Let me start this with a true story — my story.
There was a time when I weighed just 48 kg.
I genuinely believed my genetics were weak.
I believed I was born skinny.
I believed I would never gain weight in my life.
Everywhere I looked, I found excuses that made me feel better:
“Fast metabolism”
“Family genes”
“Hard gainer body”
But then I sit, plan and work on myself.
I gained 22+ kg naturally — without shortcuts, without magic supplements, without fake promises.
And that’s when I realized a harsh truth:
My genetics were never the problem. My habits were.
In this blog, I’ll break down the 5 biggest bad habits that were silently blocking my weight gain — and I’m sure many of you will relate to them.
Read this till the end if you truly want to gain weight the right, healthy, and sustainable way.
1. Skipping Meals – The Biggest Weight Gain Killer
When I was skinny, I used to skip meals regularly.
Sometimes breakfast, sometimes lunch — thinking, “I’ll eat later.”
But here’s the reality I ignored:
- My body was burning more calories than I was eating
- No calorie surplus = no weight gain
- Skipping meals = staying underweight forever
This was my biggest mistake.
If you are underweight and still skipping meals, you are literally working against your own goal.
What changed my results?
- I started eating 4–5 proper meals per day
- I focused on consistency, not perfection
- I stopped underestimating the power of regular meals
You don’t gain weight by hoping.
You gain weight by eating enough, every single day.
2. Not Doing Any Exercise (Especially Strength Training)
Yes, gaining weight is easy.
But gaining quality muscle mass is not.
For a long time, I avoided exercise or did random, useless workouts with no structure.
I later understood one simple truth:
👉 If you want muscle, you must train your muscles.
- Resistance training
- Progressive overload
- Proper form
- Long-term consistency
Without this, all you gain is just a fat weight, not a strong body.
Once I started structured strength training, my body finally had a reason to grow.
3. Chasing Shortcuts & Depending Only on Supplements
This one hurts — because I wasted a lot of money and time here.
I thought:
“If I take supplements, I’ll gain weight fast.”
Reality check:
- Supplements are support, not the foundation
- Not every supplement is meant for everyone
- Blind supplementation mostly leads to fat gain, not muscle
Harsh truth, my friend 👇
Supplements alone will never build a sustainable body.
They might increase numbers on the weighing scale, but that weight:
- Doesn’t last
- Doesn’t look good
- Doesn’t improve health
Once I fixed my diet, training, and lifestyle, supplements actually started making sense.
4. Eating Everything Blindly in the Name of Calories
When I learned that eating more helps weight gain, I went extreme.
Fast food.
Junk food.
Anything with calories.
Big mistake.
Because weight gain is not just about increasing the number on the weighing scale.
It’s about:
- Better body composition
- Muscle mass
- Strength
- Energy levels
Eating junk only made me feel:
- Bloated
- Weak
- Tired
Clean, balanced, calorie-surplus eating changed everything.
Healthy weight gain = smart eating, not blind eating
5. Ignoring Recovery & Sleep
This mistake is underrated but deadly.
I used to:
- Play games late at night
- Scroll on my phone endlessly
- Sleep late and wake up tired
I didn’t realize that muscles grow during recovery, not in the gym.
Poor sleep =
- Poor recovery
- Poor hormones
- Poor muscle growth
Once I fixed my sleep and respected recovery, my progress skyrocketed.
Final Truth You Need to Accept
These were the 5 biggest mistakes I made in my journey.
And if you are underweight, there’s a high chance you’re making at least 2–3 of them right now.
Let me be brutally honest:
- Genetics play a role — maybe 1%
- Your habits play the real role — 99%
You are not underweight because of your parents
You are underweight because of your daily choices
And the good news?
Only you can change them.
Start working on yourself.
Believe in yourself.
Stop following unqualified and unprofessional advice.
Your weight gain journey is possible — if you take responsibility for it.
If you liked this blog, drop a comment.
If you have questions, I’d be happy to answer them.
And if you want a blog on any other weight-gain topic, let me know — I’ll write it for you.
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