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Women who are underweight or have a low body mass index (BMI) below 18.5 may want to gain weight to maintain a healthy lifestyle. Being underweight can lead to many health problems in women such as a weak immune system, reduced muscle mass, unhealthy skin, hair, nails, weak bones, and no menstrual periods. Gaining weight and maintaining a healthy lifestyle can help reduce your risk of these problems. Women should find ways to gain weight in a healthy way instead of increasing body fat. This article will provide useful information for women who want to gain weight.
Steps
Increase calorie intake
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Consume an extra 500 calories per day. An extra 500 calories a day is enough to gain weight without making you feel bloated, heavy, or tired.
- With just an extra 500 calories per day (relatively simple if you follow the instructions below), you can gain from 0.5-0.75 kg per week.
- However, these 500 extra calories must come from healthy food sources such as foods high in calories and vitamins and nutrients.
- Gaining weight by snacking is not a good idea because it will make you tired, lack of energy and can lead to many health problems later on.
- Always consult your doctor or dietitian before planning to gain weight.
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Consume more healthy fats. Foods containing healthy fats are also high in nutrients and calories, making them a great choice for people who want to gain weight.
- Foods containing vegetable fats should be the first choice, including nuts, peanut butter, avocado and olive oil.
- Spread peanut butter (or almond butter) on a slice of bread, eat 1/2 avocado at every meal, eat a handful of nuts for a snack, and drizzle olive oil over salads or salads.
- It is possible to add healthy fats from animal sources, but these foods often contain unhealthy saturated fats, so you should only consume them in moderation.
- Foods with healthy animal fats include lean meats and full-fat dairy products. However, if the cholesterol level in the body is high, you should choose a low-fat product.
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Protein booster. Protein-rich foods are your “best friend” when you want to gain weight in a healthy way. Protein helps build lean muscle instead of storing fat. Protein supplementation is an extremely important step if you want to start an endurance training regimen.
- Healthy sources of protein include lean meat, fish, poultry, eggs, whole grains, dairy products, and beans. You should eat about 180 g of protein per day from these food sources.
- Protein tolerance can be increased by drinking protein shakes or adding protein powder to fruit juices or smoothies.
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Prepare food with oil or butter. This is a simple way to increase your calorie intake at each meal without the need for extra food.
- Try sautéing vegetables with some butter or drizzling olive oil over salads or boiled vegetables. With just 1 tablespoon of butter or olive oil added to each dish, you can add 100 calories.
- However, be careful not to use too much fatty oil when processing because it can be harmful to health. If possible, choose olive, canola or safflower oil over unhealthy fats like lard or margarine.
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Increase calories through drinks. Another way to increase calories is to drink high-calorie drinks. This way helps you gain weight without having to eat too much or eat greasy food.
- Try drinking a cup of orange juice every morning (with breakfast as usual). Orange juice is high in calories, delicious and refreshing.
- Consider drinking 1-2 cups of milk throughout the day. Full-fat milk is both high in calories and provides protein and calcium, making it an ideal choice for people who are underweight and prone to low bone density.
- Protein shakes help you increase muscle mass, especially when working out; In addition, a delicious milkshake is the perfect choice for you to treat yourself occasionally.
Change your eating habits
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Increase portion sizes. You should try eating a little more at each meal, even if you have to push yourself over the “safe threshold”.
- Gradually, your stomach will adjust to the larger portion and you will no longer feel the difference.
- You can try serving food in large dishes to trick your brain into thinking you’re eating less than you really are.
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Eat often. Try increasing the frequency of your meals and don’t skip meals. In fact, most experts agree that 6 small meals are better than 3 large meals.
- This helps in the process of gaining weight because you will be less bloated and uncomfortable after a meal.
- Try to prepare meals that are well-balanced with protein, carbs, and fats.
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Increase snacks. Eat more snacks during the day because this is a way to increase calories without having to eat too much in one meal.
- Eat a handful of nuts while watching TV, grab a banana on the way to work, or spread hummus on whole-grain crackers while you wait for dinner.
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Improve food taste. Underweight people often complain that food is not attractive enough for them.
- Therefore, you should make the dish look more attractive by adding herbs and spices and try to make a new dish that has never been eaten before.
- You can add extra flavor to your food by sprinkling cravings with ingredients such as drizzling full-fat Mayonnaise over sandwiches, sprinkling cashews on stir-fries or salads, and sprinkling a handful of cheese on tacos. Homemade or Bpognese pasta.
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Eat a little faster. Dieters are often advised to eat slowly to help the brain get the signal that “it’s full” before they overeat. Thus, if you want to gain weight, you should do the opposite.
- Eating a little faster than usual can help you eat more before you start to feel full, thereby increasing your calorie intake.
- However, do not eat too quickly because it is easy to get full and tired.
Lifestyle change
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Increase muscle mass. You should exercise if you want to gain weight in a healthy way. However, it’s best to limit cardio (since it’s a calorie-burning exercise) and build endurance (gain muscle mass and gain weight).
- Strength training exercises include weight training, squats, deadlifts, biceps curls, sit-ups, pull-ups, and hamstring curls.
- If you’ve never done strength training before, you should seek help from a trainer for guidance on how to perform the exercise safely and correctly.
- Remember that the more you exercise, the more calories you need to increase to compensate for the calories lost during exercise. At this point, you should prepare more protein shakes and protein bars to load calories. Fortunately, exercise also helps increase appetite.
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Quit smoking. Smoking is not good for people who want to gain weight because it will reduce appetite.
- Although not simple, but quitting smoking is the best option because not only helps increase appetite, quitting smoking also helps improve general appearance and lung health.
- If it is difficult to quit smoking, you should at least avoid smoking about 1-2 hours before a meal.
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Keep a food diary. This helps you track your weight gain and decide which methods work and which don’t.
- Record each unit of calories you consume during the day and the calories burned (most clearly). In addition, weekly weight gain should be recorded.
- Looking at your records objectively will help you see where you’re going wrong or where you need to improve.
- Keeping a food diary helps you to be more motivated when you see the method being applied is effective.
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Persist. Gaining weight is not a simple process and even more difficult than losing weight. So you have to be very persistent and stay motivated to achieve your goal.
- Set small, manageable goals, like gaining 2 kg in a month. This way you will see more tangible results in the process of gaining weight.
- Setting goals too high will make you easily bored by feeling overwhelmed.
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Keep your body healthy. The most important thing during weight gain is to stay healthy, by having a balanced diet and by continuing to exercise.
- Eating unhealthy foods makes you gain weight quickly but adversely affects your overall health and does not maintain weight in the long run.
- Remember that you’re not just trying to lose weight, you’re completely changing your attitude towards your diet.
Warning
- Consult your doctor before starting any new diet or exercise.
Things you need
- High-calorie foods
- Lean protein
- Foods rich in unsaturated fats
- Food diary
- Dumbbell
X
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 14 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 2,375 times.
Women who are underweight or have a low body mass index (BMI) below 18.5 may want to gain weight to maintain a healthy lifestyle. Being underweight can lead to many health problems in women such as a weak immune system, reduced muscle mass, unhealthy skin, hair, nails, weak bones, and no menstrual periods. Gaining weight and maintaining a healthy lifestyle can help reduce your risk of these problems. Women should find ways to gain weight in a healthy way instead of increasing body fat. This article will provide useful information for women who want to gain weight.
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