7 Reasons why you can't gain weight

7 Reasons why you can't gain weight


I have talked about losing weight/losing body quite a lot. But this blog is to help you that may struggle to put on weight. I have seen with experience that people who struggle to put on weight have common traits that will limit if they can put on weight. Are any of these traits you?

1. Fear of carbs

If you are underweight you probably do not eat enough carbs. It is true we should not over consume on carbohydrates, however the body does need sufficient amounts of carbohydrates to fuel the body.

2. Making no time to eat

You want to set meal times so you do not purposely skip meals. As you want to gain weight missing a meal is not seen as a important thing. As your body can not handle a certain amount of food in one go, it is vital you set times to eat.

3. Slow metabolism

While you think your metabolism is fast, it will be shown that your BMR (Basal metabolic rate) is actually quite low. Finding out your current metabolic rate is based on your current activity levels, food consumption, sleep quality, energy levels and digestion. All of these will equate to how your body weight fluctuates. This test will take at least 2 weeks.

4. Not feeling hungry

It is very common for you to say you don't feel hungry. Your lifestyle may lead you to not evaluate the best times to eat. 

5. Over doing cardio

Cardio is a great way to feel more energised, but too much cardio be making you not gain weight.

6. Fear of being fat

Fear of getting overweight will be most peoples fear, so relating 'eating too much' can lead to the assumption that you will gain 10kg in a week. It is far from the reality. But I totally understand.

7. Fear of strength training

The myth says that you will get huge lifting weights. This far from the truth. Breaking this barrier is something you will need to do, which can help maintain/increase muscle mass while controlling body fat levels as you increase food intake.

So what are the risks to under eating?

  • Internal organs not fully functioning 
  • Low blood pressure
  • Possible lack of endurance or energy 
  • Limited strength or muscle gain

How do you increase weight without too much body fat?


Increasing strength training

Add strength training 2-3 times per week, you can include your cardio also. I would recommend doing cardio after your strength training. This will increase your lean muscle tissue while increasing your ,metabolic rate.

Tracking your meals

You need to be accountable that you are actually eating the right types of food and also enough to help put on weight.

Adding in extra calories

Adding an extra portion to your meal, can sneak in extra calories if you need to eat that little bit more.

Drinking calorie drinks

While I don't advocate drinking lots of sugary drinks, you can make your own healthy drink to take to work. This can be a smoothie or the on the go drinks they sell in the superstores.

Track your weight fortnightly or weekly

You need to be aware of how the weight is changing. Are you putting on too much too quickly, or are you not gaining at all? Look to target 1kg a week as a baseline. Anything more than 2kg try to look again at your nutrition.

Benefits

  • Increase strength
  • Increase energy levels
  • Boost your confidence
  • Better overall body composition

One thing gaining weight comes down to is food awareness and being driven to achieve better health. Once you achieve this, you will see that benefits that come with having more lean muscle tissue.
One thing to get mixed up with is anorexia disorder. If you struggle with this disorder please get in contact with your local helpline or GP. 


If you want to apply to begin working with me on my 'Back to Fitness programme' drop me a email here or contact me through my website.
If you found this blog useful, leave a comment below.

Have a great day.

Simeon

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