Tips For Gaining Weight & Building A Healthy Body In The UAE

What are the best ways for skinny people to not only put on weight but also build a better body at the same time? Get some great tips and advice from a personal trainer in Abu Dhabi.
healthy foods to gain weight in the uae

Healthy Ways To Gain Weight In The UAE

Article Contributor: Female PT Katya

Weight is a topic that affects many people in Abu Dhabi and Dubai, but there is often a misconception that only those who are overweight or obese struggle with their body image and weight issues.

However, this couldn’t be further from the truth as research showed that skinny individuals can also experience challenges when it comes to gaining weight and achieving their desired body shape.

Consequently, it’s important to highlight that weight gain isn’t just for the plus-sized population; rather, it’s something that anyone can aspire to achieve regardless of their body type.

In light of this, this article delves into why some people struggle to gain weight and how to build a healthier body for those who desire it.

Using these tips and tricks from a professional female personal trainer in Abu Dhabi, even those who are naturally thin can learn to pack on the pounds, and achieve the body of their dreams.

Table Of Contents

Being Underweight - Tips To Gain Weight Healthily And Build Your Body

Why Are Some People Skinny?

There are several reasons why some people are naturally skinny. Genetics plays a significant role in determining body type and weight. Some people have a naturally fast metabolism, which means that their bodies burn calories quickly, making it harder for them to gain weight. Additionally, some people have a smaller appetite, which can make it challenging to consume enough calories to gain weight. Finally, some people may have an underlying medical condition, such as hyperthyroidism, that makes it difficult for them to gain weight or it could even be stress related.


1. Genetics – Some people are born with naturally fast metabolisms or naturally smaller body frames, which can contribute to their overall thinness.

2. High activity levels – People who engage in regular exercise or activities that burn a lot of calories may be able to maintain a thinner physique due to their active lifestyle.

3. Diet – Some people may naturally gravitate towards lower calorie or less calorie-dense foods, which can contribute to a lower overall caloric intake and a thinner build.

4. Medical conditions – Certain medical conditions, such as hyperthyroidism or gastrointestinal disorders, can cause unintended weight loss and contribute to a thinner body type.

5. Stress – For some individuals, high levels of stress or anxiety can negatively impact their appetite, leading to unintentional weight loss and a naturally thinner appearance.

Tips To Gain Weight Healthily And Build Your Body

1. Eat More Calories

Gaining weight can be a challenging process, especially for people with a naturally fast metabolism. However, one of the most effective ways to achieve it is by consuming more calories than you burn throughout the day.

This means that you need to increase your calorie intake by incorporating more delicious food and snacks into your daily diet. You may find that consuming more frequent, small meals can help you reach your calorie goals and gain weight more quickly over time.

Furthermore, it’s important to focus on consuming calorie-dense foods that are packed with essential nutrients and healthy fats, such as nuts, avocados, and whole grains.

By incorporating these nutrient-dense foods into your diet, you can provide your body with the energy and nutrients that it needs to grow and develop, allowing you to reach your weight gain goals safely and effectively.

2. Lift Weights

Lifting weights in Abu Dhabi and Dubai can help skinny people put on weight in several ways.

Firstly, weightlifting stimulates the growth and development of muscle tissues, leading to an increase in muscle mass. This, in turn, increases the overall body weight and size of the individual.

Secondly, weightlifting increases metabolic rate, meaning the body burns more calories throughout the day. This can lead to an increase in appetite, which is crucial for those looking to gain weight.

Finally, lifting weights increases bone density and strength, which is especially important for skinny individuals who may have weaker bones due to low body weight.

Although lifting weights can help build muscle mass and increase weight, it is crucial to combine it with proper nutrition and adequate rest. A balanced diet consisting of adequate amounts of carbohydrates, proteins, and healthy fats is essential for muscle growth and repair. A strength personal trainer in the UAE who also has experience in nutrition can provide an effective program for weight gain using strength training combined with diet advice.

Rest and recovery are equally important, as the muscles need time to repair and grow after intense weightlifting. In summary, lifting weights can be an effective strategy for skinny people looking to put on weight and build a strong, healthy body, but it must be coupled with proper nutrition and recovery time.

healthy foods to gain weight in the uae

3. Increase Your Protein Intake

Protein is an absolutely essential component for your body’s overall health and well-being. It plays a critical role in building muscle mass, which in turn helps you gain the weight you need to maintain a healthy body.

That’s why it’s important to make sure you’re consuming enough protein on a daily basis.

Experts recommend aiming to consume at least 1 gram of protein per pound of body weight in order to achieve optimal results.

There are a wide range of high-quality sources of protein available to you, including lean meats like chicken and turkey, fish like salmon and tuna, eggs, and dairy products like milk, cheese, and yogurt.

Incorporating these nutrient-rich foods into your daily diet is an excellent way to ensure your body gets the protein it needs to function at its best.

4. Stay Hydrated

Staying hydrated is crucial for everyone in the UAE, but particularly for those who want to gain weight. Drinking plenty of water throughout the day helps to boost metabolism, which enables the body to better digest and absorb nutrients from food. With better nutrient absorption, it becomes easier for skinny people to gain weight.

Drinking enough water also helps the body to flush out toxins, which can compromise the body’s ability to gain weight. Dehydration may cause the body to retain fluids, leading to bloating and an overall feeling of sluggishness. This can be counterproductive for skinny people trying to gain weight.

Aside from water, drinking healthy beverages such as milk, smoothies, and protein shakes can also aid in weight gain. These drinks are typically high in calories and protein, which are essential for adding muscle mass to the body.

5. Get Adequate Sleep

Sleep plays a fundamental role in both muscle building and body repair. It is during restful sleep that our bodies release hormones that promote muscle growth, while also facilitating the proper functioning of the immune system.

That’s why it’s vital to prioritise good sleep habits and aim for at least 7 to 8 hours of sleep each night. Giving your body sufficient time to recover and rejuvenate through a healthy sleep schedule will ensure optimal physical performance and productivity throughout your day.

Inadequate sleep can lead to decreased muscle recovery and inhibit physical gains, consequently leaving you feeling groggy, sluggish and less productive. Therefore, make sure to prioritise quality sleep for a healthier, stronger, and more productive you!

Healthy Isnt A Goal But A Way Of Living - UAE Personal Trainers
Take Care Of Your Body - UAE Personal Trainers

In Summary.....

In conclusion, gaining weight and building a healthier body is possible for skinny people in the UAE. By increasing your calorie intake, lifting weights, increasing your protein intake, staying hydrated, and getting enough sleep, you can build muscle mass and increase your body weight.

Remember that it may take time to see results, so be patient and consistent with your efforts. If you have concerns about your weight or body image, consult with a healthcare professional or speak to a qualified personal trainer near you.

1. Eat more calories than you burn: This is the most important factor to gain weight. You need to consume more calories than you expend through your daily activities and exercise.

2. Eat frequently: Eating small, frequent meals throughout the day will help you meet your calorie goals. Aim to eat at least 5-6 meals per day.

3. Consume more protein: Protein is essential for building muscle and gaining weight. Include lean proteins like chicken, fish, turkey, eggs, and legumes in your diet.

4. Incorporate healthy fats: Add healthy fats like avocados, nuts, seeds, olive oil, and coconut oil to your diet for additional calorie density.

5. Do resistance training: Resistance training like weight lifting, squats, and pushups will help you build muscle mass and increase your weight.

6. Incorporate compound exercises: Compound exercises that work multiple muscle groups like deadlifts, squats, and bench press are effective for weight gain.

7. Consume a pre-workout meal: Eating a carbohydrate-rich meal 1-2 hours before your workout will give you energy and help you gain weight.

8. Track your calories: Monitor your caloric intake using a calorie-counting app to make sure you are eating enough to support weight gain.

9. Get enough sleep: Aim to get 7-8 hours of sleep each night to allow your body to recover and build muscle.

10. Be consistent: Consistency is key to weight gain. Stick to your diet and exercise plan, and don’t give up if you don’t see results immediately.

Fat burning training in Abu Dhabi with PT Katya

Abu Dhabi Personal Trainer - Katya

Kateryna is a highly skilled and dedicated Level 4 Personal Trainer from Ukraine and has been living in Abu Dhabi for the last 2 years. She is a self-motivated, hard working and passionate about her role as a fitness trainer. Kateryna has been working enthusiastically with clients to achieve their goals, elevate their well being and make better choices when it comes to their health.

Kateryna has helped her clients unlock their potential, lose weight, gain weight, build muscles mass, develop foundations for better movement patterns for teenagers and enhance athletic performance. She is also a specialist in fitness for the elderly, people suffering from obesity and metabolic disorders as well as providing guidelines for nutrition that supports their goals.

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