Health and Wellness

How to Gain Weight for Females

Gaining the ideal weight may be a problem for some women while it comes naturally to some others. While it is definitely not recommended to be overweight or obese, underweight women must take care to gain the right weight according to their height. This can be achieved in many ways such as eating certain foods in the right proportion, using food supplements and more. The tips mentioned below are just some of the various options available. You can choose from one or more methods depending on what works best for you. It is recommended not to follow a particular option if you find that it does not suit you in any way. Ideally, you can consider discussing with your doctor about the ideal weight gain plan for you.

Increase your daily calorie intake

Well, this is one of the easiest ways to gain weight. But, care must be taken not to overdo this. Consuming an extra 500 calories daily is more than enough to do the trick. Some of the best calorie rich foods are pulses, rice, meat, cereals, bread, nuts and dry fruits. Also, make sure that you get these calories through healthy sources and not by binging on fast food or any form of junk food. These types of food will no doubt help you put on weight rapidly. However, they pose health problems in the long run. If you want to augment the calorie intake through fats, make sure that you opt for healthy fats.

Alternatively, if you are not keen on more calorie intake, try increasing your normal intake quantity or eat more number of meals in smaller quantities.

Modify your lifestyle  

While exercise is often associated with losing weight, it can help you in gaining muscle mass. You must keep in mind to choose the exercises carefully and do only those workouts that are intended for strength or resistance training. This enhances muscle mass and increases your body weight. Some exercises that help you in this regard are crunches, squats, bench presses, deadlifts, chin-ups and leg and bicep curls. Make sure that you are trained how to do these exercises by a certified trainer. Much as you might like them, keep off from aerobic exercises. These exercises often help in slimming and can therefore create a reverse effect.

Always eat breakfast

It is recommended not to skip any meal. Even if you must do for some reason, take care to see that you do not miss out on your breakfast. After all, breakfast has always been known to be the most important meal of the day. Ideally, you can even think of increasing your breakfast quantity and lessening how much you take for other meals.

Enhance protein consumption

Just increasing your calorie intake alone will not help much. Increase the amount of proteins in your diet accordingly. This is because proteins help in building your muscles and thereby putting on weight while making you look fit and not flabby at the same time.

Stay hydrated

Keep yourself hydrated all the time. Drink plenty of water and fresh fruit juices. The ideal quantity of water to drink is half of your body weight in ounces. So, if you weigh 50 kg, you must drink a minimum of 25 ounces of water every day.

Sleep well at night

Surprising as it sounds, sleep plays a very important role in weight gain. Ensure that you are able to sleep well without interruption at night. A minimum of eight hours of sleep is recommended for adults.  

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