whole grains instead of empty-calorie junk food.
Eat More Frequently: Combat a small appetite by eating smaller, more frequent meals (5-6 per day) rather than forcing yourself through three large ones.
Incorporate Strength Training: Build muscle mass effectively by performing compound exercises like squats and deadlifts and applying progressive overload.
Optimize Lifestyle Factors: Support your weight gain with adequate sleep, stress management, and by avoiding drinking large amounts of water before meals.
Drink High-Calorie Beverages: Use homemade smoothies with milk, nut butter, and protein powder to add calories easily without feeling overly full.
Fortify Your Meals: Boost the calorie content of your regular meals by adding things like cheese, nuts, seeds, and healthy oils.

Understanding the Core Principle: The Calorie Surplus

At its heart, weight gain is governed by one fundamental principle: you must consume more calories than your body burns. This state is known as a calorie surplus. For individuals who struggle to gain weight, often referred to as "hardgainers," the maintenance calorie level is higher than they may realize due to factors like a high metabolism or a naturally active lifestyle. Counting calories for a short period can be a valuable tool to understand your baseline and track your intake. A good starting point for a healthy, gradual gain is to aim for an extra 300–500 calories per day, while those seeking faster gains might aim for 700–1000 extra calories.

Prioritizing Nutrient-Dense Foods

Simply eating more junk food will add calories, but it won't support healthy weight gain, which should focus on building muscle and balanced fat stores, not unhealthy belly fat. The key is to consume nutrient-dense foods—items that are rich in calories, protein, and healthy fats. These foods provide the building blocks your body needs for muscle growth and overall health.

Protein Sources: Lean meats (chicken, beef), fish (salmon, tuna), eggs, dairy products (milk, yogurt, cheese), legumes, and nuts are excellent protein sources.
Healthy Fats: Add avocados, nuts, seeds, and healthy oils like olive or coconut oil to meals and snacks for a significant calorie boost.
Complex Carbohydrates: Fuel your body with oats, brown rice, quinoa, sweet potatoes, and whole-grain bread.
High-Calorie Snacks: Incorporate dried fruits, dark chocolate, and homemade granola bars for easy, portable calories.

Strategic Eating Habits to Boost Intake

For those with a small appetite, eating large meals can be a challenge. The following strategies make increasing your calorie intake more manageable.

Eat Frequently: Instead of three large meals, aim for five to six smaller, frequent meals throughout the day to avoid feeling overly full.
Drink Your Calories: High-calorie smoothies and shakes are easy to consume and add hundreds of healthy calories. Blend milk, nut butter, protein powder, bananas, and oats.
Enhance Your Meals: Fortify your dishes by adding ingredients for extra calories. Sprinkle grated cheese on pasta, add nuts and seeds to salads and cereals, or mix powdered milk into soups and casseroles.
Don't Drink Water Before Meals: Filling up on water right before eating can suppress your appetite. Drink fluids between meals instead.

The Indispensable Role of Resistance Training

For weight gain to result in healthy muscle mass rather than excess fat, incorporating resistance training is crucial. Exercise stimulates muscle protein synthesis and can also boost your appetite.

Focus on Compound Movements: Incorporate exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench presses.
Progressive Overload: To continue building muscle, you must consistently challenge your muscles by gradually increasing the weight, reps, or intensity of your workouts.
Prioritize Rest: Muscle growth happens during recovery, not just in the gym. Ensure you get 7–8 hours of quality sleep and take rest days to avoid overtraining.

Lifestyle Adjustments Beyond the Gym and Kitchen

While diet and exercise are foundational, other lifestyle factors play a role in healthy weight gain.

Manage Stress: High stress levels can affect appetite and digestion. Incorporate stress-management techniques like yoga or meditation.
Establish a Routine: Consistency is key. Create a meal and workout schedule and stick to it, even on days when you feel less hungry.
Consult a Professional: If you've consistently struggled, consider speaking with a doctor or a registered dietitian. They can rule out underlying medical conditions and provide personalized guidance.

Comparison of Weight Gain Approaches


Method	Pros	Cons
Calorie Counting	Provides accountability and accurate tracking; ensures consistent calorie surplus.	Can be time-consuming; may lead to obsession and focus on quantity over quality.
Intuitive Eating	Encourages a healthy relationship with food; focuses on hunger and fullness cues.	Can be challenging for those with naturally low appetite; less precise for targeted goals.
Protein/Weight Gainer Shakes	Easy way to add high calories and protein; convenient for busy schedules.	Some may be high in sugar or less nutrient-dense; should not replace whole foods.

The Dangers of Unhealthy Shortcuts

It can be tempting to resort to quick, unhealthy methods when faced with slow progress. However, force-feeding or relying on junk food is counterproductive and potentially harmful. Force-feeding can lead to negative associations with food, digestive issues like acid reflux, and promote an unhealthy relationship with eating. Focus on a sustainable, healthy approach that builds a stronger body from the inside out.

Conclusion: Consistency and a Holistic Approach

Overcoming the struggle to gain weight is a marathon, not a sprint. It requires consistent effort across several fronts: a strategic, nutrient-dense diet, a dedicated resistance training plan, and attention to overall lifestyle. By creating a sustainable calorie surplus with quality foods and building muscle through exercise, you can transform your body safely and effectively. The results may not be instant, but with patience and a holistic approach, healthy weight gain is entirely achievable.

For additional resources on healthy weight gain strategies, consider this helpful guide: Healthy ways to gain weight

Frequently Asked Questions

Start by eating smaller, more frequent meals throughout the day. Add high-calorie, nutrient-dense snacks like nuts, dried fruit, or Greek yogurt between your main meals to increase your total intake gradually.

While junk food provides calories, it lacks essential nutrients for healthy muscle growth and can lead to unhealthy fat gain and other health issues. Focus on getting your calorie surplus from whole, nutrient-dense foods.

Weightlifting is crucial for ensuring that the weight you gain is lean muscle mass rather than just fat. It stimulates muscle growth and can also help boost your appetite.

Focus on compound exercises that work multiple muscle groups, such as squats, deadlifts, bench presses, and rows. Progressive overload—gradually increasing weight or reps—is key for continued growth.

Weight gainer shakes can be a convenient way to increase your calorie and protein intake, especially if you have a busy schedule. However, homemade, nutrient-dense shakes are often a healthier option than many pre-packaged, sugary supplements.

Add healthy fats and boosters to your meals. Examples include adding extra virgin olive oil to dressings, mixing powdered milk into soups, or topping your oatmeal with nuts and seeds.

If you've consistently tried to gain weight with a higher calorie intake and regular exercise but see no results, or if you've experienced unexplained weight loss, it is recommended to consult a doctor. They can rule out any underlying health conditions.