If you want to gain weight, there may be a few adjustments you might have to make to your lifestyle including evaluating your exercise and / or diet habits – with the aid of your doctor or nutritionist. In addition, weight gain should be attained at a steady, balanced pace. Gaining weight fast by eating a bunch of junk foods is definitely not the route to go. Nonetheless, in this article, we will go into more detail on a few doable, healthy ways to gain weight for women.
Here are 5 effective ways to gain weight for women:
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.
1) MAINTAIN A CONSISTENT CALORIE SURPLUS IN YOUR DIET
To see steady weight gain, a consistent caloric surplus is needed in your diet. A caloric surplus is defined as consuming and retaining more calories than you burn off. A calorie surplus encourages weight gain while a calorie deficit encourages weight loss. Nonetheless, when exploring different ways to gain weight for women, a calorie surplus is necessary in your diet. To find out how many calories you need to consume to be at a caloric surplus, you can use an online calorie calculator or speak with a nutritionist. Generally, an extra 300-500 calories over what your recommended daily calorie consumption is should put you at a caloric surplus and promote steady weight gain.
All in all, a calorie surplus is imperative when seeking how to gain weight. If you do not maintain a calorie surplus in your diet, you will either remain at your current weight or lose weight. To add to this, you should be consuming primarily nutrient-dense, whole foods as opposed to high-calorie junk foods when trying to gain weight. Eating a bunch of junk foods may promote fast weight gain, but it can also lead to adverse health effects. So, it is in your best interest that you are eating mostly healthful foods that will provide your body with a variety of key nutrients. Also, there are plenty of healthy foods that contain a generous number of calories.
2) DO STRENGTH-BASED EXERCISES TO INCREASE YOUR BODY / MUSCLE MASS
Another one of the most effective ways to gain weight for women is by exercising to build and tone muscle mass and thus increase your overall body weight. Increasing your calorie intake will promote weight gain. However, exercise will take your results a step further. Choose a couple of days out of the week to workout, either at home or at the gym. In addition to, make sure you set a couple of days in between your workouts to rest and recover.
Strength-based exercises help to build and tone mass by targeting various areas of muscle. This category of exercise, in comparison with cardio, can be highly beneficial for those who want to gain weight. Cardio exercise is healthy, but frequent intense cardio exercises may cause an excess of calories to be burned off, which is counteractive for those trying to gain weight. A few good strength-based exercises that can help to increase your body mass include squats, dumbbell raises, lunges, and more.
3) TRY A WEIGHT GAIN SUPPLEMENT
Weight gain supplements are one of the more convenient ways to gain weight for women. There are a variety of different types of weight gain supplements to choose from that also come in differing flavors and sizes. A few of the forms weight gain supplements come in include shakes, powders, pills, and more. Weight gain supplements contain an abundance of calories and other key nutrients. They can easily help you maintain a caloric surplus in your diet.
In addition to, many weight gain supplements contain an ample amount of protein which can help to fuel your workouts. You can consume your weight gain supplement as an on-the-go shake or as a post-workout refreshment. You can even try making your own weight gain supplement with your preferred ingredients. To create your own weight gain shake or smoothie, you can select a variety of fruits, vegetables, and other nutrient-dense edibles to mix together in a blender.
You can read more about how to make your own weight gain smoothies here:
4) CONSUME AN ADEQUATE AMOUNT OF PROTEIN
Protein is an essential nutrient in our diet. We need it for various body functions. It is also a vital source of nutrition if you are seeking to gain weight. Protein provides our body with amino acids which are involved in the maintenance of different body functions as well. The amino acids from protein additionally aid in muscle growth and development.
So, it is essential that you are consuming an adequate amount of protein in your diet. This source of nutrition helps to supply your muscles with the nourishment they need to grow and recover and thus increase your overall body mass. Some examples of healthy, high-protein foods that can benefit you when seeking how to gain weight include quinoa, beans, eggs, and more.
Click here to see a few healthy, high-protein foods that can aid in weight gain:
5) ADD THE EXTRA TOPPINGS AND CONDIMENTS WHEN YOU CAN
An easy way to add more calories and encourage weight gain is to make use of condiments and extra toppings with your meals. Ketchup, certain dressings, cooking oils, etc., can add hundreds of calories and can help you to maintain a calorie surplus in your diet that is needed for weight gain. Just try to make it healthy when possible!