For women who want to gain weight, some may have more difficulty due to a fast metabolism or lack of appetite. Even if you are just seeking to gain weight out of preference, it should be approached in a balanced and healthy manner. Much like with weight loss, weight gain takes patience and consistency. But, there are numerous alternatives to add the extra pounds faster, yet healthily.
Here are 10 of the easiest ways to gain weight for women:
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1) Consume more protein
One of the more convenient and easiest ways to gain weight for women, is by eating more protein. This doesn’t just have to, nor should all, come from meat sources. In fact, there are an array of meatless food choices that are high in protein and provide an ample amount of nutrients. Quinoa, beans, and eggs are just a few examples. By consuming more protein, you are providing a healthy foundation for muscle growth with exercise, which can also help to increase your overall body weight.
Check out our list of 12 high-protein foods for quicker weight gain:
2) Nutrient-dense foods for healthy weight gain
The key to healthy weight gain is through nutrient-dense foods. Nutrient-dense foods are just that, rich in essential nutrients that supply our body with various essential vitamins and minerals. There are a variety of these foods that also provide a generous number of calories. While some may associate gaining weight with junk foods, one of the easiest ways to gain weight is in fact with the aid of nutrient-dense foods. They can help to promote muscle growth and development through the delivery of quality protein and healthy carbohydrates among other functions.
3) Maintain a caloric surplus
Maintaining a consistent caloric surplus is one of the easiest ways to gain weight for women, and is where noticeable weight gain is seen. A caloric surplus is retaining more calories than you burn off. The number of extra calories you need to gain weight varies depending on height, weight, metabolic rate, etc. However, an extra 300-500 calories more than what is recommended for your daily calorie consumption, will help you to gain weight.
4) Weight gain shakes and smoothies
Making your own weight gain smoothies or trying pre-made weight gain shakes, are a convenient and easy way to tack on additional calories. Take these weight gain shakes from Boost VHC, they contain 530 calories per shake. It helps to have a supplement to reach and maintain a daily caloric surplus. The more frequently and consistently you have a caloric surplus, the steadier and faster the results.
5) Strength training
Strength training as opposed to cardio, can be more beneficial for those trying to gain weight. It is one of the easiest ways to gain weight for women as it helps to increase your overall body mass. Strength training can target specific areas of the body you want to build and tone with the aid of resistance-based and compound exercises.
Cardio is important as well and necessary. But because of the endurance and intensity of certain cardio exercises, it may cause an excess of calories to be burned, which can be counteractive for those trying to retain calories and gain weight. You want to maintain a caloric surplus, otherwise you will remain the same weight or lose weight.
6) Eat at least 3 meals a day with snacks in between
Following a routine of eating at least 3 meals a day with snacks in between, is another one of the easiest ways to gain weight for women. If you have a fast metabolism or lack of appetite, it can sometimes become a bit “demanding” to find more food to eat to gain weight. By ensuring you are getting a healthful breakfast, lunch, and dinner and a couple of nutrient-dense snacks throughout the day, will make it much easier to stay consistent. If it helps, you can grab a bigger plate with your meals to increase your calorie count.
Click here to see 20 meal ideas for weight gain
7) Add the extra toppings and condiments
The next time you are eating a meal, go ahead and add the extra toppings and a side of ketchup, mustard, etc. These are simple ways and sources to increase the number of calories you are consuming. It all eventually adds up to a decent number of additional calories. Some sources of easy additives for calories include olive oil, croutons, and salad dressings.
8) Increase your proportions
A simple fix to your meals to gain weight, is to increase your proportions. Instead of eating one sandwich at lunch, eat two. Apply the same to your other meals. Instead of having one plate of food at dinner, have two. This all adds up to a consistent surplus of calories, and thus faster results.
9) Increase your weight-load & reps as you become more advanced
Strength training is one of the easiest ways to gain weight for women. However, by increasing your weight load and/or repetitions as you progress, is going to further maximize your gains. Even at home growth in muscle mass can be attained. Resistance bands and dumbbells of varying weights are both at-home exercise gear and equipment that can be used to advance exponential muscle growth.
10) Consistent exercise + surplus of calories
With a consistent exercise routine and a surplus of calories, weight gain is definite. Strength training, and high-calorie, nutrient-rich foods are some of the easiest ways to gain weight for women combined. Add a weight gain shake alongside for faster noticeable results.
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.