When Weight Gain Is Healthy

People often see weight gain as bad and avoid it because of the negative view of body fat and its potential impact on health and athletic performance.

But, sometimes, gaining weight is good because it's intentional and improves your health.

If your height-to-weight ratio shows you're underweight or you have low body fat, gaining weight should be a goal. These situations increase risks like hormone problems, nutrient deficiencies, injuries, fatigue, and overtraining for athletes.

Gradually increase your daily calories by adding an extra snack, grains, protein, or healthy fats like avocado or nut butter until you reach a healthy weight.

If you go on vacation, exercise less, and eat more, you might gain a little weight. This is normal and should go away when you get back to your routine.

If your weight isn't increasing despite overeating for a week or more, you might not be eating enough regularly. Your body efficiently uses any excess food to function normally when it's in starvation mode. Increase your daily calorie intake and consult a registered dietitian to determine your nutritional needs based on your activity level.

While it may seem obvious, research shows that one-third of pregnant women want to lose or maintain weight during pregnancy. Though gaining weight for nine months can be overwhelming, it's essential for proper fetal growth and maternal health, even for active women.

Insufficient weight gain during pregnancy increases the risk of miscarriage, low birth weight, stunted uterine growth, and premature birth. Growth charts provide general guidelines for healthy pregnancy outcomes based on research linking weight gain to positive results. Talk to your prenatal care team about any concerns regarding weight gain and activity levels.

This advice is for athletes. While gaining weight before a big event might seem counterintuitive, weighing in a pound or two heavier on race day could lead to optimal performance. Many athletes benefit from carb-loading before competitions. If done correctly (consuming 10–12g carbohydrate per kilogram of body weight for 48 hours), your body retains extra water. The body requires 4 grams of water to metabolize every gram of carbohydrate consumed. The extra weight on race morning indicates that your body has stored extra water and carbohydrates, providing energy for your performance. This water weight is temporary and will disappear the next day, so don't worry about it.

Regardless of the circumstances, the number on the scale is just one health metric and shouldn't be fixated on. It's important to differentiate between temporary weight increases, like those caused by salty meals, and long-term gradual increases. Also, understand what weight is healthy for your body and goals. If you're gaining weight but also increasing your strength, endurance, sleep quality, and mood, then you're doing well. If you have concerns about weight or body composition, consult a registered dietitian to determine how to achieve your goals while providing your body with the energy and nutrients it needs.