For many people, the conversation around weight is usually tilted towards losing it. But those trying to gain weight will tell you, “It’s not beans either.”

Trying to add healthy weight is just as challenging as trying to lose it and sometimes even harder! 

Unfortunately, many Nigerians trying to gain weight fall into the same traps, like eating junk in excess, skipping meals without realizing it, or even following bad advice from random online “nutrition experts.” Instead of getting the results they want, they end up frustrated, bloated, tired, or adding unhealthy fat in the wrong places.

If you’re tired of struggling or you’re just starting your weight gain journey, you’re in the right place. Let’s talk about the common mistakes people make when trying to gain weight in Nigeria.

Grab a bottle of water (yes, water o, not “soft drink”), and let’s gist! 

Skipping Breakfast

As this is first on our list, that’s the same way breakfast should always be the first meal of your day if you’re serious about gaining weight. You can’t consistently have your first meal by 12 pm or 3 pm and expect to gain healthy weight. 

Many people who want to gain weight think skipping breakfast will help them “save” calories for later. Big mistake! Over time, skipping breakfast have been linked to poorer overall nutrition outcomes, especially in countries like Nigeria, where undernutrition is already a problem

Breakfast is non-negotiable because it kickstarts your metabolism and gives you the energy to go through the day. But choosing the right meals can be confusing, and that’s where a nutritionist comes in.

They’ll show you how to frontload your day with energy-rich foods like oats, eggs, avocado toast, peanut butter, smoothies, and more, instead of just grabbing a meat pie on the go.

Eating Junks to Gain Weight

One of the most common mistakes people make when trying to gain weight is thinking, “Any food is better than no food.” So, they start overloading their plate with things like fried yam and akara every morning, swallow it with plenty of palm oil in the afternoon, and top it all off with bread and soda at night.

Yes, all those foods are calorie-dense, but not all calories are created equal. Junk food will help you gain weight, but it’s usually the wrong kind of weight. You’ll end up with belly fat, feel sluggish all the time, and possibly set yourself up for health problems in the future.

Healthy weight gain is gaining muscle, staying energised, and keeping your organs in good shape. A nutritionist will recommend nutrient-rich, calorie-dense foods like avocados, groundnuts, sweet potatoes, oats, Greek yoghurt, and good oils like palm oil or olive oil in moderation.  

This way, you’ll still get your calories, but with fiber, vitamins, and good fats that your body can use. Remember, it’s not about eating more rubbish, it’s about eating more right.

Skipping Protein to Gain Weight

Many people, especially women, shy away from protein because they think it will make them “too muscular” or “too big.” The guys that avoid it usually think protein is only for those doing gym or lifting weights.

But the truth is, protein is essential for healthy weight gain, with or without the gym. Protein helps repair and build tissues, supports your immune system, and contributes to that full, strong, and healthy body you’re aiming for. Even if you’re just trying to add a little flesh, protein will help ensure it’s the right kind of flesh.

You don’t need imported protein shakes or supplements if you can’t afford them. Nigeria has loads of natural protein sources like eggs, beans, moi-moi, okpa, chicken, turkey, fish, milk, groundnut, and even our native delicacies like egusi and ogbono soups.

Overeating Without Structure to Gain Weight

This one is very common. Once someone decides they want to gain weight, the next thing they do is overload every meal and eat like there’s no tomorrow.

Some people go from eating twice a day to eating five times in huge portions.

Overeating without structure can actually backfire; scrap that, it “will” backfire!

Overeating can mess with your digestion, leave you bloated or constipated, and cause unnecessary fat gain. Instead of helping your body grow strong and healthy, you’ll just be tiring it out. Try eating smaller, well-balanced meals more frequently throughout the day.

 For example, breakfast, a mid-morning snack, lunch, an afternoon snack, dinner, and maybe a light snack before bed. This keeps your energy up and helps your body digest and use nutrients better.

Not Eating Frequently Enough

We’ve established the importance of having breakfast, but eating only breakfast and dinner won’t cut it if your goal is weight gain. You need constant fuel throughout the day to keep your body in a building state. Smoothies, healthy snacks and shakes can go a long way in your weight gain journey.

Your nutritionist might recommend you eat 4–6 smaller meals/snacks daily, each carefully packed with calories and nutrients to help you reach your target. Consistency in your eating pattern makes a HUGE difference.

No Routine

Inconsistent eating = inconsistent weight gain. Simple as that.

One week you’re eating well, and the next week you’re back to “I no even chop today.” That on-and-off cycle confuses your body and slows down your progress.

Building a proper routine is key. You need to create a structure that fits into your life and allows you to eat well as a student shuffling classes or a Lagosian battling traffic daily. All you need is the right plan, and eating consistently becomes a natural part of your lifestyle.

Conclusion

You can’t keep stuffing yourself with anything that looks edible or abandoning your body to fate. You must eat right, exercise smartly, drink enough water, and get the proper professional support.

Nigeria’s food culture is rich and diverse, but that doesn’t automatically mean everyone knows how to build a healthy weight gain plan. This is why working with a trained nutritionist can make all the difference. They’ll guide you on what to eat, how much to eat, when to eat, and even how to adjust your lifestyle to look and feel good.

Remember, quick fixes and random trial and error won’t get you lasting results.

Take your time, trust the process, and seek the right help when you need it.