Though many women desire to lose weight, there are also many women who experience challenges in gaining weight in a healthy manner. Being underweight may sometimes affect one’s energy levels and hormones.
According to the World Health Organization (WHO), when the BMI of an adult is below 18.5, the person is underweight, which may sometimes cause a person to experience low energy levels, immunity, and nutrient levels.
The best part is that one can healthily gain weight. With the right foods and exercises, a woman can gain weight and also increase her strength and health.
In this guide, we will be able to learn the simple and effective ways to gain weight healthily.
Why Some Women Struggle to Gain Weight
There are several reasons why some women find it difficult to gain weight.
Some common causes include:
- Fast metabolism
- Low appetite
- Busy lifestyle and skipped meals
- Stress and hormonal imbalance
- Genetics
Research indicates that people with a high metabolism rate are able to burn 300 to 400 extra calories per day compared to people of the same body size. As a result, they have to eat more than the average person to gain weight.
The Healthy Way to Gain Weight
This does not mean that you are going to eat junk food all day. The aim is to add more calories to your diet while still consuming healthy food. Experts have recommended that you aim to gain 0.5 to 1 kg per week for healthy weight gain. This can be achieved by adding 300 to 500 extra calories per day to your diet.
1. Eat More Calories Than Your Body Burns
The most important rule of weight gain is simple: consume more calories than you burn.
For example:
If your body needs 2000 calories daily, try eating 2300–2500 calories per day.
You can increase calories by adding foods like:
- Whole milk
- Eggs
- Rice
- Peanut butter
- Nuts
- Avocados
- Potatoes
These foods provide both calories and important nutrients.
2. Increase Protein Intake for Muscle Growth
Protein is vital for the development of muscles. According to various nutrition experts, for a female who seeks to develop muscles, the recommended amount of protein should be 1.2 to 2 grams per kilogram of body weight.
For instance,
A female weighing 60 kilograms should have a daily intake of 72 to 120 grams of protein.
Good protein sources include:
- Eggs
- Chicken
- Fish
- Yogurt
- Lentils
- Tofu
Some women also include mass gainer protein shakes in their diet when they struggle to eat enough food.
3. Eat More Frequently During the Day
Many women eat only two or three meals daily, which may not provide enough calories. Instead, try eating five to six smaller meals per day.
For example:
- Breakfast
- Mid-morning snack
- Lunch
- Afternoon snack
- Dinner
- Light evening snack
This keeps your calorie intake consistent and helps your body absorb nutrients better.
Adding snacks like nuts, yogurt, smoothies, or weight gainer protein shakes can help increase calories easily.
4. Add Healthy High-Calorie Foods
Some foods are naturally high in calories and nutrients, making them perfect for healthy weight gain.
Examples include:
- Nuts and nut butter
- Avocados
- Olive oil
- Whole milk
- Cheese
- Oats
- Bananas
For example, two tablespoons of peanut butter contain around 190 calories, making it a great addition to smoothies or toast.
5. Strength Training Helps Healthy Weight Gain
Exercising is important even if your objective is to gain weight. Exercise, like weight training, helps your body build lean muscles, not body fat. A study revealed that newbies who start weight training can gain as much as 1-2 kilograms of muscle within a few months.
Simple exercises include:
- Squat
- Lunges
- Dumbbell workouts
- Resistance band exercises
Working out 3–4 times per week is usually enough for noticeable results.
6. Drink High-Calorie Smoothies
Drinking calories is often easier than eating large meals. A healthy smoothie can provide 400–700 calories and many nutrients.
Example smoothie:
- 1 banana
- 1 cup milk
- 2 tablespoons peanut butter
- Oats
- Honey
- Optional scoop of mass gainer protein
This is a great way to increase calories without feeling overly full. Some women also use weight gainer supplements to quickly prepare calorie-rich shakes.
7. Consider Weight Gainer Supplements
For women experiencing difficulty with their appetites and schedules, the use of weight gainers may be a great addition. Weight gainers are supplements that help provide the body with the much-needed calories, protein, and carbohydrates. A serving size of the best-rated weight gainer may contain the following:
- 500–1000 calories
- 20–50 grams of protein
- Carbohydrates for energy
The use of weight gainer supplements between meals may help the body gain the much-needed calories easily.
Common Mistakes Women Make When Trying to Gain Weight
Many women try to gain weight but make some common mistakes.
These include:
- Skipping meals
- Eating too little protein
- Avoiding strength training
- Relying only on junk food
- Not eating enough calories
Avoiding these mistakes can make your weight gain journey much more successful.
How Long Does Healthy Weight Gain Take?
It is very important to note that gaining a healthy weight takes time and patience. Experts suggest that a healthy weight gain is 2-4 kg over a period of time, rather than trying to gain too much weight in a very short time. Gaining weight slowly is more advisable as it leads to more muscle development.
FAQs
How can a woman gain weight quickly but safely?
The best way is to increase calorie consumption through healthy food, eat more often, and add protein to each meal.
How many calories should a woman eat to gain weight?
The average woman requires an additional 300-500 calories daily to gain weight in an appropriate manner.
Are weight gainers safe for women?
Yes, most weight gainer supplements are safe as long as they are taken in the recommended serving size. A top-rated weight gainer supplement is important.
Can I gain weight without exercise?
Yes, and this will help ensure that the gained weight is in the form of muscle and not body fat.
What is the best protein for weight gain?
Good examples of such foods include eggs, chicken, dairy products, and plant-based proteins. Some people also use weight-gainer protein shakes.
Final Thoughts
Gaining weight in a healthy way as a woman requires patience, consistency, and the right nutrition.
Focus on:
- Eating more calorie-dense foods
- Increasing protein intake
- Strength training regularly
- Drinking high-calorie smoothies
- Using weight gainer supplements when necessary
By using the above simple measures, women will be able to gain weight, enhance their energy levels, and develop a stronger and more confident body.