10 KEYS TO HEALTHY WEIGHT GAIN FOR SKINNY & UNDERWEIGHT WOMEN

​Whether you are looking to gain weight to accentuate your curves or to prevent health risks of being underweight, the good news is that there are several things that you can do for rapid weight gain. Here are ten things you can easily incorporate into your lifestyle for healthy weight gain if you are underweight or just looking to add on some extra pounds.

1. ​CONSUME NUTRIENT DENSE FOOD ITEMS TO GAIN WEIGHT

It is recommended that women looking to gain weight in a healthy but fast manner should consume nutrient dense food. That includes a variety of proteins, fruits, grains, vegetables and dairy in their diet. Milk is rich in fats, proteins, carbohydrates, minerals and vitamins. Rice, pasta, and potatoes are excellent sources of carbohydrates which contribute to weight gain. Meats contain protein and fat that enhance weight gain. Keep in mind, though, that leaner cuts are healthier compared to fattier cuts. Nuts, and other legumes, can help with healthy weight gain too. You can eat them as snacks, as well as adding them in meals such as salads. If you prefer nut butters, just be sure check to see that they are not high in hydrogenated fats or added sugar. Foods rich in starches like whole grain breads, cereals, corn, potatoes, legumes, pasta etc are also great options when it comes to healthy weight gain

2. ENGAGE IN WEIGHT TRAINING TO GAIN WEIGHT

Strength training will enable you to get muscle mass as opposed to just fat. Lifting weights is essential for you to build muscle and also boost your appetite. Research has shown that women who go to the gym and lift heavy weights at least two times in a week have significantly built muscles and gained weight compared to those who did not. Weight training converts excess fats into muscles. The muscle mass will make you look fit and toned, not overweight. If you are a beginner when it comes to strength training, no worries. Hiring a professional trainer is an amazing way to get started.

3. EAT OFTEN TO GAIN WEIGHT

​Being underweight might make you feel full faster. However, if you are looking  to gain weight, it is advisable to eat often. This could be eating about five or six small meals in a day instead of consuming three large meals. By having several meals in a day, you gradually add the calorie intake and slowly grow a habit that will increase your appetite.

4. KNOW WHEN TO DRINK TO GAIN WEIGHT

You may have already come to this realization but we’ll remind you anyway- drinking before eating can dramatically reduce your appetite. If you find yourself not eating or eating very little after drinking, it is time to switch things up. Sipping a high calorie beverage before or along with your meal can help you gain weight rapidly though. That way you can enjoy a beverage but are not compromising the amount of calories you are consuming. The other alternative is to wait until you finish eating a nutrient dense meal to enjoy any drinks.

5. TAKE PROTEIN SHAKES & SMOOTHIES TO GAIN WEIGHT

Drinking protein shakes and smoothies not only add nutrition to the body but may also help with healthy weight gain. Healthy shakes made of milk, seeds, fruits, greens and or even nuts are effective for adding weight. High calorie shakes or smoothies offer nutrient dense calories without making you feel overly full or causing bloating in some cases.

6. TAKE APPETITE STIMULATORS TO GAIN WEIGHT

A doctor might prescribe drugs that enhance appetite, especially for those with underlying conditions that interfere with hunger. Some of these drugs include steroids, cannabis, antidepressants and so on. Some natural products have also been found to boost appetite. Such include fish oil supplements, vitamin B and zinc supplements. As noted earlier, it is best to talk with your healthcare provider to determine the best treatment that will work for you.

7. REFRAIN FROM TOO MUCH CARDIOVASCULAR WORKOUTS TO GAIN WEIGHT

Swimming, cycling and running are great cardio exercises. They help in maintaining a healthy brain, lungs and heart. However, doing too much of this may be counterproductive if you are looking to gain weight. Too much cardio will burn up the calories which are essential in gaining weight. This does not mean that cardio should be completely avoided. You can limit cardiovascular exercise to twenty minutes twice a week.

8. TAKE RESTS AND GET QUALITY SLEEP TO GAIN WEIGHT

The habits we carry out day by day play a key role in our weight. Adequate rest and sleep is essential. The body requires an opportunity to rest which promotes proper brain and muscle functioning. Having enough rest will not only make you feel recharged, but will aid in healthy weight gain. Have a routine that allows you to sleep for a minimum of six to eight hours everyday.

9. MAKE USE OF LARGER PLATES TO GAIN WEIGHT

To increase your calorie uptake, use a bigger plate, as smaller ones will automatically make you eat less. Also, in the big plate, you should eat your proteins first and vegetables last. In the event you have mixed food, take the calorie-rich and protein-dense items first and veggies last.

​10. PRACTICE YOGA TO GAIN WEIGHT

Practicing yoga regularly has been linked to healthy weight gain in women. This is because yoga heals the body from the inside out. There could be internal issues that may lead to not gaining weight which may be corrected with yoga. Yoga brings an internal balance which can help you to rapidly gain weight. Some people have also noted that yoga helps reduce stress which in turn has led to improved appetite and consequently resulted in weight gain.

Bottom Line

When it comes to healthy but rapid weight gain the rule of the thumb is to eat more calories than you are burning. Make use of calorie calculators, such as MyFitnessPal available online to estimate the number of calories your body needs to gain weight. Ideally, you should consume an extra 700 to 1000 calories daily to gain weight rapidly. As with any major dietary changes always ensure to consult your physician to rule out possible underlying health conditions and get professional advice on the best options for you to gain weight in a healthy manner.