How To Gain Weight For Women (15 Proven Tips!)
Thick or thin,chubby or slim.
Everyone is beautiful.
But the real question is,
Are you healthy?
You know that you're slim and skinny. You've always been like that.
However, you've noticed that you feel tired all the time.You've lost your appetite and you even feel weak and lethargic sometimes.
Your old clothes are baggy now and they don't seem to fit you right anymore. Also, to make things worse people around you ask all the time whether you've eaten anything or not.
It can be really challenging for anyone, both physically and mentally when it comes to managing their weight. It takes time , patience and continuous efforts to see some results.
Where to start?
Knowing your BMI first should be a good start.
According to WHO, having a normal BMI is a strong indication of a good health.
BMI or Body Mass Index is a simple formula which determines whether your weight is right according to your height or not.
You can calculate your BMI using this simple formula -
BMI = your weight (kg) ÷ your height 2 (m2).
- Ideal range - (20-25)
- Overweight- (25-30)
- Obese- (30 +)
- Slightly underweight - (18.5 to 20)
- Underweight - less than (18.5)
The normal range of BMI is 20-25 which indicates an ideal healthy weight.
If your BMI is over 25, you definitely need to lose some weight in order to become healthy. Having a BMI over 30, means that you are obese and at a risk of developing several diseases.
A BMI between 18.5-20 indicates that you're slightly underweight and that you need to practise a healthier lifestyle in order to gain some weight and move towards the normal range.
Having a BMI less than 18.5 means that you are underweight. The lower you go from 18.5 the more you come closer to various health risks.
What are the risks?
Here are some dangers of being underweight -
- You will have a weak immune system.
- You'll be more prone to catching or developing infections.
- Low muscle mass can make you physically weak.
- You'll feel lethargic and tired most of the times.
- You can experience hair loss.
- Your skin might lose its elasticity and glow.
- You can have multivitamin deficiencies.
- You can have mineral deficiencies.
- You can have hormonal imbalance.
- You can have irregular menses.
- The risk of developing Osteoporosis is more.
- You could be anemic.
- You can have Pregnancy complications.
How to gain weight the healthy way?
There are several healthy ways of gaining weight naturally. Like eating a more nutrient rich diet along with proper exercise and gradual increase in overall calorie intake will definitely help in this process.
Aim to become a better and more healthier version of yourself.
Keep in mind that you cannot gain weight in the blink of an eye. Give your body time to accept the changes. Be consistent and patient.
Doing it the right way.
Junk food isn't an answer to your prayers of packing on a few kilos. You will definitely gain weight, but you will be unhealthier than before.
Here are 21 tips on how to gain weight
#1. Eat more than you burn
If you take in more calories than you use, you will gain weight.
Let's take an example - If a female needs around 1500 calories to maintain her current weight, she will have to eat around 300 to 700 calories additional to 1500 calories everyday to put on some weight slowly.
Achieving this goal is very simple, just eat more.
#2. Know your RDI
Recommended dietary intake or RDI gives an estimation of how many calories your body would use per day to maintain itself and its current weight.
If you know how many calories you require to maintain your current weight, you can easily can confidently decide how much more you need in order to gain weight.
An average female's (RDI) depends upon her age, weight , lifestyle and height.
You can either use an online calculator to know your RDI or visit your doctor / dietitian to consult about the same.
#3. Know your body
It can be hard for some people to put on weight easily.
If you are someone who eats a lot and is still unable to put on weight , then you might just have a very high metabolic rate.
Don't worry , it's not a bad thing. It just means that your body burns energy faster.
What you have to do is to keep on feeding your body with more nutrient dense and energy rich food to see some changes.
Other than high metabolic rate, you might unable to gain weight because of several other factors as well which are -
- There is lack of good nutrition
- You might not be eating enough
- Your appetite could be less.
- You might have vitamin and mineral deficiencies.
- You might have some underlying medical conditions like, improper digestion or even hypothyroidism.
Remember that everyone's body is different. What might work for you excellently may not work for someone else. So don't compare and try to understand the nutritional needs of your body.
#4. Increase your protein intake
Proteins are truly the building blocks of life.
If you want to gain weight, just don't focus on ow to become fat, rather than you should focus on muscle building and Protein will help you do the same.
A diet that is balanced and rich in protein will show some promising results very soon.
Consume the following protein rich foods -
- Dairy products.
#5. Make Carbohydrate your best friend
You might have noticed that people who wish to lose weight tend to run away from carbs.
You'll have to do just the opposite.
Make sure that you include these Carbohydrate rich foods in your diet -
- Sweet potatoes.
#6. Consume healthy Fats
Eating healthy fats is important of you want to improve your health and speed up the weight gain process. Consume nuts , dried fruits , avocado , fish oil , butter , clarified butter and olive oil.
Healthy fats will not just help in weight gain but also improve the quality of your skin making it more radiant than before.
#7. Eat a nutrient rich diet
Give your body nutritious food , not just empty calories. Junk food might look tempting but it can worsen the situation for you. Consider Carbohydrate and fat dense meals which are also high in protein.
Include fruits like banana , apple and mangoes in your diet as well.
Nothing works better than a balanced diet if you are trying to be healthy.
#8. Eat a lot of mini meals
If you cannot manage to eat a large meal all at once, try eating small meals throughout the day to slowly improve your appetite and calorie intake.
Plan your meals when you start your day and pack them beforehand so that you don't have to skip eating during your busy schedule.
#9. Eat snacks between meals
Snacking can increase your calorie intake.Choose healthy snacking options like nuts , sunflower seeds , dried fruits. Rather than eating chips , eat a handful of unsalted peanuts.
Snacks to gain healthy weight include -
- Sunflower Seeds
- Sweet potato chips
- Kale chips
- Seed mixes
#10. Improve your Dairy intake
If your aren't lactose intolerant, improving your dairy intake can have a very positive effect on your weight.
Drink a glass of milk everyday and eat other dairy products like cheese, butter , clarified butter and yogurt.
#11. Choose healthy toppings
Sprinkle some spice mixes or add some nuts in your meal to make it look more appealing and appetizing. This will also help you improve your calorie intake.
#12. Choose healthy oils
Cooking your food in butter, clarified butter olive oil and coconut oil can improve your overall calorie intake and help you gain weight faster.
#13. Keep a track
Don't just keep on eating anything and everything you see. Keep a track of what you are eating to see which food has a positive effect on your weight gain process and how much you actually need to gain weight in a healthy way.
#14. Don't become a couch potato
Don't turn your active lifestyle in a sedentary one. Keep moving and do various activities. This will keep your body and mind healthy and also increase your appetite significantly.
#15. Choose the correct workout
Choose strength training or compound exercises rather than doing cardio.
Cardio helps in weight loss and will work against your goal but lifting weights and doing strength training will improve your muscle mass and help you gain weight.
Lifting weights isn't just for men. Women can do it too. Don't worry you will not bulk up and get manly. Lifting weights and doing strength training will just tone up your body and improve muscle mass.
Start by taking the advice of a professional gym trainer before doing strength or weight training so that you can do it in a proper manner to see some results.
#16. Get peaceful hours of sleep
You grow the most while you are sleeping.
Getting a sound sleep at night will improve the chances of your weight gain.
Get a minimum of 7 to 8 hours of sleep at night. You can take naps during the day as well.
#17. Choose healthy drinks (weight gain shake for women)
Water is amazing but adding fruit juices, milkshakes and smoothies to your diet chart for weight gain, will improve your appetite and increase your calorie intake significantly. They are easy to make and carry. You can have them anytime.
#18. Portion size
Try increasing your portion size slowly.
Add new things to your meal everyday making it more interesting and flavourful than before. Its ok if you are unable to initially handle the sight of so much food, you will slowly get used to it.
#19. Consistency is the key
You cannot gain weight overnight. You will have to be consistent in your efforts. Bring changes to diet slowly. Stick to your diet plan and try your best to make healthy food choices as much as possible.
#20. Have a positive frame of mind
Embrace the fact that your journey might not be as smooth as you imagine. It will have its own ups and downs but you will manage to reach your goal anyway.
Avoid stress and focus more on the positive aspects of life.
#21. Take professional help
Weight gain might not just entirely be a
“Do it yourself “ process.
Meet a doctor, dietitian and a gym trainer to get solid professional advice.
Your doctor will help you understand the basics of weight gain, he/she will also examine you for any nutritional deficiency or any underlying conditions that can make gaining weight a troublesome deal for you.
Your dietitian will advice you on your diet and provide a correct diet chart and diet pattern for you.
Your gym trainer will give you proper workout advice that will help you reach your goal faster.
If you've decided that you want to be healthier than before , you're already on the right track.
Gaining weight can be as hard as losing weight so give it some time and enjoy the process.
Always take professional help before making any important decisions regarding workout and diet.
B*****Hii mam I am 17 year college girl I have belly fat in front of my stomach how to reduce this belly...
P*****Hi. I also agree with this. I am Dr Pooja Kumar working as a Nutritional consultant and physiotherapist prescribing weight management program. In my opinion everyone must be healthy because health issues are increasing at an alarming rate not only in India but worldwide. If anyone is interested in weight management program thn, they will contact me at 8882896899
N*****I am also too lean, now i face pregnancy problems also,definitely i try this
N*****This is very good suggestions. I will definitely try this