How to Gain Weight Fast (For Women)

For some girls, the process of gaining weight is as difficult as losing weight for many others. Even so, you can do many ways to gain 0.5-1kg per week safely and effectively. Increasing portions and number of meals is the fastest way to increase your daily calorie intake. So, choose foods that are rich in nutrients and calories for your meals. Don’t forget to combine exercise and some healthy lifestyle changes to maintain your weight over time.

Table of Contents

Change your eating habits

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Add 500 extra calories per day. Gaining 0.5-1kg per week is generally safe. To achieve this goal, you need to add 500 calories to your daily diet. The healthiest way to do this is with nutrient-rich foods. ^{[1] X Research Source}

To track your food intake, you can use a health app like MyFitnessPal. Make a list of everything you ate and how long you exercised. Besides, you also need to note your weight each week.
Talk to your doctor or licensed dietitian to determine your ideal weight. You can also calculate a healthy weight using the Body Mass Index calculator (Body Mass Index, or BMI for short). Typically, a healthy BMI is between 18.5 and 24.9. ^{[2] X Trusted Source National Heart, Lung, and Blood Institute Go to Source}

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Increase portion sizes. Increase a serving or add food to a plate before serving. If you find it hard to finish a large meal, skip the snack so you’ll feel more hungry when it’s time for the main meal. ^{[3] X Research Sources}

If doubling servings is too much for you, gradually increase the amount. You’ll start with an extra spoonful of rice or extra sweet potatoes. Over time, your meal will have more food.

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Eat small meals if you don’t like large meals. For many people, eating large portions is not an easy choice. Instead of increasing your portion sizes, you can try eating 6 smaller meals throughout the day. These meals may include breakfast, lunch, dinner, and 3 snacks. ^{[4] X Research Sources}

As a general rule, you should eat one meal every three to four hours after waking up.

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Avoid drinking water 30 minutes before meals. Liquids can fill you up and make it difficult to finish a large meal. Therefore, you should only drink water after eating. ^{[5] X Trusted Source Mayo Clinic Go to Source}

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Enjoy an extra snack before bed. If you eat a snack or small meal before bed, your body won’t have time to burn calories. Instead, your body will build muscle while you sleep. Eating a snack before bed provides the body with the nutrients it needs to build muscles during sleep. ^{[6] X Research Source}

If you like sweets, save them for bedtime. You can eat a bowl of fruit, a serving of ice cream or a few pieces of chocolate.
If you like salty food, just eat a bowl of macaroni or crackers and cheese.

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Stimulating appetite before meals. There’s a lot you can do to feel more hungry before you eat. These tips will help you eat more. A few simple ways to stimulate appetite are as follows: ^{[7] X Trusted Source University of Rochester Medical Center Go to source}

Walk for a few minutes before eating. Being active can help you feel hungrier.
Cook your favorites so you’re motivated to finish the whole meal.
Try new recipes. Here’s how to feel more eager to eat.
Eat in a quiet, comfortable space. If you feel stressed or distracted, you won’t want to eat much.

Choose the right food and drink

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Add foods rich in calories and nutrients. Fast food and processed meals are often high in empty calories that don’t contain many nutrients. In contrast, nutrient-dense foods are high in calories and good fats, protein, vitamins, and minerals. ^{[8] X Trusted Source MedlinePlus Go to Source}

For cereals, you should choose solid breads made from whole wheat and rye. Rice bran muffins, whole-wheat bread, and wheat germ are all good choices.
For fruit, you should choose bananas, pineapples, raisins, dried fruits and avocados. In general, starchy fruits are better than watery fruits (watermelon or oranges) because they contain more calories and nutrients.
For vegetables, choose beans, corn, potatoes, and pumpkins. Similar to fruits, starchy vegetables are still better than water rich vegetables.
Some options for dairy foods include cheese, ice cream, yogurt, and whole milk.

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Prepare 3 food groups for each meal. You should not eat a food in a snack or main meal. Incorporate several food groups for each meal. Here’s how to increase your calorie intake and make it easier to eat more. ^{[9] X Research Source}

For example, don’t just eat toast. You can spread peanut butter and put a few banana slices on toast. Or, toast with a few slices of butter and a cup of kefir.
If you like to eat eggs in the morning, make scrambled eggs with pepper and sausage.
Instead of just having a cup of yogurt, you’ll be sprinkling more granpa cereal and some berries.

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Choose liquid foods if you have difficulty with solid foods. Sometimes, you may not want to eat extra snacks. Try adding a calorie-rich drink between meals if you can’t eat more. ^{[10] X Trusted Source Mayo Clinic Go to Source}

Smoothies, especially those with nutritious fruits and vegetables, and yogurt.
Fresh fruit juices add vitamins and fiber to your meals.
Milk, milkshakes, and high-protein drinks are all good choices.

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Add more ingredients to the meal. You can add nutritious, high-calorie foods or nutritional powders to your favorite meals to increase calories without leaving you feeling full. Some suggestions are as follows: ^{[11] X Trusted Source MedlinePlus Go to source}

Stir more powdered milk into drinks, soups, stews and sauces.
Sprinkle more seeds on salads or cereals.
Mix flaxseed meal into salads, cereals, and smoothies.
Sprinkle cheese on baked goods, soups, scrambled eggs, salads, and sandwiches.
Spread butter, nut butter, or cream cheese on toast, crackers, or muffins.

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Prepare food with oil and butter. Cooking food with oil and butter will increase the total calories of the dish without increasing the amount of food. Some good fats used in food preparation include: ^{[12] X Research Source}

Olive oil, contains 119 calories per tablespoon (15ml).
Canola oil, which contains 120 calories per tablespoon (15ml)
Coconut oil, contains 117 calories per tablespoon (15ml)
Butter, contains 102 calories per tablespoon.

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Add more protein if you want to gain muscle. Muscle usually weighs more than body fat, so gaining muscle is an effective way to gain weight without gaining fat. Protein is an essential part of helping the body build muscle mass. ^{[13] X Research Source}

Lean meat and eggs are good sources of protein. Some options for vegetarians include beans, peas, nuts, and chickpea sauce.
Protein bars and high-protein milk are both good options for snacks. These foods are fortified with protein and many other nutrients.

Lifestyle change

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Cure. Certain medications and medical conditions can make it harder to gain weight. In this case, you need to make sure to proceed with the treatment. Talk to your doctor to find the right option for you. ^{[14] X Trusted Source Mayo Clinic Go to Source}

If you’ve lost a lot of weight for no apparent reason, see your doctor to make sure you don’t have a medical condition, such as thyroid disease or a digestive disorder.

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Talk to a licensed dietitian. A professional can help you develop a healthy weight-gain eating plan. They can also give you exercise advice or stimulate your appetite. ^{[15] X Research Source}

Ask your doctor to refer you to a trusted dietitian.

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Give up smoking. Smoking reduces your appetite and can affect your taste and smell. So talk to your doctor about a smoking cessation plan. Your doctor will prescribe medication or give you advice to help you stop smoking. ^{[16] X Trusted Source University of Rochester Medical Center Go to Source}

If you can’t quit smoking, you should try not to smoke about 2 hours before a meal.

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Exercise to build muscle. Although bodybuilding is not the fastest weight gain option, it is suitable for long-term weight maintenance. Exercise also stimulates appetite. Bodybuilding is an effective form of exercise because it helps you gain weight while developing muscle. ^{[17] X Research Source}

Weight training is also a good option. You can work out without weights through yoga or Pilates exercises. Avoid spending too much time on cardiovascular (cardio) or aerobic (aerobic) exercises because they make it difficult for you to gain weight.
Adding more protein is crucial if you want to build muscle during exercise.
Some effective bodyweight exercises include squats, weightlifting, overhead lifts, bench lifts, backbends, barbell swings, double swings, arm pullups, sit-ups, and doubles. , kick the thigh and hook the back thigh.

Steps

Change your eating habits

Choose the right food and drink

Lifestyle change

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