Why Some People Can't Gain Weight: Insights and Causes

Regarding not gaining weight?

Hello Doctor: I am someone who has difficulty gaining weight, possibly because I am a bit picky with food, but I do enjoy eating.
Sometimes I even have late-night snacks, yet I still can't gain weight! I am currently 163 cm tall and weigh 44 kg.
Everyone I meet says I am too thin.
What could be the reason for this? Thank you!

sherrie, 20~29 year old female. Ask Date: 2006/07/16

Dr. Cai Yaozhou reply Internal Medicine

If you want to gain weight, you should focus on your diet (which is very important): The primary key to weight gain is to "increase or prolong the likelihood of calories remaining in the body." At the same time, during the weight gain process, it is important to "increase muscle rather than fat." Why is "gaining weight" more meaningful than "getting fat"? This is because increasing weight can help the body become healthier, while gaining fat can lead to chronic diseases such as hypertension, heart disease, and diabetes.
"Exercise" and "nutritional supplementation" are equally important for those looking to gain weight; one cannot rely solely on food intake to gain weight; it must be combined with exercise to increase weight in a healthy manner.
Weight training and aerobic exercise are the most essential forms of exercise for weight gain.
However, for those who are unfamiliar with exercise or dislike it, it is best to start with simple activities like walking more, taking the stairs, or jumping rope, which can also be effective.
Weight gain is a long-term endeavor that must be approached gradually and cannot be achieved in a short period.
Rapid weight gain can actually lead to impaired bodily functions and harm health.
The optimal rate of weight gain is "half a kilogram every two weeks" (approximately 0.5 pounds per week).
The body must gain weight at this rate to increase muscle rather than just fat.
Popular weight gain recipes that rely heavily on protein or fats must be supervised by a physician and a nutritionist to be safe.
If you do not have a physician or nutritionist accompanying you, it is best to avoid these high-risk weight gain recipes.
The main foods to consume while gaining weight should be "complex carbohydrates," which are commonly known as "unprocessed whole grains," including whole wheat bread, brown rice, oats, peanuts, soybeans, and millet.
These foods not only provide the energy needed for daily activities but are also rich in vitamins, minerals, and dietary fiber, making them very nutritious and not easily fattening.
Additionally, fat intake should not exceed 30% of total daily calories to avoid excessive fat consumption, which can lead to chronic diseases.
Eating habits should also be slightly modified to appropriately gain weight: 1.
Eat a little more at each meal.
2.
Have snacks outside of regular meal times.
3.
Eat a light snack before bed.
4.
If your appetite is poor and you cannot eat much but still want to gain weight, try to consume liquid foods.
Porridge, soup, milk, soy milk, smoothies, ice cream, juice, and jam are all suitable choices.
5.
Take a daily multivitamin.
6.
Drink at least eight cups of water daily (equivalent to 2000cc of water).
Puzih Hospital cares about you.

Reply Date: 2006/07/16

More Info

Understanding why some individuals struggle to gain weight, despite their best efforts, can be quite complex. Your situation, where you maintain a low weight despite consuming food regularly, can stem from several factors, including metabolic rate, genetics, lifestyle, and even psychological aspects.

1. Metabolism: One of the primary reasons some people cannot gain weight is a naturally high metabolic rate. This means that your body burns calories more quickly than average, which can make it challenging to put on weight. Factors influencing metabolism include age, muscle mass, and physical activity levels. Muscle tissue burns more calories at rest compared to fat tissue, so individuals with a higher muscle mass may find it easier to maintain or lose weight.

2. Genetics: Genetics plays a significant role in body weight and composition. Some individuals are genetically predisposed to be thinner, which can be due to inherited traits that affect metabolism, appetite, and fat storage. If your family members also have a history of being lean, this could be a contributing factor.

3. Dietary Habits: You mentioned being somewhat picky with food, which can lead to a lower caloric intake. Even if you eat frequently, if your meals are not calorie-dense, you may not be consuming enough calories to gain weight. Foods that are high in healthy fats, such as avocados, nuts, seeds, and oils, can help increase caloric intake without requiring you to eat large volumes of food.

4. Physical Activity: If you are physically active, this can also contribute to a higher caloric expenditure. Regular exercise, especially strength training, can help build muscle mass, which may aid in weight gain. However, if your activity level is high and your caloric intake does not match it, weight gain will be difficult.

5. Psychological Factors: Stress, anxiety, and other psychological factors can also affect appetite and eating habits. Some individuals may not feel hungry or may have a reduced appetite due to stress or other emotional factors, which can hinder weight gain.

6. Medical Conditions: Certain medical conditions can also lead to difficulty in gaining weight. Conditions such as hyperthyroidism, diabetes, gastrointestinal disorders (like Crohn's disease or celiac disease), and malabsorption syndromes can affect how your body processes and absorbs nutrients. If you suspect that a medical condition might be affecting your weight, it would be wise to consult with a healthcare professional for a thorough evaluation.

Recommendations for Healthy Weight Gain
If you are looking to gain weight in a healthy manner, consider the following strategies:
- Increase Caloric Intake: Focus on calorie-dense foods. Incorporate healthy fats into your meals, such as olive oil, nut butters, and full-fat dairy products. Adding snacks like trail mix, cheese, or protein bars can also help increase your caloric intake.

- Eat More Frequently: Instead of three large meals, try to eat five to six smaller meals throughout the day. This can help you consume more calories without feeling overly full.

- Strength Training: Incorporate strength training exercises into your routine. Building muscle can help increase your weight and improve your overall body composition.

- Monitor Your Progress: Keep track of your weight and dietary intake. This can help you identify what works best for you and make adjustments as needed.

- Consult a Professional: If you continue to struggle with gaining weight, consider consulting a registered dietitian or a healthcare provider. They can help assess your dietary habits, lifestyle, and any potential underlying health issues.

In conclusion, while it can be frustrating to feel like you are doing everything right and still not gaining weight, understanding the underlying factors can help you develop a more effective strategy. Remember, healthy weight gain takes time and patience, just like weight loss.

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