Weight loss seems to get all the attention, but there are plenty of cases where weight gain can actually be the best thing for your health.
Reviewed by Dietitian Jessica Ball, M.S., RD
Getty Images. EatingWell design.
These days, it can feel like practically everyone is trying to lose weight. It’s almost impossible to log on to social media without seeing trendy tips and tricks for losing weight and keeping it off. However, not everyone wants or needs to lose weight. In fact, for certain people, gaining weight may be much more beneficial.
Although many people think weight loss is beneficial, losing weight unintentionally, rapidly or drastically can cause malnutrition. “Being malnourished or undernourished can severely impact your immune function, cognitive function and overall quality of life,” says Laura Iu RD, CDN, CNSC, RYT, owner of Laura Iu Nutrition. In this article, learn how weight impacts health and six instances when gaining weight may actually be healthier than losing weight.
Related: 7 Weight-Loss Myths Experts Wish Would Go Away
How Weight Relates to Your Health
“Weight can impact our health in so many ways, from how we feel in our bodies to how we’re treated by others to how our body composition serves our metabolic health,” says Maria Sylvester Terry, M.S., RDN, LDN.
Yes, weight is linked to chronic diseases like type 2 diabetes, heart disease, fatty liver, kidney disease and stroke, but it is hard to establish a cause-and-effect relationship between weight and health.
One reason for this is that research doesn’t typically account for factors like weight bias that play a role in the health outcomes of folks in larger bodies. “Weight discrimination (or weight bias) in healthcare settings often make it harder to get quality care, which can result in less effective treatment options or discourage people from seeking help in the first place.” explains Iu.
Furthermore, the American Medical Association (AMA) recently deemed BMI—the metric used to diagnose someone as overweight or obese—an imperfect clinical measure. The AMA explains that BMI was created using data from exclusively non-Hispanic white populations, doesn’t account for gender or ethnic differences, has historically been used for exclusion based on race, and was never meant to be used as a standalone health marker in clinical settings.
6 Reasons Why Weight Gain Can Actually Be Healthier Than Weight Loss
1. Recovering From Disordered Eating or An Eating Disorder
If you struggle with disordered eating or an eating disorder—particularly if you’ve been engaging in food restriction—gaining weight is often a crucial part of recovery. Note that this can also be true even if you aren’t classified as underweight per the BMI or don’t meet official eating disorder diagnosis criteria. Communication with your healthcare team is crucial for support and individualized advice when navigating eating disorders or disordered eating habits.
“Folks who feel that their weight changes whenever they veer from a restrictive dietary pattern may be fighting their body’s metabolism and their body’s ‘happy weight’,” says Terry. She says, “While it is challenging to find the acceptance for the weight your body likes to sit at, this type of weight gain can ultimately serve your metabolism and free up the mental space you’ve been dedicating to restricting your intake.”
2. Managing Anxiety or Depression
If you’ve experienced weight loss related to a mental illness like anxiety or depression, you may benefit from weight gain, says Iu. These illnesses can stunt your appetite and make it hard to eat regular meals and snacks, but eating less and losing weight can worsen your mood further.
You’ve probably experienced hanger—feeling angry or irritable when you’re super hungry—before. Imagine that but on a more chronic basis. Research shows that rapid or excessive weight loss can lead to irritability, fatigue, anger, depressive symptoms and anxiety.
So, it’s important to continue or resume eating regular meals and snacks, even if your appetite is low from a mood disorder. You may benefit from working with a therapist and/or registered dietitian for support in the process. Talk to your healthcare team about the best strategy for you.
Related: 8 Top Anti-Inflammatory Foods for Anxiety
3. Undergoing Cancer Treatment
Many people with cancer end up unintentionally losing weight due to low appetite, nausea, diarrhea, vomiting, dehydration and increased calorie needs. This can lead to malnutrition, which can worsen the body’s ability to fight the illness.
Losing weight with cancer could also be a sign of cancer cachexia, an irreversible syndrome that leads to loss of skeletal muscle and fat. Weight regain is extremely important because cancer cachexia can cause severe weakness, fatigue and inability to eat. It can also present challenges for your mental health. This syndrome is often treated with appetite stimulating medications, anti-inflammatory drugs and nutrition supplement drinks to boost energy intake. Talk to your care team about the best strategies if you’re undergoing treatment and experiencing these symptoms.
4. Increased Needs for Older Adults
Adults over 65 years old are at higher risk of malnutrition. If you or someone you love is in this age group, you may have noticed changes in weight or eating habits. This is usually because older adults tend to have a lower appetite, worse gastrointestinal absorption of nutrients, poor dental health and higher rates of depression and loneliness. Especially amongst older adults, being malnourished is linked with higher likelihood of morbidity and mortality.
For older adults facing malnutrition, it may be helpful to take a drinkable nutrition supplement (such as Boost or Ensure), consume foods fortified with key nutrients and eat plenty of protein-rich foods.
5. Building Muscle Mass
As a fitness dietitian, Terry often encounters clients who want to “get toned”. “What folks don’t often realize is that a ‘toned’ look is one created by the presence of muscle, and muscle needs time, calories, strength training and recovery to grow,” says Terry.
In other words, gaining muscle often means gaining weight. And gaining muscle by strength training and eating enough (even if you don’t see changes in muscle size) can be beneficial for keeping your bones healthy, reducing chronic disease risk and making daily activities physically easier.
“While I don’t recommend an on-and-off bulk and cut routine, I do recommend that folks consider that their aesthetic goals are often more aligned with muscle gain rather than weight loss,” says Terry.
Related: Study Finds Physical Activity, Not Weight Loss, Is Key to Reducing Health Risks
6. During Pregnancy
Pregnancy is a time when weight gain is absolutely essential for health. Pregnant people should generally gain around 25 to 35 pounds during their pregnancy, though it is highly individual based on a variety of factors. This supports the growth of the baby, placenta, amniotic fluid and more to promote a healthy pregnancy and birth. Losing weight during pregnancy increases the risk of your baby being small for its gestational age.
The Bottom Line
Although society often praises weight loss first and foremost, there are times when weight gain can be much healthier than weight loss. If you’re recovering from an eating disorder or mental illness, have cancer, are 65 or older, want to build muscle mass or are pregnant, then chances are you’d benefit from weight gain. Speak with a trusted healthcare provider for individualized support around maintaining a healthy weight for you. Depending on what you’re dealing with, a team of a doctor, dietitian and/or therapist may help.