Buzz
For some women, gaining weight can be just as challenging as losing weight is for others. However, there are several methods to safely and effectively gain 0.5-1kg per week. Increasing your meal portions and the number of meals you eat is the fastest way to boost your daily calorie intake. Therefore, opt for nutrient-dense and calorie-rich foods for your meals. Don’t forget to combine exercise with some healthy lifestyle changes to maintain your weight over time.
Steps
Adjust Your Eating Habits
Add an extra 500 calories daily. Gaining 0.5-1kg per week is generally safe. To achieve this goal, you need to add 500 calories to your daily diet. The healthiest way to do this is by incorporating nutrient-rich foods.
- To track your food intake, you can use health apps like MyFitnessPal. Log everything you eat and your physical activity. Additionally, make sure to record your weight weekly.
- Consult with a doctor or licensed nutritionist to determine your ideal weight. You can also calculate a healthy weight using the Body Mass Index (BMI) tool. Typically, a healthy BMI ranges from 18.5 to 24.9.
Increase your meal portions. Add an extra serving or more food to your plate before eating. If you find it difficult to finish a large meal, skip snacks so you feel hungrier by the time the main meal arrives.
- If doubling your portion feels overwhelming, gradually increase your food intake. Start by adding an extra spoonful of rice or a side of sweet potatoes. Over time, your meals will naturally become larger.
Eat smaller, more frequent meals if large portions aren’t appealing. For many, consuming big meals isn’t easy. Instead of increasing portion sizes, try eating 6 smaller meals throughout the day. These can include breakfast, lunch, dinner, and 3 snacks.
- A general rule is to eat every 3-4 hours after waking up.
Avoid drinking water 30 minutes before meals. Liquids can make you feel full and make it harder to finish a large meal. Therefore, drink water only after eating.
Have a light snack before bed. Eating a small snack or meal before sleeping gives your body no time to burn off the energy. Instead, your body will build muscle while you sleep. A pre-bed snack provides the nutrients needed for muscle growth during sleep.
- If you enjoy sweets, save them for bedtime. You can have a bowl of fruit, a serving of ice cream, or a few pieces of chocolate.
- If you prefer savory snacks, try a bowl of pasta or crackers with cheese.
Stimulate your appetite before meals. There are several ways to feel hungrier before eating. These tips will help you eat more. Some simple methods to boost your appetite include:
- Take a short walk before eating. Light activity can make you feel hungrier.
- Cook your favorite dishes to motivate yourself to finish your meal.
- Try new recipes. This can make you more excited about eating.
- Eat in a quiet, comfortable space. Stress or distractions can reduce your desire to eat.
Choose the right foods and drinks
Incorporate calorie-dense and nutrient-rich foods. Fast food and processed meals often contain empty calories with little nutritional value. In contrast, nutrient-dense foods are high in calories, healthy fats, proteins, vitamins, and minerals.
- For grains, opt for dense breads made from whole wheat or rye. Rice bran muffins, whole grain bread, and wheat germ are excellent choices.
- For fruits, choose bananas, pineapples, raisins, dried fruits, and avocados. Generally, starchy fruits are better than watery ones (like watermelon or oranges) as they provide more calories and nutrients.
- For vegetables, go for beans, corn, potatoes, and pumpkins. Similar to fruits, starchy vegetables are more beneficial than watery ones.
- Dairy options include cheese, cream, yogurt, and whole milk.
Include three food groups in every meal. Avoid eating just one type of food for snacks or main meals. Combine multiple food groups to increase calorie intake and make it easier to eat more.
- For example, don’t just eat toast. Spread peanut butter and add banana slices on top. Alternatively, pair toast with avocado slices and a cup of kefir.
- If you enjoy eggs for breakfast, try scrambled eggs with peppers and sausage.
- Instead of plain yogurt, top it with granola and a handful of berries.
Opt for liquid foods if solid meals are challenging. Sometimes, you may not feel like having an extra snack. Try calorie-rich drinks between meals if eating more is difficult.
- Smoothies, especially those with nutrient-rich vegetables and yogurt.
- Fresh fruit juices to add vitamins and fiber to your diet.
- Milk, milkshakes, and protein drinks are great options.
Add extra ingredients to your meals. Enhance your favorite dishes with nutrient-dense, calorie-rich foods or nutritional powders to boost calories without making you feel overly full. Some suggestions include:
- Stir powdered milk into beverages, soups, stews, and sauces.
- Sprinkle seeds on salads or cereals.
- Mix flaxseed powder into salads, cereals, and smoothies.
- Add cheese to baked dishes, soups, scrambled eggs, salads, and bread.
- Spread butter, nut butter, or cream cheese on toast, crackers, or rolls.
Cook with oil and butter. Using oil and butter in cooking increases the total calorie content of your meals without requiring larger portions. Some healthy fats for cooking include:
- Olive oil, which contains 119 calories per tablespoon (15ml).
- Canola oil, which contains 120 calories per tablespoon (15ml).
- Coconut oil, which contains 117 calories per tablespoon (15ml).
- Butter, which contains 102 calories per tablespoon.
Increase protein intake if you aim to build muscle. Muscle weighs more than fat, so gaining muscle is an effective way to increase weight without adding fat. Protein is essential for muscle development.
- Lean meats and eggs are excellent protein sources. Vegetarian options include beans, lentils, nuts, and hummus.
- Protein bars and high-protein shakes are convenient snacks that boost protein and other nutrients.
Lifestyle Changes
Address underlying health issues. Certain medications and medical conditions can make weight gain challenging. Ensure you manage these conditions by consulting your doctor for appropriate treatment options.
- If you’ve experienced unexplained weight loss, see a doctor to rule out conditions like thyroid disorders or digestive issues.
Consult a licensed nutritionist. A nutritionist can help you create a healthy weight-gain meal plan and provide advice on exercise or appetite stimulation.
- Ask your doctor to recommend a trusted nutritionist.
Quit smoking. Smoking reduces appetite and can impair your sense of taste and smell. Discuss a smoking cessation plan with your doctor, who may prescribe medication or offer advice to help you stop.
- If quitting entirely isn’t possible, try to avoid smoking for at least 2 hours before meals.
Engage in strength training to build muscle. While strength training isn’t the fastest way to gain weight, it’s effective for long-term weight maintenance and stimulates appetite. It’s an efficient workout method as it helps you gain weight by building muscle.
- Weightlifting is a great option, but you can also practice yoga or Pilates without weights. Avoid excessive cardio or aerobic exercises, as they can hinder weight gain.
- Increasing protein intake is crucial if you aim to build muscle during workouts.
- Effective strength training exercises include squats, deadlifts, overhead presses, bench presses, bent-over rows, pull-ups, chin-ups, crunches, dumbbell curls, leg presses, and hamstring curls.
