Top 5 Mistakes Women Make When Trying to Gain Weight (and What to Do Instead)

For many women, gaining weight isn’t as easy as it sounds. Blame it on genetics, a racing metabolism, chronic stress, or health concerns. The struggle is real. But let’s be clear: stuffing yourself with processed junk isn’t just ineffective, it’s harmful. There’s a smarter way. Healthy weight gain means building muscle and restoring healthy body balance, not just consuming junk food. In fact, experts recommend choosing nutritious and calorie-dense foods, not sweets, to gain weight. Likewise, exercising, good sleep, frequent meals, and hormonal balance are all important.

Top 5 mistakes with a practical solution for healthy weight gain

1.     Relying on Junk Food or Sugar for Calories:

It’s tempting to munch on chips, drink soda, or eat cakes for quick calories, but these “empty” foods lack essential vitamins and minerals. They shoot up the blood sugar levels and can even worsen gut health. Instead of helping you gain a healthy weight, consuming too much junk food can lead to nutrient deficiencies and inflammation.

What to do instead: 

Eat whole, calorie-rich foods that pack essential nutrients. For example, nuts are high in fat and protein. Dairy products like milk, paneer, or yogurt supply protein, calcium, and healthy fats. Whole grains such as rice, oats, and quinoa provide carbohydrates plus fibre and B-Vitamins.

Adding extras to the meal, such as ghee, nut butter, or grated cheese, for an energy boost. Making homemade shakes and smoothies (milk, banana, seeds, whey or plant protein) is also a great option for adding calories and nutrients. In short, focus on nutrient-dense foods rather than junk foods or sodas.

·       Eat frequent, nutritious meals: Aim for 5-6 smaller meals or snacks per day so you spread out calories without feeling overwhelmed.

·       Include all macros: Each meal should have all macronutrients; protein (lentil, dairy, eggs), carbohydrates (rice, roti, potatoes), fats (ghee, nuts, avocado).

·       Boost homemade foods: Adding dry milk powder or powdered oats to curries or smoothies for extra energy.

2.     Skipping Strength Training:

Many women think doing cardio is enough, or they fear becoming bulky from weight training. Whereas, building muscle through weight and resistance training is the key to gaining healthy weight. Bodyweight exercises (squats, push-ups, lunges, etc.) or lifting weights stimulate muscle growth and raise your metabolism. This not only helps to add lean mass but often increases appetite too.

What to do instead: 

Do strength training (at least 2-3 times a week) and make it a regular part of your routine. Start with light weights or resistance bands and gradually increase the load. Work on all major muscle groups with exercises (leg presses, bench presses, plank rows, etc.). A consistent weight lifting program will help you gain muscle mass in a healthy way. Also, include adequate protein in your diet to support muscle repair. For example, legumes, daily, whey or plant protein after workouts. Over time, you will build strength and your weight will rise through muscle gain, not just fat.

 

·       Lift weights or do resistance training: Using free weights, machines, or resistance bands, even dance or yoga classes with strength components, could help. Strength training is known to increase lean mass and help in calorie burning.

·       Pair with protein: After exercising, have a protein-rich snack such as a glass of milk, a protein shake, or paneer, as it promotes muscle recovery and growth.

·       Progress gradually: Raise the weight load or increase reps each week. Celebrate the small strength gains, as they lead to steady weight gain over time.

3.     Not Eating Consistently Throughout the Day:

Long breaks without food intake make it hard to meet your calorie needs. Skipping breakfast or lunch leads to your body missing out on nourishing opportunities. This causes your metabolism to slow down, and your overall food intake stays low. Underweight women need to especially plan their meals so they actually eat enough.

What to do instead:

Eat at regular intervals and set reminders if needed. Try to eat 5-6 small meals or snacks every 2-3 hours. For example, try to break a big meal into two smaller ones. Carry healthy snacks with you to consume between meals. Drinking smoothies, milkshakes, or lassi is often easier to consume and can add up to 200-300 calories each. By eating consistently, you will steadily accumulate the extra calories needed for weight gain, rather than relying on one huge meal that leaves you stuffed.

 

·       Set alarms: Use your phone to set reminders to eat if you are forgetful.

·       Prepare snacks in advance: Always keep fruits, boiled eggs, or trail mix handy at work or home. Even a handful of almonds is better than going hungry.

·       Choose high-calorie snacks: Select energy-dense options like dry fruit chikki, paneer cubes, or banana smoothie between meals.

4.     Ignoring Gut Health and Nutrient Absorption:

Even if you are eating more, poor digestion and gut issues can prevent your body from absorbing calories and nutrients. An unhealthy gut is often caused by a diet low in fibre and high in processed sugars, thus impairing nutrient uptake and metabolism. According to Ayurveda terms, it creates ama (toxins) that block digestion. Women suffering from chronic loose motions, bloating, or IBS-like symptoms may especially struggle to gain weight.

What to do instead: 

Foster a healthy gut to maximize nutrient absorption. Probiotic foods like curd, buttermilk, lassi, or idli/dosa (fermented foods), along with meals, can boost good bacteria. Fruits, vegetables, and whole grains provide fibre to feed your microbiome. Try to avoid excessive cold drinks or raw chilled foods, as Ayurveda says it weakens digestion. Including herbs and spices such as ginger, black pepper, or ajwain can also aid digestion. In short, it is important to nourish your gut first so it can extract every bit of nutrition from the meals. Having a strong digestive system will help convert what you eat into body tissues rather than waste.

 

·       Eat fermented foods: Add a cup of homemade curd or chass (buttermilk) to your daily diet for prebiotics.

·       Include digestive herbs: Start your meals with jeera/ginger water or chew a few ajwain seeds after meals to stimulate digestion.

·       Fix your gut: If you suffer from chronic gut issues, it is advised to consult a doctor. Even simple fixes (improving meal habits or reducing stress) can rebalance the gut flora.

5.     Underestimating Stress, Sleep, and Hormone Balance:

Stress and poor sleep could lead to an imbalance of hormones that regulate appetite and weight. Stress often suppresses hunger, while chronic stress raises cortisol (the stress hormone), leading to erratic eating. Either way, stress makes it harder for the body to build healthy weight. Similarly, insufficient sleep disturbs hormones like ghrelin and leptin. For women, thyroid or reproductive hormone imbalance can also cause difficulty in gaining weight.

What to do instead: 

Aim for 7-8 hours of quality sleep per night and practice stress-reducing techniques like yoga, meditation, or gentle walks. Even a warm bath or reading before bed can improve sleep quality and hormonal balance.  If you have symptoms such as irregular periods, fatigue, or hair loss, it is suggested to talk to a doctor to check your thyroid and other hormones. Balancing stress and sleep will naturally improve your appetite and metabolism, making weight gain more manageable.

 

·       Prioritize sleep: Maintain a regular sleep schedule. Sleeping early can help balance appetite hormones and energy levels.

·       Relaxation routine: Ayurvedic herbs like warm turmeric milk or ashwagandha tea are said to calm the mind.

·       Regular check-ups: Especially after an illness, ensure there are no hormonal issues (thyroid, anaemia, etc.) hindering your recovery.

Here’s What you Might be Missing: Ayurvedic Weight Gain Support

If you have tackled diet and exercise but still struggle to gain weight, consider an Ayurvedic Supplement to fill the gaps naturally. Purely Yours Weight Gain Capsules are formulated by combining rasayana herbs that gently support appetite, digestion, and metabolism.

·       Ashwagandha (Withania Somnifera): A well-renowned adaptogen that reduces stress and cortisol levels. By calming stress-related appetite loss, it helps restore normal meal patterns, enabling both physical performance and recovery.

·       Shatavari (Asparagus Racemosus): Also known as female ‘balya’ (strength-giving tonic) in Ayurveda. It is believed to enhance hormonal balance and even help in postpartum recovery, promoting healthy weight gain.

·       Vidarikanda (Pueraria Tuberosa): Reputed for its rejuvenative and brumhana (weight-gaining) properties, it promotes effective nutrient delivery, thus helping in healthy, gradual weight gain.

·       Kapikacchu (Mucuna Pruriens): Valued for stimulating both mental clarity and physical strength, Kapikacchu, being rich in L-dopa, combats fatigue, supports muscle repair and lean muscle growth.

·       Grapefruit Extracts (Vitis Vinifera): Packed with essential antioxidants, vitamins, and minerals for tissue repair. It ensures that the calories consumed contribute effectively to lean muscle growth.

Together, these ingredients are designed to complement a balanced diet and exercise routine. They support appetite and digestion (allowing more absorption of nutrients) and balance metabolism and hormones (reducing stress and weakness). Of course, it works best alongside healthy habits as mentioned above. This Ayurvedic formula isn’t a quick fix; its purpose is to nourish the body’s system holistically.

In traditional use, such herbs have been shown to improve eating behaviours and immunity without harsh stimulants. Indian women seeking Ayurvedic weight gain solutions, this natural capsule support could be the missing piece that your body needs to finally put on a healthy weight.

Your Weight Gain Journey Deserves a Smarter Approach

Gaining weight isn’t just about eating more; it’s about nourishing your body, supporting your digestion, managing stress, and building strength with intention. Avoiding common pitfalls, focusing on smart, sustainable habits, you empower your body to thrive. For many women, adding gentle Ayurvedic support can enhance this journey. When you combine Purely Yours Weight Gain Capsules with consistent lifestyle changes, this holistic support can help you reach your wellness goals with strength, grace, and confidence.