“I’m eating more but nothing’s changing!”
Sound familiar? If you’ve been trying to gain weight and still not seeing results, this article is for you.
Gaining weight—especially the healthy kind—isn’t just about eating more. It’s a delicate balance of nutrition, training, recovery, and consistency. If one of those is off, your progress stalls.
Let’s break down the most common mistakes and how to fix them.
❌ 1. You Think You’re Eating Enough (But You’re Not)
Many people believe they’re eating a lot, but when they actually track their intake, it falls short—sometimes by a lot.
📊 Try this:
- Track your food with apps like MyFitnessPal or Cronometer for at least 3–5 days.
- Compare your intake to your maintenance calories.
- To gain weight, aim for +300 to 500 calories/day over maintenance.
🍽️ Tip: Add calorie-dense snacks like nut butter, trail mix, dried fruit, or smoothies between meals.
❌ 2. Skipping Meals or Inconsistent Eating
Your body thrives on routine. Missing meals—especially if you’re already struggling to eat more—can completely throw off your calorie goals.
🛠️ Solution:
- Eat 5–6 meals/snacks per day, spaced every 2–3 hours.
- Set phone reminders if needed.
- Prep meals ahead to avoid skipping due to time or stress.
⏰ Consistency > intensity.
❌ 3. Overtraining or Too Much Cardio
Exercise is essential—but too much, especially cardio, can burn off all the extra calories you’ve worked hard to consume.
🏋️ What to do:
- Limit cardio to 2–3 sessions/week, 20–30 minutes max.
- Focus more on resistance training (weightlifting or bodyweight).
- Prioritize compound lifts: squats, deadlifts, rows, presses.
🧠 Train to build—not to burn.
❌ 4. Not Prioritizing Protein
Protein isn’t just for bodybuilders. It’s essential to build and repair muscle—which is the healthiest kind of weight to gain.
💪 How much?
- Aim for 1.6–2.2g of protein per kg of body weight daily.
- Include protein in every meal and snack.
✅ Good sources: eggs, meat, fish, tofu, Greek yogurt, protein shakes.
❌ 5. Poor Sleep & Recovery
Sleep is where your body repairs, grows, and balances hormones like testosterone and growth hormone. Poor sleep can blunt your muscle-building efforts and increase cortisol (a stress hormone).
🛏️ Fix it:
- Aim for 7–9 hours per night.
- Avoid screens 1 hour before bed.
- Keep a consistent sleep schedule—even on weekends.
😴 No sleep, no gains.
❌ 6. Not Tracking Progress
You can’t improve what you don’t measure.
📏 Track:
- Your weight weekly (same time, same day)
- Photos or body measurements every 2–4 weeks
- Strength gains in your workouts
📈 Small progress is still progress. Seeing even 0.25kg per week adds up fast.
✅ Recap: Common Mistakes to Avoid
| Mistake | Fix |
|---|---|
| Not eating enough | Track calories for accuracy |
| Skipping meals | Eat every 2–3 hours |
| Too much cardio | Prioritize strength training |
| Low protein intake | Add protein to every meal |
| Poor sleep | Prioritize 7–9 hrs nightly |
| No tracking | Monitor weight, food, and progress |
📚 References
📝 Conclusion
If you’re frustrated, you’re not alone. Many people hit plateaus or make well-intentioned mistakes without realizing it. The good news? You can fix them.
Be consistent. Be patient. Track everything for a few weeks, and you’ll start to see your body change—slowly but surely.
