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How to Gain Weight Without Gaining Belly Fat?

There is always a concern when it comes to gaining weight, of going out of shape and getting the unwanted belly fat. It becomes a headache getting rid of the same later. Read this article to know, how you can gain healthy weight without gaining belly fat.

How to Gain Weight Without Gaining Belly Fat?

Many people seem to believe that gaining weight is quite easy than losing, and it just requires to intake gallons of ice-cream, pizza, soft drinks, basically every kind of junk food.

Little did they know that although it leads to weight gain but not fulfill the nutritional requirement of the body. Moreover, it will contribute to increasing the body fat in a disproportional way which mainly gets accumulated around the stomach.

Fortunately, by making a few lifestyle changes and eating the right food items as a part of a regular diet, gaining healthy body mass throughout the body is possible.

Here I have presented some of the many ways to gain weight healthily without belly fat.

Increase your calorie-intake

When you want to put on weight, increasing the calorie amount is the basic thing that you need to stick upon. However, that does not mean you can binge eat on pizzas, chocolates, and burgers.

Eat high-calorie food packed with nutrients to gain weight in a healthier way. Here I have listed a few of the many nutrient-dense calories, take a look below:

  • Whole grains: Bread and Brown rice
  • Fruits or pure juices: Bananas, Avocados, Pineapple
  • Vegetables: Potatoes, Lentils, and all other root vegetables
  • Peas
  • Fresh and 100% natural fruit juices
  • Low-fat Yogurt
  • Beans
  • Nuts

Cut down sugary food & beverages

Eating sugary food and beverages tend to cause massive fluctuations of blood-sugar level with several other harmful health issues. It is one of the main reasons behind belly fat and overeating, which is definitely not the right way to gain weight!

If you want to satisfy your sweet tooth in a healthy way, replace sugar with natural sweeteners alternatives like whole fresh fruits, freshly pressed juices without any added preservatives, honey, coconut sugar, maple syrup, etc.

If you still struggle to cut down on sugar.

Aim for muscle gain:

Exercising is not only limited to losing weight. You need to sweat it out for being fit from skinny too. Healthy weight gain does not require much cardio as it burns more calories so keep it in moderation. Add more muscle training and weight training exercises in the workout regime aimed at whole body legs, hips, arms, chest, and back.

Keep a track of your progress, be consistent, take required rest, have a balanced diet (packed with healthy fat, protein & carbs) and focus on weight training to put on weight.

Snack on healthy food items:

Snacks are a vital part of the everyday diet as they fulfill the nutritional and calorie amount of the body which is left out in the meal. Keep healthy snacks such as nuts, low-fat yogurt, raisins, dates, fresh fruits (Bananas, Pineapple, Avocados) or pure cold-pressed juices as alternatives, oats, smoothies, etc. by your side.

Note: You can add any of your likeable nutrient-rich food items for snacking. Just make sure it is healthy enough to eat!

Avoid food that causes belly fat:

There are a few food items which pack up the fat around the belly. You need to stay away from such unhealthy food items like artificially sweetened sodas, energy drinks, fried foods, dairy products like milk & ice-cream and low-fat calories food.

Although low-fat calorie food is less in calories but the presence of preservatives and chemicals makes them unhealthy to eat. So, next time you go for grocery shopping, carefully review the ingredients present in such food items.

Do not eat large meals

Having said that you got to eat more to gain weight but eating large proportions of meals is not going to be helpful anyways. Large meals make the stomach full for a longer period thereby reducing the capacity to intake more calories per day.

It would be better is you split the meals into 3-5 times a day and eat a lesser amount of food in every meal to make calorie intake easier. Also, take around 3-4 hours of a gap in-between every meal so that food gets properly digest.

Take professional advice

Since the internet is full of advice that is not necessarily true for your body weight. It is advised to consult a professional like a dietician or a physical trainer to get plans on meals and workout required by your body as per the body weight to achieve the gain that you wish for.

Final thoughts

Always remember that just like losing weight requires incorporating healthy eating habits in the diet, the same goes for gaining weight too. Nothing is exceptional and unique in a weight gain diet except the need to get high on calories with nutrients.

Also, do not forget to go for a weekly or monthly checkup with the dietician to ensure proper weight gain and avoid any risks.

It’s not necessary that you will start observing the noticeable changes immediately. So, be patient and determined to achieve your desired body shape. Do it for yourself, not because of the societal pressure.

After all, “No one is you and that is your power.”

All the best!

About The Author


Rashi is a creative content creator associated with OMJOOS, a brand of More Orgo Private Limited. She is a Graduate from Amity University with a Journalism and Mass Communicat.. Read More..


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