best way to gain weight

By | March 20, 2025
0 Comment

The Ultimate Guide to Gaining Weight in South Africa

Introduction

Are you struggling to put on those extra kilos and want to gain weight in a healthy way? Don’t worry, we’ve got you covered! In this article, we will discuss the best ways to gain weight specifically tailored for South Africans.

Proper Nutrition

1. Eat Calorie-Dense Foods

Increase your calorie intake by consuming calorie-dense foods such as nuts, seeds, avocados, and dried fruits. These foods are packed with nutrients and can help you gain weight effectively.

2. Include Protein in Every Meal

Protein is essential for muscle growth and repair. Include sources of protein like chicken, fish, eggs, and legumes in every meal to help you gain weight and build muscle mass.

3. Healthy Fats

Incorporate healthy fats like olive oil, coconut oil, and butter into your diet. These fats provide a concentrated source of calories and can help you reach your weight gain goals.

Exercise Routine

1. Strength Training

Include strength training exercises in your workout routine to build muscle mass. Focus on compound movements like squats, deadlifts, and bench presses to stimulate muscle growth.

2. Cardiovascular Exercise

While cardiovascular exercise is important for overall health, be mindful of its impact on weight gain. Limit excessive cardio and focus more on strength training to promote muscle growth.

Supplements

1. Protein Supplements

Consider adding protein supplements like whey protein powder to your diet to increase your daily protein intake. This can help support muscle growth and weight gain.

2. Weight Gainers

Weight gainer supplements can provide you with additional calories and nutrients to help you reach your weight gain goals. Consult with a healthcare professional before adding any supplements to your regimen.

FAQs

1. Can I gain weight without eating unhealthy foods?

Yes, you can gain weight by consuming nutrient-dense foods that are rich in calories and essential nutrients. Focus on quality food choices to support your weight gain goals.

2. How many calories should I consume to gain weight?

To gain weight, you need to consume more calories than your body burns. Calculate your daily caloric needs and aim to consume an additional 500-1000 calories per day to promote weight gain.

3. Is it important to track my progress while gaining weight?

Yes, tracking your progress is essential to ensure you’re on the right track towards your weight gain goals. Keep a food diary, measure your weight regularly, and adjust your plan accordingly.

4. Can genetics play a role in weight gain?

Yes, genetics can influence your body’s ability to gain weight. However, with the right nutrition, exercise, and lifestyle changes, you can still achieve your weight gain goals.

5. Should I consult with a healthcare professional before starting a weight gain plan?

Yes, it’s always recommended to consult with a healthcare professional, nutritionist, or dietitian before starting any weight gain plan. They can provide personalized advice based on your individual needs and health status.

6. Can stress impact weight gain?

Yes, stress can affect your weight gain journey. High levels of stress can lead to poor appetite, unhealthy food choices, and hormonal imbalances that can hinder weight gain. Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.

7. How important is sleep for weight gain?

Sleep plays a crucial role in weight gain and overall health. Aim for 7-9 hours of quality sleep per night to support muscle recovery, hormone regulation, and energy levels needed for weight gain.

8. Can I gain weight without exercising?

Yes, you can still gain weight by focusing on your diet alone. However, incorporating regular exercise, especially strength training, can help you build muscle mass, improve overall health, and enhance your weight gain journey.

9. How long does it typically take to see results when trying to gain weight?

Individual results may vary, but typically you can start seeing noticeable changes in your weight and muscle mass within a few weeks to a few months of consistent effort in your weight gain plan.

10. Can I lose weight if I follow a weight gain plan?

If you find that you’re not gaining weight as expected or unintentionally losing weight while following a weight gain plan, reassess your calorie intake, exercise routine, and overall lifestyle habits. Consult with a healthcare professional to help troubleshoot any potential issues.

Related Resources

🔍 Smart Search for Everyone Educational resources and academic support services

Sponsored Content

Complete Guide to NSFAS Online Loan Application for South African Students (2025)

If you are a South African student looking to pursue higher education but are facing financial difficulties, the National Student Financial Aid Scheme (NSFAS) is one of the most accessible funding options available. NSFAS provides financial aid in the form of bursaries and loans to qualifying students at public universities and TVET colleges in South Africa.

This guide will walk you through everything you need to know about the NSFAS loan application process, from eligibility requirements to application steps and frequently asked questions.

📌 What is NSFAS?

The National Student Financial Aid Scheme (NSFAS) is a government-funded financial aid scheme aimed at helping students from low- and middle-income households to access tertiary education without the burden of upfront fees.

NSFAS offers both bursaries and income-contingent loans:

  • Bursaries: For eligible students who meet academic and household income criteria (especially for TVET and university students).
  • Loans: For students who do not meet all bursary criteria or who are pursuing postgraduate qualifications not funded under bursary schemes.

✅ Who Qualifies for an NSFAS Loan?

To qualify for an NSFAS loan (especially for postgraduate students or programs not funded under the bursary system), you must:

  • Be a South African citizen.
  • Be financially needy, with a household income of less than R350,000 per year.
  • Have a valid South African ID.
  • Be enrolled or accepted to study at a public university or TVET college.
  • Not be funded through another bursary program that covers all expenses.
  • Maintain satisfactory academic progress (returning students).

📚 Courses Funded by NSFAS

NSFAS primarily funds undergraduate qualifications, but certain postgraduate programs (e.g., PGCE, postgraduate diplomas in education, and professional courses like LLB) may be considered under the NSFAS loan scheme, not bursaries.

If you’re studying:

  • Undergraduate degree or diploma: You are likely eligible for a full NSFAS bursary.
  • Postgraduate study: You may qualify for a loan, depending on the course and funding availability.

📄 Required Documents for NSFAS Application

When applying, make sure you have the following documents scanned and ready:

  1. Certified copy of your South African ID or Smart Card.
  2. Parent(s) or guardian(s) ID documents.
  3. Proof of income (latest payslips, UIF, or affidavit if unemployed).
  4. Consent Form signed by your parent(s)/guardian(s) to allow NSFAS to verify income.
  5. Proof of registration or acceptance at a public institution.
  6. Academic transcripts (for continuing or postgraduate students).

🖥️ How to Apply for an NSFAS Loan Online

Step-by-Step NSFAS Online Application Process (2025)

  1. Visit the NSFAS Website

    Go to: https://www.nsfas.org.za

  2. Create an Account

    • Click on “MyNSFAS” and register your profile.
    • You’ll need a valid email address and South African cellphone number.
    • Choose a strong password and verify your account via email or SMS.

  3. Login and Start the Application

    • After registration, log in to your MyNSFAS account.
    • Click on “Apply” to begin a new application.

  4. Fill in Your Personal Details

    • Input your ID number, name, surname, and other details exactly as they appear on your ID.
    • Provide household income information and living arrangements.

  5. Upload Required Documents

    • Upload all supporting documents in PDF or JPEG format.
    • Each document must be clear and under the size limit specified.

  6. Submit Your Application

    • Review your application for accuracy.
    • Click “Submit” and wait for a confirmation message.

  7. Track Your Application

    • Log in regularly to check your application status.
    • You will be notified via SMS and email at each stage of the process.

🗓️ Important NSFAS Dates (2025)

  • Application Opening Date: September 1, 2025
  • Application Deadline: January 31, 2026
  • Appeals Period: February 2026 (if rejected)
  • Disbursement: After registration and approval

Note: Dates are subject to change; always confirm on the official NSFAS website.

💸 What Does the NSFAS Loan Cover?

NSFAS funding typically includes:

  • Tuition fees
  • Registration fees
  • Accommodation (if living away from home)
  • Meals and transport
  • Learning materials (e.g., textbooks)

For loans, repayment is only required once you start working and earn above a threshold (around R30,000 annually, but subject to change).

🔄 NSFAS Loan Repayment

Repayments are:

  • Income-contingent – you only repay when you can afford to.
  • Administered by DHET (Department of Higher Education and Training).
  • Interest-bearing, but interest rates are low and favorable.

You can also apply for a partial loan conversion to a bursary if you perform well academically.

🔁 How to Appeal a Rejected NSFAS Application

If your application is rejected, you may submit an appeal via your MyNSFAS portal:

  1. Log into your MyNSFAS account.
  2. Click on “Track Funding Progress”.
  3. If rejected, click on “Submit Appeal”.
  4. Upload any missing or corrected documents.
  5. Provide a clear explanation or motivation.

📱 NSFAS Contact Information

📝 Final Tips Before Applying

  • Apply early to avoid system overload near the deadline.
  • Use your own email and cellphone number (do not use someone else’s).
  • Double-check that all your documents are certified and legible.
  • Keep a copy of your submission confirmation for reference.

By following this guide, you can confidently apply for NSFAS funding and move one step closer to achieving your academic and career dreams—without the burden of immediate financial pressure.

If you need a printable checklist or PDF version of this guide, let me know and I’ll create one for you.