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Weight Management

9 Common Weight Gain Mistakes to Steer Clear From

Published on Jul 19, 2023

9 Common Weight Gain Mistakes to Steer Clear From

Trying to gain weight but haven’t seen the results yet? Wondering what’s going wrong even after following a strict weight gain regime? Rest assured, the answer is here. 

We all are aware of the fact that losing weight is a mammoth of task. But, weight gain, on the other hand, comes with its own sets of challenges. Folks believe that all one needs to do is eat fatty and carb-heavy meals to gain weight. The truth is quite the contrary.

In reality, gaining weight is equally difficult and it’s no cakewalk. From a far-off perspective, it might seem like consuming weight gain foods will give you the desired results but the reality is that putting on healthy weight requires an intense lifestyle change. 

What time you eat, how much you eat, what type of food you eat, how much you rest - everything plays a crucial role. Every aspect is interdependent on each other.

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By now, you must have already searched about, ‘how to gain weight fast,’ and ‘what foods make you gain weight fast.’ But, in this article, we will cover 10 common mistakes to steer clear from while trying to gain weight.

This will give you a new perspective and help you rectify any incorrect lifestyle practices which you might be following for your weight gain diet.

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Weight Gain Mistake #1: Consuming Too Heavy Meals at a Single Time

The most common mistake people make during their weight gain regime is consuming heavy weight gain foods in one sitting. In lieu of gaining mass and meeting the nutritional demands of the body, one takes in significant amounts of calories. This is where they go wrong because our bodies can consume only a certain amount of nutrition in one sitting. All the excess food gets converted into body fat. Hence, good fitness experts always recommend consuming 5 to 8 meals every day, instead of stuffing every food item in a single meal.

Weight Gain Mistake #2: Shying Away from the Good Carbs

Most folks shy away from good carbohydrate intake. They believe that carbs don’t help in gaining weight healthily. This psyche is incorrect. When gaining mass is your aim, you need good carbohydrates intake in your diet to bulk up. Moreover, carbohydrates are responsible for keeping cortisol levels in check which helps in improving muscle breakdown. General statistics suggest that around 20% of your diet must have carbohydrates during weight gain.

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Weight Gain Mistake #3: Inadequate Sleep

Your body muscles recover the most while you’re asleep. One must aim to take at least 7-8 hours of sleep in order to get the best results. You can also take power naps from time to time if the body demands so. The bottom line is to rest adequately so that your body supports you in your weight gain process.

Weight Gain Mistake #4: Not Consuming Meals at the Right Time

One of the major weight gain mistakes is underestimating the importance of consuming food at the right time. For reference, breakfast and the post-workout meal are the 2 most important meals. The former is your first meal of the day and it must contain carbs and proteins in abundance along with a little bit of fat. The latter stage is the most effective as your muscle breakdown has just happened and your body is demanding nutrition. It will act as a vacuum and suck up all the core nutrition from the food you consume. This will facilitate healthy weight gain. One can simply divide their meals in 6 parts throughout the day at the below-mentioned timings.

  • Breakfast - 8-8:15 am
  • Pre-Lunch - 11:00-11:30 am
  • Lunch - 2:00-2:30 pm
  • Evening snack - 5:00-5:30 pm
  • Post-exercise meal - (45 minutes after the exercise session)
  • Dinner - 9-9:30 pm

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Weight Gain Mistake #5: Giving Up Too Early

Gaining weight is not as easy as one thinks. The purpose of gaining weight is to bulk up on muscles without gaining unnecessary fat. This process requires time and patience. It requires one to follow a strict diet routine. The more you make mistakes during your weight gain regime, the longer it will take you to reach the goal you’ve set for yourself. So, don’t give up and keep marching! The results will come to you and it will make you feel amazing.

Weight Gain Mistake #6: Skipping Your Aminos

Branched Amino Acids (BCAAs), Glutamine, Citrulline Malate, etc. are some amino acids that help in protecting muscles and prevent them from being torn during rigorous workout sessions. One must consume the necessary amino acids at regular intervals to support better muscle growth. This eventually results in healthy muscle and weight gain. Some food items that are rich in amino acids are quinoa, eggs, cottage cheese, mushrooms, legumes & beans, fruits, yogurt, milk, chia seeds, and so much more.

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Weight Gain Mistake #7: Skipping Meals

Following a strict weight gain regime is of the utmost importance. Each meal contains necessary nutrients and carbs that your body needs. Skipping meals will lead to a nutrient-deficient diet where your body won’t receive the essential vitamins it requires to grow and gain weight. One must focus on following through diligently and never skip meals. 

Weight Gain Mistake #8: Avoiding Exercising

One assumes that working out or exercising muscles will be a hurdle in the weight gain process because of excess sweating. However, if folks consume heavy calories and don’t take any steps in toning the muscles, they’ll end up gaining fat and become lethargic. Hence, exercising of any type is crucial in a healthy weight gain process.

Weight Gain Mistake #9: Getting Inspired by Wrong Influencers

In today’s digital era, content consumption is at our fingertips. Thus, making the overall quality subjective in nature and of high vagueness. One must refer only to the experts with the right knowledge. Following a random influencer with no proper expertise can prove to be detrimental in your weight gain journey. Some individuals also resort to steroids and other unethical practices. Thus, making it crucial to refer only to the right sources and not fall prey to aspiring influencers with bare minimum knowledge.

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One must avoid making these 9 weight gain mistakes at any cost if they wish to see effective results faster. Individually, all these mistakes might seem small but the best weight gain results can be felt when you take each and every step correctly. After all, its all about the journey that yields a positive outcome.

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FAQs

1. Why should I know about weight gain mistakes?

Experts and other gurus will give you countless tips on how to gain weight and what schedules you should follow. But, very few will actually tell you that apart from the crucial tips, what are the strict no-nos in the weight gain regime. One must refer to the above pointers to get a sound understanding of what mistakes they should avoid while gaining weight for effective results.

What foods make you gain weight fast?

2. Here are some healthy weight gain foods that can be a part of your diet. (If suggested by the expert you’re referring to.)

  • Protein smoothies and supplements
  • Dairy milk
  • Rice
  • Nuts
  • Complex carbohydrates
  • Red meat
  • Whole grain bread
  • Avacados
  • Cheese
  • Fats and oils 

3. What is the biggest hurdle in the weight gain process?

Improper nutrition consumption and lack of sleep are the 2 main factors that can halt your weight gain process. One must try and maintain a healthy balance of the two while implementing other effective methodologies as well.

4. What are some other factors that affect weight gain?

Apart from the given factors in the weight gain process, here are some other crucial aspects that also play a vital role.

  • Genetics
  • Medical conditions and disability
  • Cultural background
  • Mental health 
  • Eating disorders
  • Drugs, tobacco, or alcohol consumption
  • Portion sizes
  • Lifestyle
  • Disrupting shift schedule
  • Inadequate sleep

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