7 Healthy Ways To Gain Weight without Belly Fat 2024

People want to gain weight for health reasons and/or reach their dream body. Healthy weight gain is challenging but achievable by following a healthy and balanced diet with a calorie surplus. Here is your easy guide on how to gain weight without belly fat.

Why Should Some People Gain Weight?

According to the UK National Health Service (NHS)^[1], underweight people may have weaker immune systems and fragile bones. Also, they can be more likely to experience nutritional deficiencies, fertility problems, and overall fatigue.. 

People want to gain weight for many reasons, some of which are crucial for health. You need to gain weight if:

• Your weight is below “the range” set by health authorities, and you want to gain weight to feel better
• You want to increase muscle mass – perhaps you’re an athlete, recreational sports enthusiast, or want to gain muscle to be more healthy and feel strong.
• You are elderly and are losing weight unintentionally
• You had/ have an illness causing weight loss

There are methods to determine if you need to gain weight. While the definition of a healthy weight may vary a bit from person to person, there are general ways to assess your own weight and identify your goals.

Body mass index (BMI)^[2] is an acknowledged method^[3] that can give you a general idea of your weight status. You can calculate your BMI by dividing your weight (kg) by the square of your height. For a quick way, you can use a BMI calculator^[2]. 

If your BMI is lower than 18.5, that is considered underweight. Keep in mind that BMI is a general screening tool; it does not provide insight into your actual body fat and muscle mass. You should see a doctor to be informed about your health status and guidance on the best weight for you. 

How to Gain Weight Without Gaining Belly Fat

Abdominal obesity^[4] is characterized by excess fat in the belly and is easily assessed by measuring waist circumference. Men with more than 88 cm and women with more than 102 cm waist circumference have abdominal obesity, which is associated with chronic diseases such as diabetes and heart disease. 

That’s why it is crucial if you are underweight to gain weight in a healthy way without gaining unhealthy belly fat. Instead, the focus should be on gaining muscle and enhancing lean muscle growth. 

How to Gain Muscle Without Gaining Fat

Combining protein-rich foods with regular muscle training exercises can facilitate healthy weight gain. According to the Dietary Guidelines for Americans^[5], adults (19-59 years old) should eat at least 5 to 7 ounces of protein-rich foods a day such as meats, poultry, eggs, seafood, nuts, and seeds.

The Academy of Nutrition and Dietetics recommends that a healthy average individual consume 0.8 g/kg of protein per day. However, this is the minimum amount of protein needed to prevent a deficiency and is typically not enough to gain weight or build muscle. 

If gaining muscle is your goal, you may need more than that to achieve positive protein balance^[6]. Consuming 1.2 to 1.27 grams of protein/per body weight is recommended during strength training. No protein powder is needed if you can reach your target protein intake with foods.

7 Safe Ways To Gain Weight Without Gaining Belly Fat

Here are the seven steps on how to gain weight but not belly fat: 

Aim for gradual weight gain

It is best to gain weight slowly so your body can adapt to the physiological changes that come with weight gain.

Eat foods high in both energy and nutrients

The majority of your calories should come from healthy and nutritious foods that help you gain lean muscle mass. You should eat:

• Five portions of fruits and vegetables to get enough fiber and antioxidant micronutrients such as vitamins A, C, and E
• Whole grains are healthy carbohydrates that provide energy and B complex vitamins – such as whole wheat bread, oatmeal, brown rice, and barley
• Dairy or dairy alternatives are important to support healthy bones 
• Beans, lentils, seeds, and nuts are plant-based sources of protein and are rich in B- complex vitamins and fiber
• Protein-rich foods such as eggs, meat, poultry, and fish will give you a variety of amino acids to gain lean muscle and important nutrients such as iron, vitamin B12, vitamin D, and omega-3 fatty acids
• Unsaturated oils such as olive oil are a great source of additional energy – you can use them in healthy salad dressings to increase the energy of low-calorie meals

Try to avoid high-calorie but nutrient-poor foods

Sugary foods, drinks, and junk foods are high in saturated fat and sugar. Eating these foods may result in  increased unhealthy belly fat and disturb your blood glucose and cholesterol levels

Eat regularly

Try not to skip meals, as eating regularly will make it easier to meet your daily calorie targets for weight gain. 

Integrate physical activity into your daily life

Physical activity is not only beneficial for overall health, it could also be the solution to the common question “how to gain weight in the right places without belly fat?” 

Physical activity^[7] can help you lose weight, but it also helps in reducing blood pressure, lowering the risk of metabolic diseases, depression, and anxiety. 

Weight training specifically may help you gain weight healthily by increasing muscle mass.

Try not to worry about your body image

Everybody has their own unique body, which is equally beautiful. Your genes can dictate your body’s natural muscle and fat composition, but the good news is the human body can change to some degree by adopting healthy eating habits and physical activity.

Get professional help

You should target calorie intake individualized for your weight, age, height, activity level, and special needs. It can be hard to assess appropriate calorie and nutrition needs on your own. It is more effective to reach out to a dietitian to get an individualized healthy eating plan to gain weight in a healthy way. 

How Long Will It Take To Put On Weight?

The estimated time to achieve desired weight gain can vary from person to person. When it comes down to it, you will gain weight if you eat more calories than your body burns. 

According to the Cleveland Clinic^[8], you should aim to eat 300 to 500 additional calories per day to slowly gain weight. A daily 500-calorie surplus may help you to gain a pound in a week. 

Average^[9] calorie intake for men and women was calculated to give a rough idea. To maintain healthy body weight:

• An average man consumes 2500 kcal daily.
• An average woman consumes 2000 kcal daily.

However, these are general guidelines and often do not reflect the number of calories a person truly needs. This is because your calorie needs differ depending on several factors such as: 

• Age
• Weight and height
• Lifestyle and activity level
• Hormonal levels
• Medications
• Health Status

Because of all of these factors, it can be challenging to estimate your calorie needs on your own. Remember that when it comes to extra calories, quality^[10] matters more than quantity: 

Yes, you should increase your calorie consumption to gain weight, but these calories should come from nutritious food. Try to avoid soft drinks and highly processed foods. This is because healthy and balanced nutrition is important for muscle gain, healthy metabolism, and mental health.

It is best to get help from your doctor and dietitian because they have tools and information to assess ideal calorie intake and a healthy diet plan that you need to gain a healthy weight.

What Does An Additional 300-500 Calories Look Like?

Here are some snacks^[8] that supply an additional 300 to 500 calories to your daily diet that matches your nutritional and calorie needs:

• Plain bagel and two tablespoons of cream cheese – around 300-400 calories
• Two tablespoons peanut butter with banana – around 300 calories 
• Avocado toast with one slice of whole grain bread, ½ avocado, and one egg – around 350 calories
• 25 g nuts, 1 cup Greek yogurt, and one serving of fruit – about 500 kcal

Final Word

A nutritious and balanced diet with a calorie surplus can support healthy weight gain. Meals should be balanced with carbohydrates, protein, and fat. 

On the flip side, a high intake of junk and sugary foods may result in unwanted belly fat. It is vital to stay away from these high-calorie and nutrient-poor foods such as cookies, pastries, potato chips, juice, soda, and fast food. Instead, focus on primarily whole foods such as meat, eggs, whole grains, fruit, vegetables, nuts, and unsaturated oils like olive oil or canola oil.

Physical activity also supports healthy muscle gain. Combining muscle training with the right amount of protein intake will provide the best results in regards to gaining weight healthily.

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