Remember you are fortunate elite of women who must have fast enough a metabolism to find putting on weight hard as 90% of the rest of womankind is likely to have the exact opposite problem and find that they put on weight too easily, thus finding they have to work incredibly hard to then burn it off again.
However being too thin as like as skinny fashion models is disgusting. Not flabby, but healthy women with curvaceous hips or larger breasts like the classic hourglass figure, makes men salivate. Meanwhile if you can not put on any weight it can actually be quite dangerous and being underweight can pose various health risks that are no laughing matter (no matter how well you fit into your dress). Hence, with so much information out there aimed at losing weight, how do you go about doing the opposite to everyone else and actually gaining some?
Healthy Weight Gain vs. Body Fat Gain
Many thin and skinny women set out to gain any weight and gaining body fat is fine with them. However, there is a major problem with this approach in putting on weight. If the weights you gain come primarily from increased body fat, you have no control of where those extra fats will be going to on your body.
Your extra ugly fat could end up unevenly distributed in all the wrong places like your tummy, love handles, butt, thighs and so on.
Therefore, your best bet to improve your physique in the way you want is to go after lean muscle weight gains. In this way, not only will you put on weight, you will also gain healthy weight and is in a position to dictate where the extra pounds are going to be. In other words, you can sculpt your body the way you want it to shape.
It is better to have a more planned approach to weight gain. The best way to gain healthy weight is through diet and exercise. We want you to gain weight in a healthy manner and not pig out on junk foods.
Keep Reading :: Strength Training for Women: Dispelling Misconceptions
20 Proven Tips for Healthy Weight Gain
- Increase your caloric intakes by about 500 to 1000 Calories per day. Extra 500 Calories/day will help you gain up to one pound in one week.
- Eat frequently – Eat your three main meal (breakfast, lunch Dinner) spaced about 5 hours apart. In addition eat two to three snacks a day in between meals.
- Snacks should be of high calorie such as milk shakes, yogurt, high carbohydrate food- banana.
- Eat more complex carbohydrates like whole-grain breads, pasta and Brown Rice etc.
- Never skip your breakfast. Include one eggs and fruit juice to your breakfast.
- Eat bigger than normal portions for your regular meals.
- Eat food with higher calories, Moderate fats, Higher Protein, Higher Fiber, Higher nutrition.
- Choose high-quality protein sources such as eggs, meat, fish, milk, seeds, protein supplements etc. Your body needs 0.8gm/body-weight (kg)/day of protein to build new muscle.
- Since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein.
- Eat starchy vegetables (Potatoes, Peas, Cauliflower, Pumpkin, Sweet potatoes).
- Consume nuts, calorie dense ripe fruits like Banana, dried fruits like dates as snack between meals.
- Eat the right kinds of fats. Avoid Transfats. Add healthy unsaturated fats in moderation such as olive and canola oil, nuts, seeds, peanut butter, avocados to your diet.
- Do not drink water before meals. After meals, wait about 10 minutes before drinking water.
- Beverages can help you gain a weight too. If it is possible, drink shakes, milk, juice, etc. instead of tea, coffee and diet sodas.
- Avoid alcoholic beverages. Its High calorie with minimum nutrition.
- Do 30 minutes of resistance training. Weight training helps to convert the extra calories into muscle, hence add some extra pounds to your body.
- Do some compound movements like body-weight squat, push-ups, row or deadlift.
- Aim to lift a heavy enough weight that you’re fatiguing within the 8-12 rep range, completing a total of 2-4 sets for each exercise.
- Do NOT engage in aerobic exercises (Running Stationary Bicycling). Aerobic exercise help you lose body fat (weight loss). You may lose more weight than gain weight.
- Keep track. If possible, keep a food journal to track your weight gain progress. Keep a record of your daily calorie consumption. Weigh yourself at the end of each week to see your development. Keep doing this each week until you start seeing a noticeable progress.
In a nutshell, you must increase your intake of good calories and encourage the right kind of cellular growth through weight training. One thing is for sure, you must eat! What you eat is the key to putting on the pounds and keeping it there so those new sexy curves stick.