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How much weight a teen gains is quite variable. Some gain weight after eating just a few calories, while others stay lean and skinny regardless of how much they eat. Since healthy weight gain is vital for optimum health, knowing how teens can gain weight is essential to avoid complications that poor weight gain may cause. Generally, poor eating habits, metabolism issues, and genetics are the common reasons a teen doesn’t gain weight. However, in some cases, underlying medical conditions may be the reason. Read on as we tell you more about the ideal weight for teenagers, the implications of being underweight, and tips to help teens gain healthy weight.
Key Pointers
- Proper nutritional diet is important for healthy weight gain as it increases muscle mass and resists fat gain.
- High calorie diet in proper portions is critical for teens to gain an ideal weight proportionate to their height.
- Diet rich in good proteins including eggs, fish, poultry, and lean meat aid in building muscle mass.
- Healthy fats, dairy products, nutritious snacks, and frequent meals accompanied by proper exercise are the key to weight gain in teens.
- Slow and steady weight gain is healthy and recommended as it does not affect the body adversely.
Healthy Weight Vs Body Fat
Healthy weight gain and accumulating body fat are completely different things. If your teenage girl or boy is skinny, you would want them to gain weight, not become obese. So what is the difference between accumulating body fat and healthy weight gain?
Body fat is collected when foods that have sugar, carbohydrates, and trans fats are consumed. Fried foods, ice creams, baked foods, and soda, are a few examples of such foods (1). On the other hand, healthy weight gain is about eating healthy foods such as complex carbohydrates like vegetables and grains and proteins like lean meat, fish, and eggs that give the body the balanced nutrition, energy, and calories it needs for weight gain.
Healthy weight gain helps in building muscle mass and strength, while body fat just occupies space and if anything, makes physical activity difficult. Also, muscle mass is dense and gives the body a lean look, while body fat makes it seem bloated.
Understand that weight gain is not just about the number. Healthy weight gain should also make your teen feel healthier, fitter, stronger, and energetic.
What Is The Ideal Weight For Teenagers?
The appropriate weight of your teenager should be in proportion to the height. The BMI or body mass index calculates the ideal body weight of a person using the formula – body mass/ height in meter square. The BMI gives the weight for age and length to determine the BMI percentile the teen falls in. The BMI percentile tells us if a person is of healthy weight, underweight, or overweight on average (2).
Through the teen years, your child will gain and lose weight due to certain reasons. Care should be taken to maintain your teen’s ideal or healthy weight and to prevent excess weight gain or loss. Maintaining the ideal weight is important for an individual’s overall well-being. The right kind of nutrition with exercise can help your teenager stay fit and healthy to fight illnesses associated with excess weight gain or loss. People with excess weight, especially fat around their belly, are at risk of type-2 diabetes, heart diseases, and stroke (3). Likewise, individuals who are underweight have fragile bones, fertility issues, and anemia (4).
Medical Implications Of Being Underweight
Weight loss is as much of a problem as weight gain. According to US National Health Statistics Reports and the Centers for Disease Control and Prevention (CDC) reports, in the US, an estimated 4.1% of children and adolescents aged between two to 19 years of age deal with the issues of being underweight, and 19.7% deal with the issue of obesity (5) (6). Being underweight poses several significant health risks such as (4) (7):
- Fatigue and weakness: Underweight teens lack energy and are almost always tired.
- Poor immune system: Underweight teenagers have a poor or weak immune system and are more likely to get infections. For example, your skinny teenager is most likely to get the flu as compared to her healthier friends.
- Fragile bones: People who are underweight may lack the necessary vitamins and minerals, especially calcium which adds to the bone mass. Calcium deficiency makes the bones weak and fragile, which means a fall or slip is likely to result in broken bones.
Did you know?- Anemia: Undernutrition is strongly linked to a higher risk of anemia, likely due to inadequate dietary iron intake (10). If your teen is underweight, she or he may also have an iron deficiency which reduces the red blood cell count, resulting in anemia. When you’re anemic, your heart doesn’t get enough oxygen causing suffocation and palpitations (11). Prolonged anemia can also lead to stroke (12).
- Fertility Issues: Being underweight also affects your teenage girl’s menstrual cycle, and eventually fertility. Women who are underweight find it difficult to get pregnant.
In addition to the above, underweight teenagers are also at the risk of osteoporosisiA condition that makes the bones brittle and weak and more prone to fractures , asthma, emotional and intestinal disordersiA group of digestive ailments that affect the assimilation and absorption of nutrients in the gut (13).
Aneesa, a blogger who suffered from being underweight during her childhood, says, “ I had friends and even some family making comments on my weight constantly ‘Ewww, you’re so skinny’ ‘Ugh, you have no curves’ ‘You need to eat more’ were some of the most common (please bare in mind I ate more than some men I know). Sure, I was ALWAYS the type to tell them to shut their mouth, but inside, it did get to me; I felt ugly. I knew I wasn’t ugly, but I FELT like I shouldn’t be looking the way I do because I was being told left, right, and center that I was too skinny (i).”
11 Healthy Tips For Teens To Gain Weight
If you want your teenager to be healthy, you have to ensure that they maintain the ideal body weight, based on the BMI table. Here are a few things you can do to help your teen gain weight (4) (14) (15) (16).
- Increase calorie intake
The foods your teen eats play an important role in their weight. Eating high-calorie foods is important to increase body mass. Your teen will be able to gain weight when they have a calorie surplus, which means they should take in more calories than they burn.
- Build muscle with protein-rich foods
Protein helps build muscle mass, which is denser and healthier than body fat. Increase your teen’s intake of protein-rich foods like eggs, lean meat, fish, cheese, tofu, yogurt, soy products, beans, nuts, and seeds to boost muscle growth. Restrict them from eating sugary foods and carbonated drinks that fill their body with empty calories (17).
- Increase portion size
Your children may not be able to increase the amount of food they eat overnight. Start by increasing their portion sizes little by little. If they eat two pieces of toast and one glass of juice, increase it to three pieces of toast at first. Eventually, you can increase the quantity to four or increase the amount of juice or cereal they eat. You can adjust the portion sizes for lunch and dinner in the same way.
- Always eat breakfast
Teenagers tend to skip breakfast for many reasons. That can be detrimental to their health. When breakfast is skipped, the body is deprived of the b energy it needs. Fewer calories in the body lead to further weight loss and also affects the body’s metabolismiChemical and physical processes in the body that convert energy to carry out various functions . To gain weight, your teen should have nutrient-dense foods like eggs, oatmeal, fruit, toast with peanut butter, fruit or fruit juice, or a healthy smoothie with many calories. These meals offer the calories and nutrients needed to support healthy weight gain. To keep breakfast interesting and nutritious, parents can explore various healthy breakfast ideas for teens, ensuring a good start to their day.
- Eat more, eat often
For healthy weight gain, your teenager should have at least three meals every day. Skipping meals reduces the number of calories the body can get every day, which will deter the weight gain process. In addition to the three basic meals, your kid should have at least two calorie-rich snacks.
The meals should be well balanced and contain the essential nutrients that your teen needs to grow. Have a full course meal, so that they get to eat more. You can also include a healthy dessert made from fruit, yogurt or milk, like a pudding (18).
Include more fruits and vegetables in the meal. Teenagers who eat more vegetables gain weight in a healthy way when compared to those who eat foods with sugar and saturated fats.
- Include starchy foods In your meal
Starchy foods give the body the energy and extra calories it needs for weight gain as they are rich in carbohydrates. Starchy vegetables and fruits also have a high fiber content that the body needs for proper metabolism (19). For healthy weight gain, pick foods like yams, potatoes, rice, whole wheat pasta, oats, quinoa, and other grains like rye, finger millet (ragi) and barley that have minerals like iron, folate and calcium, and vitamin B6.
Eat whole wheat and grain instead of refined grains which only have carbs. Whole wheat foods also have the essential nutrients and protein.
Quick tip- Consume whole fat milk or dairy products
Whole-fat dairy products are more effective for weight gain than low-fat or skimmed variants. Incorporating full milk with cereal, whole milk yogurt, rice pudding, or cream-based dishes in meals helps in achieving calorie surplus. Include cottage cheese or any other variant of cheese in their daily meals. Use American mozzarella or cheddar cheeses made from full-fat milk to prepare snacks like pizzas and burgers at home.
Whole milk has just one percent fat, but it is also rich in calcium, potassium, magnesium, and vitamin B-12 (21).
- Eat a snack before bed
Eating before bedtime may be a bad idea when trying to lose weight. However, eating a bedtime snack can boost the attempts to gain weight. The body burns calories when asleep. Also, the cell regeneration process is most active at night, when the body is at rest. Adding calories to the body before calling it a night can retain the calories that have been added during the day, thus enabling weight gain.
Give your child a banana that is rich in calories or give them a handful of pitted dates. They can also eat a dairy snack like yogurt, ice cream, or a fruit bowl. You can also give them sliced vegetables (such as carrots, beets, or celery sticks) with a yogurt dip, cottage cheese chunks with fruit, oatmeal, pita bread with hummus, or simply a glass of warm milk with dates.
According to Mary Sabat, a nutritionist and ACE-certified personal trainer from Alpharetta, Georgia, “Bananas can be a good food choice for gaining weight, as they are high in calories and vitamins. Nuts and nut butter are also high in calories and low in density, so it is easier to eat more calories without feeling stuffed. Adding nut butter to the banana would also be a great way to add additional calories.”
- Exercise right
One way to gain weight is to increase muscle mass. Exercise is the most effective way to build muscles, in addition to eating protein-rich foods. When they exercise, their body burns calories, which increases hunger, allowing them to consume more food to support weight gain.
Strength training exercises like bench presses, lifts, chin-ups, crunches, and squats that build muscles are good for weight gain. Encourage your teenager to engage in these activities, but ensure they do not over-exercise, as excessive physical activity can lead to burning more calories than necessary. The more calories burned, the more they will need to consume to achieve weight gain (22).
- Include good fats in the meals
Saturated and trans fats are not healthy, but good fats are essential for weight gain. Use cooking oils like olive, coconut, mustard, rice bran or sunflower, butter, and margarine when you cook to give your teenager the needed fatty acids for weight gain. You can also give them butter and clarified butter (ghee) in moderation during breakfast.
- Don’t give up
Just as it’s hard for some people to lose weight, it can be difficult for your teenager to gain weight. Healthy weight gain takes time and needs discipline. Your teenager will not gain weight overnight, and may require a few months to put on weight gradually in a healthy and safe way.
- Support your child as a family
Family support plays a significant role in modeling healthy behaviors and maintaining normal weight. Regular family meals are linked to healthier eating habits and weight management. According to the American College of Pediatricians, “Adolescent females from homes where the family regularly ate meals together more than five meals per week had a much lower likelihood of disordered eating (23).” Having family meals together also has other benefits. It reduces the likelihood of children being overweight and consuming unhealthy foods and increases the chances of eating healthy foods (24).
If your child seems always fatigued, consult healthcare providers or nutritionists for personalized advice on healthy weight gain. Professional guidance helps ensure that any dietary changes are safe and suitable for their specific health needs.
According to theory, your teen will gain one pound of weight by consuming around 3,500 calories (25). On an average, your teenage girl needs 1,600 to 1,800 calories per day, while your boy will need between 2,000 and 2,400 calories per day if they mostly have a sedentary lifestyle (26). Roughly, one to two pounds per week is an ideal number for healthy weight gain in teens. A realistic number for muscle build up is a ½ pound per week.
The calorie requirements change based on the amount of physical activity they get. If your teenager has an active lifestyle, he or she will burn more calories and needs to eat more to balance the body’s energy requirements.
Is It Safe For Teenagers To Gain Weight Fast?
Weight gain is healthy and safe when it is gradual. Quick or rapid weight gain is not natural and may lead to unhealthy fat accumulation rather than muscle development. Taking supplements specifically marketed for weight gain should be approached with caution and should only be used under healthcare provider supervision. The following health considerations are associated with weight management in teens:
- Muscle accumulation takes time – on an average, your teen may be able to build less than half-a-pound of muscle in a week. If weight gain is fast, it is because of body fat accumulation, which can lead to obesity.
- Rapid weight gain is made possible with empty calories, which are high in sugary foods and sodas. It may also indicate a lack of essential nutrients in the body.
- Gaining weight fast may also cause blood pressure to shoot up, resulting in dizziness, nausea, and headaches.
- Rapid weight gain in adolescents can also leave stretch marks on their body.
- The body comes under a lot of stress when it is pushed to gain weight drastically. Also, teenagers may not be able to sustain their ideal weight if they gain weight fast.
While it may be tempting to use weight gain powders to bulk up the body, weight gain with the help of supplements has its added side effects (27). Always consult your doctor if you want to use protein powders or other weight gain supplements. For most teens, a balanced diet with adequate calories and nutrients is sufficient for healthy weight gain.
What To Avoid For Healthy Weight Gain
To gain and maintain the ideal or recommended body weight, teenagers should avoid the following:
- Sugary foods and carbonated drinks: Foods high in sugar and sodas provide empty calories, which lack essential nutrients (28). These may slowly lead to obesity, which is not the goal.
- Cardiovascular exercises: Exercises like aerobics and running will burn more calories than you need for weight gain. Avoid these fat-burning exercises, as they are apt for weight loss.
- Caffeine and alcohol: Teenagers may indulge in caffeinated or alcoholic beverages without your knowledge. Excessive caffeine can suppress appetite, making it harder to eat enough calories for weight gain (29). Similarly, alcohol consumption (even in small amounts) can disrupt metabolism and nutrition (30).
- Low-fat or diet sodas: While they may reduce sugar intake, they do not provide any beneficial nutrients. Instead of diet sodas, teenagers should opt for nutrient-dense beverages like smoothies, whole milk, or fresh fruit juices to support healthy weight gain.
- Energy drinks: Popular energy drinks like Red Bull or Monster often contain excessive caffeine and added sugars, which can cause blood sugar crashes and reduce appetite (31).
- Low-carb diets: Avoiding carbohydrates can make weight gain difficult. Instead of restricting carbs, teenagers should focus on complex carbohydrates such as whole grains, potatoes, and starchy vegetables to provide long-lasting energy and support muscle growth.
Frequently Asked Questions
1. How much weight gain is safe for my teenage girl in a year?
It is normal for teenage girls to gain some extra inches during puberty. Their body demands more calories during this phase of their life. Teenage girls require an average of 2200 calories per day. It is safe for them to gain one to two pounds in a week (14) (32).
2. What causes weight gain among teens?
Teenagers may experience weight gain due to genetic factors and changes in hormones, less accessibility to healthy foods, slow metabolism, excessive and unhealthy eating, and an inactive lifestyle (33). Understanding these contributors is crucial in addressing excess weight gain in teens and promoting healthier lifestyles among adolescents.
3. At what age do people start gaining weight?
A child between the age group of two and ten grows at a steady pace. However, a final growth spurt begins during puberty between nine and 15 years. The amount of body fat increases steadily after the age of around 30. Men often gain weight until they reach 55, while women gain weight until 65 (34) (35).
4. Is rice the best food for weight gain?
Rice may be a healthy option for increasing your weight, as it contains carbohydrates and nutrients which facilitate weight gain.
The answer to how to gain weight for a teenage girl has multiple factors involved. Healthy weight gain is a disciplined and persistent process. You should not rush into achieving dream results overnight. Meal planning can help a lot, and you can try creating a healthy diet plan for gradual and natural weight gain for a teenage girl or boy. You may achieve natural weight gain by consuming natural foods rather than supplements. Lastly, remember that it takes consistency and is a lifelong process to make weight management a habit.
Infographic: Tips On How To Gain Weight For Teens
Gaining weight can be challenging for teens, especially if they are naturally thin or have a fast metabolism. However, with the right approach and dedication, it is possible to increase weight and build healthy muscle mass. This infographic sheds light on how teens can gain weight in a safe and sustainable way. Illustration: Momjunction Design Team
Illustration: How Can Teens Gain Weight? Facts And Tips
Image: Stable Diffusion/MomJunction Design Team
Personal Experience: Source
MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.
i. Skinny is Beautiful Too – My Weight Gain Journey.http://ibreatheshoes.com/my-weight-gain-journey/
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Mary Sabat is certified in personal training by the American Council of Exercise (ACE) and has 30 years experience as a fitness trainer, diet planner, and holistic health coach. She did her BS in Dietetics and Nutrition at University of Delaware and MS in Human Nutrition with an emphasis on Exercise Science, at Rutger’s University.Mary Sabat is certified in personal training by the American Council of Exercise (ACE) and has 30 years experience as a fitness trainer, diet planner, and holistic health coach. She did her BS in Dietetics and Nutrition at University of Delaware and MS in Human Nutrition with an emphasis on Exercise Science, at Rutger’s University.
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