15 Tips to Gain Weight and Change Your Mindset

healthy weight gainLast week, I shared my own story about being underweight and how I gained healthy weight and changed my mindset. Today, I would like to share my best 15 tips, so you can start your own journey to a healthy fit body and mind.

1. Know the reasons

First of all, you need to evaluate why you lost weight in the first place. Did you want to lose weight, or was it the result of a disease or a stressful time in your life?

This is very important because the goal is also to change your outlook on fitness and nutrition. You might gain weight but still have body image issues and not feel comfortable in your body, trying to lose weight again.

It seems to me that many people lose weight in times they feel like they lost control in their life. For me, it was the pain from food and trying to get the best degree as possible to be accepted to medical school. As I felt I had lost control in life, I tried to control what I could: Food and Workouts.

If you suffer from an eating disorder like bingeing, bulimia or anorexia nervosa, you need to contact a professional first. My tips are meant as a general guideline and they worked for me. I am glad I never really developed an eating disorder and if I did, it would have been much harder to get out of it alone.

2. Get yourself support

Whatever the reason you’re underweight is, you cannot walk this road alone.

You need at least one person who can give you the emotional support you need. Whenever I felt bloated and didn’t want to eat more, my mother cheered me on and said I was already looking beautiful and that she was proud of me. That kept me going. I love her and I didn’t want to disappoint her!

I know it is hard to talk about being underweight and weight gain with other people. Most of the time people cannot understand, why you would want to gain weight when they are struggling to lose weight … This is how you will discover who your true friends are and who show you support when you need it most. Continue reading

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How to Gain Healthy Weight Part 1 – My story


Hi, I’m Deniza, a 23 year-old medical student from Germany.

I’m currently working on my doctoral thesis in cardiology.

I dealt with back pain due to scoliosis and being underweight for a long time. Researching on sports and nutritional science and what I learned in medical school helped me to build a strong, pain-free body and gain healthy weight.

On my blog askdeniza.com I share my knowledge on fitness/nutrition/health.

My goal is to encourage you to commit your health and take action!

You can follow me on Instagram / Facebook / Twitter / Google+ / Pinterest as well!


A problem many people have, but that is not spoken enough about is living below their recommended weight.

Nowadays, the majority of fitness or nutritional guides focus on weight loss, which diet fits you best and how to lose fat. In addition to that, there are also many videos and ebooks on building muscle mostly geared towards bodybuilding and fitness enthusiasts.

Also, on social media, you can find endless fitness or weight loss groups, forums where people support one another on their journey.

But what about the rest of us who have a different problem that has to be taken just as serious as obesity?

Having been underweight myself, I know that this is a completely different situation compared to being overweight.

When you meet someone you haven’t seen in a while, typically they comment first on your looks. In fact, it seems to me that people actually like if you have a couple of pounds to lose. Maybe they feel insecure about their own body, thus seeing you are not perfect is reassuring for them.

However, when I was underweight, I would always get comments like “Oh gosh, you used to be so pretty, now you look like a skeleton”, or “Have you lost weight intentionally?”,  “Are you sick?”. These comments hurt me deeply and it is still hard to remember that time and write about it.

In this article, I would like to share my tips on how to gain healthy weight and build a healthy relationship with food and exercise. I will start by sharing my own story, to serve as an example.

My Story

When I was 18, my cousin, a general practitioner, examined me while I was visiting her. She discovered I had large stones in my gall bladder. This explained why I was having digestive issues, mainly reflux.

Two months after that, I noticed I felt bloated all the time and had painful stomach cramps. In addition to that, I lost weight.

At first, it was 2kg and I was actually quite happy about that, as it was winter and I had gained a few pounds. I noticed that whenever I ate foods containing fat, digestive complications would occur. So, I decided to reduce my fat intake. I kept losing weight and was at 55kg, when my cousin said I should not wait any longer and get the stones removed.

After surgery, the doctors told me my gall bladder was about to burst and it was the right decision to remove it completely. Continue reading