Why Can’t I Gain Weight? 5 Common Mistakes

Trying to gain weight can be just as tough as trying to lose it. You work hard, you eat right and still you don’t see the results on the scale that you were hoping for. There could be some pretty simple reasons your efforts aren’t translating into gains. From quirky genetics to misunderstanding just how many calories you’re really eating, here are five possible reasons you aren’t meeting your weight gain goals.

You’re Not Getting Enough Calories

This is kind of a no-brainer, but not getting enough calories could be the reason you’re not gaining the weight you want to. The easiest way to gain weight is to consume more calories than you’re expending. Simple as that. This isn’t an excuse to go on a calorie free-for-all, though. You want the calories you’re getting to be quality, nutritious calories. This isn’t a free pass to binge on snack cakes.

The Mayo Clinic suggests visualizing each bite you take as a contribution to your health. Everything you eat should support your goals. Have nuts, peanut butter, cheese, dried fruits or avocado as a snack. Eat a snack before bed to get in some extra calories under the wire. Look to healthy shakes and smoothies instead of sodas and high-sugar juices. Keep yourself healthy by choosing whole grain bread, fruits, vegetables, dairy products, lean protein, nuts and seeds.

Think about including a mass gainer, like Performance Inspired Nutrition’s Mass Gainer (coming soon!). This will give you the calories you need in an easy-to-drink, all-natural shake.

If you’re not tracking what you eat, you can’t have a real handle on exactly how many calories you’re consuming. Use an app to keep track of what you’re eating and you may be surprised by how it translates into calories. Use this to set your calorie goals and make sure you’re meeting them.

You’re Not Getting Enough Rest

Another common reason you might not be putting on the weight you desire is insufficient rest. This is especially true if you’re trying to put on muscle. When you’re working out, think like a powerlifter, says BodyBuilding.com. Lift heavy and increase the length of your rest period between sets. “Keeping your heart rate lowered will help you protect those calories you’re eating so you don’t use them all when you train,” the website says.

You need to plan for more sleep, too. You’re going to experience growth during the night. Getting enough quality shuteye is imperative to building muscle and gaining weight. Slacking on sleep can also lead to muscle breakdown, according to BodyBuilding.com. Not getting adequate rest can, over time, increase your body’s levels of cortisol, a stress hormone that can stimulate muscle breakdown. Hit the sack and you could stave off this muscle massacre.

You’re Not Eating Often Enough

In addition to eating enough of the right stuff, you want to make sure you’re eating often enough throughout the day as well. The Mayo Clinic suggests scarfing down five or six smaller meals throughout the day instead of stockpiling your calories for three larger meals. Aim to have a meal every four hours, says Shape Magazine. Since you’re trying to gain, you want to keep yourself constantly fueled so your body doesn’t resort to fat reserves or cannibalizing its own muscle. Stay consistent in your meal timing for the best results.

Your appetite may be working against you here. It’s hard to pack in so many calories so often. There are ways to naturally boost your appetite, though. One way is to make sure you’re working out. It may seem counterintuitive to burn calories to boost your appetite, but it might provide enough of a push to stimulate your appetite and give you the capacity to eat more, according to LiveStrong. Taking a supplement like zinc, echinacea alkylamides or fish oil might give you a push as well.

If all else fails, trick yourself into wanting to eat more. Buy a new cookbook and try out some exciting recipes. Make eating a social event by dining with friends, especially those who support your goals. Let go of rules and restrictions around your eating, too. This could open the door for more food options and more opportunities to eat. If you can’t seem to trick yourself into eating more often, when you do, go for calorie-dense foods. This way you’re meeting your calorie needs without feeling like you’re constantly noshing.

Your Genetics Are Working Against You

It could be your genes that are preventing you from gaining weight. Everyone has that one friend who can eat and eat and eat and eat and never put on a pound. That might be due to the “skinny gene.” According to the New Scientist, one in every 2,000 people studied as part of a research project at Imperial College of London have an extra copy of a patch of genes on chromosome 16. The people with this mutation tended to eat less, have a lower body mass index and a lower weight than those without these extra genes. “Men with the mutation were 23 times more likely than usual to be underweight, while women were five times more likely to be underweight.”

It’s not hopeless for you naturally skinny folks, however. You just have to work a little harder than your genetically heavier counterparts. Men’s Health suggests hitting as many muscles as possible when you workout to combat your svelte nature. And remember that gaining weight – especially muscle weight – is a marathon, not a sprint. If your genetics are working against you, it’s going to be an uphill climb, but it’s entirely possible to gain healthy weight. Just be patient with your body.

You Have A Condition That Makes It Hard To Gain Weight

Aside from your genetics, there could be other medical reasons it’s hard for you to gain weight. There are a host of conditions that could result in weight loss and difficulty gaining weight, according to LiveStrong. Hyperthyroidism affects your metabolism by producing too much thyroxine, speeding it up and causing you to burn calories at a quicker pace. With hyperthyroidism, your appetite might increase, but despite eating more, you don’t gain weight.

Diabetes can also result in weight changes. Both type 1 and type 2 can cause you to lose weight, since diabetes affects insulin, which regulates glucose in the body. This can affect appetite and weight, since glucose is your body’s primary fuel source. Gastrointestinal issues, like irritable bowel syndrome or Crohn’s disease, can affect how your body digests food and absorbs nutrients, resulting in weight loss or trouble gaining weight, as well. If you suspect you have one of these conditions, definitely consult your doctor for treatment.

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