Women who are underweight or have a body mass index (BMI) that is below 18.5 may want to consider gaining weight to maintain a healthy lifestyle. Being underweight can lead to many health issues for women such as weakened immune systems, decreased muscle mass, unhealthy hair, skin and nails, weakened bones and the inability to menstruate. Gaining weight and maintaining a healthy lifestyle can decrease the probability of these health issues. Women should look for healthy ways to gain weight, rather than gaining weight through increasing fat on their body. Start with Step 1 below for some helpful information on how to gain weight for women..
Consume an additional 500 calories per day
An extra 500 calories per day is enough to help you gain weight, but should not leave you feeling sluggish, bloated or sick.
Just by gaining an extra 500 calories a day (which is pretty easy if you follow the instructions below) you can aim to gain between 1lb and 1.5 lbs per week.
However, it is important to be aware that these extra 500 calories should be gained in a healthy way, by eating more calorie-rich foods that are still packed with vitamins and nutrients.
Gaining weight by eating more junk food is not a good idea, as it will leave you feeling unwell and sapped of energy, and could lead to further health problems down the line.
You might also boost your calorie intake by adding a protein powder to your diet. Protein powders are rich in lean protein and extra calories and can be blended into foods like smoothies, yogurt, hot cereals, and others.
You should always consult with your doctor or nutritionist before embarking on a weight gain plan.
Consume more healthy fats.
Foods containing healthy fats are full of nutrients and also high in calories, making them a great option for weight gain.
Foods containing plant fats should be your first option - this includes items such as nuts, seeds, peanut butter, avocados and olive oil.
Spread peanut butter (or almond butter) on toast, eat half an avocado with every meals, eat handfuls of nuts or seeds as a snack and sprinkle olive oil over salads and veggies.
You can also gain some healthy fats from animal sources, however these foods also contain saturated fats (the unhealthy kind) so you should only eat in moderation.
Foods containing healthy animals fats include lean meats and full fat dairy products - although if you have high cholesterol, you should probably stick to low-fat options
Foods containing plant fats should be your first option - this includes items such as nuts, seeds, peanut butter, avocados and olive oil.
Spread peanut butter (or almond butter) on toast, eat half an avocado with every meals, eat handfuls of nuts or seeds as a snack and sprinkle olive oil over salads and veggies.
You can also gain some healthy fats from animal sources, however these foods also contain saturated fats (the unhealthy kind) so you should only eat in moderation.
Foods containing healthy animals fats include lean meats and full fat dairy products - although if you have high cholesterol, you should probably stick to low-fat options
Eat more protein.
Protein-rich foods are your best friend when you're trying to gain weight healthily. They help to build lean muscles, rather than adding much fat. Eating protein is particularly important if you plan on doing strength gaining exercises.
Good sources of protein include lean meat, fish and poultry, in addition to eggs, whole grains, dairy products and legumes. You should aim to eat about 5 oz of protein per day, from a combination of these sources.
You can also increase your protein intake by drinking protein shakes, or adding a protein supplement to juices and smoothies.
Good sources of protein include lean meat, fish and poultry, in addition to eggs, whole grains, dairy products and legumes. You should aim to eat about 5 oz of protein per day, from a combination of these sources.
You can also increase your protein intake by drinking protein shakes, or adding a protein supplement to juices and smoothies.
Cook using oil or butter.
One easy way to increase your calorie intake with each meal without the necessity of actually eating more food is to cook using oil or butter.
Try stir frying your vegetables in a knob of butter, or drizzling a little olive oil over salads and cooked veggies. Simply by adding a tablespoon of these fats to each dish, you could be adding 100 calories!
However, it's important not to go overboard when cooking in fat, as too much can be unhealthy. When possible, gravitate to healthier fats like olive, canola or safflower oil and avoid using unhealthy ones like lard or margarine.
Try stir frying your vegetables in a knob of butter, or drizzling a little olive oil over salads and cooked veggies. Simply by adding a tablespoon of these fats to each dish, you could be adding 100 calories!
However, it's important not to go overboard when cooking in fat, as too much can be unhealthy. When possible, gravitate to healthier fats like olive, canola or safflower oil and avoid using unhealthy ones like lard or margarine.
Eat a little more quickly.
Dieters are often advised to eat more slowly, as this helps their brain to register that they are full before they can overeat. The opposite goes for those who are trying to gain weight.
Eating a little faster than normal can help you to consume more food before you start to feel full, thus increasing your calorie intake.
Don't go too fast though, as this can leave you feeling bloated and sick
Eating a little faster than normal can help you to consume more food before you start to feel full, thus increasing your calorie intake.
Don't go too fast though, as this can leave you feeling bloated and sick
