Gaining weight — especially in a healthy, controlled way — takes more than just eating extra calories. If you’ve been trying to gain weight but nothing’s working, chances are, you’re unknowingly doing things that are sabotaging your progress.
This article breaks down the most common mistakes that prevent people from gaining healthy weight. If you want real results, these are the habits you need to stop — starting today.
Why Is Gaining Weight So Hard for Some People?
Not everyone stores calories the same way. People with fast metabolisms, active lifestyles, digestive issues, or high levels of stress often burn more than they eat — even when they feel like they’re eating a lot. Genetics also play a role in body type and nutrient absorption.
But beyond biology, habits and misconceptions can also stall progress. Let’s dive into what you need to stop doing if you’re serious about gaining weight.
1. Stop Skipping Meals
One of the biggest roadblocks to weight gain is meal inconsistency. If you regularly skip breakfast, delay lunch, or rely on one big dinner, you’re making it harder for your body to build mass.
What To Do Instead:
- Eat at least 3 main meals and 2–3 snacks daily.
- Set reminders if needed, especially if you have a low appetite.
- Keep calorie-dense snacks like trail mix or protein bars on hand.
Skipping meals puts your body into conservation mode. To grow, it needs a steady supply of fuel.
2. Stop Filling Up on Low-Calorie Foods
Leafy greens, cucumbers, and broth-based soups are healthy, but they’re not ideal for weight gain. They fill your stomach without providing enough calories.
What To Do Instead:
- Add calorie-dense foods like avocados, peanut butter, olive oil, nuts, seeds, whole milk, and full-fat yogurt to your meals.
- If you want to include veggies, cook them in oil or add them to rice or pasta dishes for a calorie boost.
Low-calorie foods are fine in moderation, but they shouldn’t dominate your plate if your goal is to gain.
3. Stop Relying on Junk Food
Many people assume that eating fast food, chips, or sweets will help them gain weight quickly. While the scale might go up, so will your risk of poor health, inflammation, and belly fat accumulation.
What To Do Instead:
- Choose nutrient-dense, high-calorie meals.
- Use natural oils, whole grains, quality protein, and healthy fats to meet your calorie goals.
Gaining weight through real food leads to better energy, muscle gain, and long-term wellness.
4. Stop Drinking Water Before Meals
Drinking large amounts of water right before eating can reduce your appetite. This is helpful for weight loss — not for weight gain.
What To Do Instead:
- Sip water after meals, not before.
- If you’re thirsty before a meal, take small sips but avoid chugging.
Save the hydration for in-between meals so it doesn’t interfere with your appetite.
5. Stop Underestimating Protein
Protein is essential for building lean mass. If you’re eating carbs and fat but neglecting protein, you’re missing out on serious gains.
What To Do Instead:
- Include a protein source in every meal: eggs, chicken, fish, tofu, lentils, dairy, or protein shakes.
- Aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily.
Protein helps convert calories into muscle instead of fat.
6. Stop Overtraining Without Fuel
Exercise is important, but working out without increasing your food intake will only lead to calorie loss — not gains.
What To Do Instead:
- Focus on resistance training (not excessive cardio).
- Eat a high-calorie pre- and post-workout meal.
- Allow time for rest and recovery.
Muscle growth happens when you combine training with surplus nutrition and proper rest.
7. Stop Thinking You’re Eating Enough
Many people feel like they’re eating a lot, but once they track their intake, they find they’re still under maintenance level.
What To Do Instead:
- Use a calorie-tracking app for 3–5 days to get a baseline.
- Compare your intake to your body’s needs — most people need at least 300–500 extra calories/day to gain.
- Pay attention to portion sizes and hidden “light” foods.
Accurate tracking for a few days can reveal big gaps in your eating habits.
8. Stop Avoiding Fats
Fat is calorie-dense — 1 gram contains 9 calories — making it a crucial part of any weight gain diet. Avoiding it out of fear of “bad fat” slows your progress.
What To Do Instead:
- Add healthy fats: olive oil, coconut oil, nut butters, seeds, fatty fish, and full-fat dairy.
- Drizzle oils over salads, toast bread with ghee, or cook with butter.
Fat not only boosts calories but also supports hormone function and vitamin absorption.
9. Stop Stressing Constantly
Chronic stress increases cortisol levels, which can interfere with digestion, muscle growth, and appetite.
What To Do Instead:
- Practice stress-reducing habits like walking, deep breathing, or journaling.
- Prioritize quality sleep — aim for 7–9 hours per night.
- Create a peaceful mealtime routine.
A relaxed body digests better, absorbs nutrients more efficiently, and gains more easily.
10. Stop Comparing Your Progress to Others
Weight gain is a personal journey, and comparison can derail your mindset. Everyone’s metabolism, genetics, and progress timeline are different.
What To Do Instead:
- Focus on your own consistency and non-scale victories (e.g., more energy, clothes fitting better, increased strength).
- Track photos or take measurements to notice real changes.
Stay patient. The results will come if you stick with it.
Final Takeaway
If you’re struggling to gain weight, it’s not always about eating more — it’s about eating smarter, training intentionally, and removing the hidden habits that hold you back.
To recap, here’s what to stop doing:
- Skipping meals
- Filling up on low-calorie foods
- Relying on junk
- Drinking water before meals
- Neglecting protein
- Overtraining without enough food
- Guessing your calorie intake
- Avoiding fats
- Letting stress take over
- Comparing your journey to others
Fixing these habits will make gaining weight not just possible, but sustainable and healthy.
FAQs
Q: How much should I eat to gain weight?
A: Aim for a daily surplus of 300–500 calories for steady gains. For faster results, increase to 700–1000, but monitor how your body responds.
Q: Can I gain weight without going to the gym?
A: Yes. Eating in a calorie surplus will result in weight gain, though resistance training helps you gain muscle instead of fat.
Q: Are weight gain shakes effective?
A: Absolutely — especially homemade ones with nut butters, oats, banana, and milk. They’re a great option if you struggle with appetite.
Q: How long does it take to see weight gain results?
A: You may notice small changes within 2–4 weeks. Consistency is key — give it at least 1–2 months for noticeable progress.
Q: What if I feel too full to eat more?
A: Increase meal frequency instead of portion size. Add liquid calories and calorie-dense snacks throughout the day.