What are the reasons for lack of weight gain:

Some common reasons why a person may find it hard to gain weight:
  • Genetics
  • Not eating enough
  • Having a very physically active lifestyle or job
  • Overexercising
  • Note this:  That some people are too thin because of a disability, eating disorder, substance abuse, or serious medical condition.

Eat more healthy food for weight gain - Quality is First, Quantity Next:

The secret to healthy weight gain is to make all your kilo-joules as nutrient-rich as possible. Consuming more empty-calorie foods like soft drinks and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.

  • Use a kilojoule-counter book to calculate how many kilojoules you eat on an average day.
  • Eat three good meals every day. Give yourself slightly larger serves if you can. If you have a small appetite, eat five to six times a day. Drink fluids before and after meals, but not with them. This helps leave more room for food.
  • Increase your daily intake of carbohydrates. Avoid low carbohydrate diets.
  • Eating vast amounts of dietary protein won’t make your muscles grow faster and will put unnecessary pressure on your body, especially your kidneys. Avoid high-protein diets.
  • A healthy snack may include fruit, yogurt, muffin, rice pudding, low-fat custard, milkshake.
  • Avoid high-fat junk foods. Instead, choose nutritious high-fat foods such as avocado or nuts.
  • Top your usual foods with some concentrated calories, like grated cheese. Spread peanut or almond butter on a wholegrain muffin.
  • Prepare hot oatmeal or other cereal with milk, not water. Add powdered milk, honey, dried fruits, or nuts after cooking.
  • Garnish salads with healthy oils such as olive oil, whole olives, avocados, nuts, and sunflower seeds.
  • Pump up soups, casseroles, mashed potatoes, and liquid milk with one to two tablespoons of dry milk powder.

Adjust your lifestyle for weight gain:

  • Be prepared to eat when you are not hungry. Use a timer to remind yourself to eat every two hours.
  • Try to make your additional eating sessions as appealing as possible. For example, stock the fridge and cupboard with snack foods you love.
  • Eat small serves of protein foods before and after each resistance training session to help promote muscle growth.
  • Accept that an increase in food intake may cause bloating or gas.
  • Be prepared to gain some fat as well. It isn’t possible to increase muscle mass without also increasing body fat.

Track your weight gain progress Effectively:

Tracking your progress helps to boost motivation. 
  • Keep a diary to monitor your kilo-joule intake and training schedule.
  • Weight gain requires that you increase your daily food intake every day. It may help to write up meal plans.
  • Make sure your goals are realistic. For example, an increase of a few kilos may take a year to achieve. Putting on lean body weight takes time, so don’t be disappointed with small gains.
Where to get help:
  • Your doctor
  • Proper online guiders
  • Physiotherapist
  • Qualified gym instructor
  • Qualified personal trainer

Remember These Things:

  • Gaining lean body weight is a slow process that takes months and years rather than days and weeks.
  • See your doctor before starting any weight-gain program.
  • You must eat more and stimulate muscle growth to gain weight.
  • Don’t waste your time or money on powders, pills, and products that claim to increase muscle mass.

Here some professionals tips to gain weight like:

1. EAT BREAKFAST TO HELP BUILD MUSCLE GAIN, DON'T AVOID BREAKFAST

  • This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. 
  • It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. You're best bets if you trying to build muscle mass are omelets, smoothies, and cottage cheese.

2. EAT EVERY THREE HOURS PER DAY

  • Eating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch, and dinner, as usual, interspersed with meals post-workout, pre-bed, and with two snacks in between. 
  • By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings. 
  • Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.

3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE GAIN

  • You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal.
  1. Red meat. Beef, pork, lamb, etc.
  2. Poultry. Chicken, turkey, duck, etc.
  3. Fish. Tuna, salmon, sardines, mackerel, etc.
  4. Eggs. Don’t believe the cholesterol myths. Eat the yolk.
  5. Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
  6. Whey. Not necessary but great for easy post-workout shakes.
  7. Try vegan options too, such as lentils, tofu, seeds, and nuts.

4. EAT FRUIT AND VEGETABLES WITH EACH MEAL DAILY

  • Most of them are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants, and fiber which helps digestion, but just be careful to check the sugar content of some fruits.

5. EAT CARBOHYDRATES (CARBS) ONLY AFTER YOUR WORKOUT

  • While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake after your workout only.
  • Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains except for corn, carrots, and raisins. Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.

6. EAT HEALTHY FATS AND AVOID JUNK FOODS

  • Make sure you balance your fat intake, eat healthy fats with every meal, and avoid artificial trans-fats and margarine. Healthy fats improve fat loss and health as they digest slowly. 

7. DRINK MORE WATER TO HELP YOU BUILD MUSCLE GAIN

  • Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. 
  • Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

8. DAILY EAT WHOLE FOODS 90% OF THE TIME

  • To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods. Whole-foods. These are unprocessed and unrefined foods that come as close as possible to their natural state. 
  • Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa, etc.
  • Processed foods usually contain added sugars, trans-fats, nitrates, corn syrup, sodium, and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements