Gaining weight can be as difficult for some women as losing it is for others. However, there are many methods to effectively and safely gain weight of about half a kilo or a kilo a week. Large portions and frequent meals is the quickest way to get more calories than normal every day. Try to prefer foods that are higher in nutrients and calories. Also, don't overlook the importance of doing regular exercises that help you build muscles and adopt daily habits that help you maintain the weight gained over time.
Steps
Part 1 of 3: Changing Your Eating Habits
Step 1. Eat 500 extra calories per day
It is generally accepted that gaining half a kilo or one kilo per week is feasible and safe. To achieve this, add 500 extra calories to your daily diet. The healthiest system is to eat the foods most rich in nutrients.
- Use an app to log everything you eat every day. Make a note of each meal and snack and how much exercise you do daily. Once a week, step on the scale and record your weight in the application.
- Talk to your healthcare provider or certified dietician to determine what your ideal weight would be. You can also quantify it using the body mass index (BMI) calculation.
Step 2. Expand the portions
Make an encore or put more food on your plate when you serve yourself. If you have a hard time eating a lot during meals, avoid mid-day snacks to get hungry at lunch or dinner time.
If a double serving is excessive, try increasing the quantities a little at a time. Start with an extra dollop of rice or add a sweet potato to the side dish. As the days go by, make larger and larger portions
Step 3. Eat moderately, but often, if you have trouble getting three large meals
Some people just don't like to binge on food. Instead of expanding your portions, try to have six small meals evenly distributed throughout the day, for example by scheduling three snacks to go with breakfast, lunch and dinner.
As a general rule, you should eat every 3-4 hours during the time you are awake
Step 4. Do not drink for 30 minutes before meals
Liquids can also make you feel full, so you would have a hard time finishing a full meal. Wait until you have finished eating before drinking.
Step 5. Have a snack before falling asleep
If you eat a snack or light meal before bed, your body doesn't have a chance to burn it off before going into sleep. moreover, the muscles develop more during the night. Having a snack before bed is a good way to provide your body with the nutrients it needs to gain lean mass while you are sleeping.
- If you like to end your meal with dessert, wait until bedtime. You can eat a fruit salad, a scoop of ice cream or a couple of squares of chocolate.
- If you are one of those who prefer salty foods, try eating a small portion of pasta or crackers with cheese.
Step 6. Stimulate your appetite before sitting down at the table
There are many things you can do to get hungry at mealtimes. These tricks can help you eat more at set times. The smarter moves include:
- Go for a short walk before meals. Exercise stimulates the appetite.
- Cook the dishes you like best. Prepare your favorite recipes to motivate yourself to eat everything on your plate.
- Try your hand at preparing new recipes. You will be looking forward to taste what you have cooked.
- Eat in a calm and comfortable environment. When you are tense and distracted, you tend to eat less.
Part 2 of 3: Choosing the Right Food and Drinks
Step 1. Go for foods that are high in calories and nutrients
Meals that come from fast food and packaged foods are generally very caloric, but they are the so-called "empty calories", that is, low in micronutrients essential for the health of the body. Nutrient-rich foods are important because they are an excellent source of calories, healthy fats, proteins, minerals and vitamins.
- Prefer whole grains, ancient grains, rye, bran and wheat germ;
- Bananas, pineapples, raisins, dehydrated fruit, and avocados are excellent choices when it comes to fruit. In general, starchy fruits are preferred over water-rich ones, such as watermelon and oranges, as they contain more nutrients and calories.
- Peas, potatoes, squash, and corn are great side dishes. As with fruit, starchy varieties of vegetables are preferred over those rich in water.
- As for dairy products, you can eat cheese, ice cream, whole milk, and frozen yogurt.
Step 2. Try to include three food groups in each meal
When it's time to sit down or have a snack, don't limit yourself to just one type of food. Incorporate components from different groups into each meal to increase the number of calories you eat and make it easier for you to eat more.
- For example, don't munch on plain toast. Spread some peanut butter on it and add some banana slices. Or arrange slices of ripe avocado on the bread and accompany the snack with a glass of kefir.
- If you like breakfast with eggs, make them scrambled with slices of pepper and sausage.
- Instead of eating yogurt as it is, add some muesli and berries.
Step 3. Blend the ingredients and drink them if you have trouble eating a lot of solid foods
It is sometimes difficult to snack when you are not hungry. Try drinking high-calorie drinks between meals if you don't feel like eating something solid.
- Milkshakes and smoothies are the ideal solution, especially if they are made with fresh fruit and low-fat milk.
- The juices obtained from fresh fruit provide additional vitamins and fibers;
- Protein shakes are another viable option;
- Fizzy drinks, latte macchiato, herbal teas or sugary teas are a good alternative, as long as you drink them in moderation.
Step 4. Add an extra ingredient to your meals
You can incorporate foods or preparations that are high in nutrients and calories into your favorite recipes to increase your calorie intake without bingeing. Here is a list of excellent solutions:
- Add powdered milk to drinks, soups, sauces, and stews.
- Chop nuts and sprinkle them on salads or cereals.
- Pulverize flax seeds and include them in salads, cereals or smoothies;
- Grate cheese over soups, eggs, stews, salads or sandwiches;
- Spread butter, cream cheese, or peanut butter on toast, crackers, or sandwiches.
Step 5. Use the oil and butter when cooking
Cooking foods in oil or butter allows you to increase the calorie intake of recipes without having to expand the portions. Healthy fats you can use for cooking include:
- Extra virgin olive oil, which provides about 120 calories per spoon (15 ml);
- Sunflower oil, which provides about 130 calories per tablespoon (15 ml);
- Coconut oil, which provides about 115 calories per tablespoon (15ml);
- Butter, which provides about 100 calories per tablespoon (15 ml).
Step 6. Increase your protein intake to promote muscle development
Muscle weighs more than body fat, which means that gaining muscle mass is a great way to gain weight in a healthy way, without accumulating fat. Protein is an essential constituent to help the body develop its muscle mass.
- Lean meats, fish, and eggs are excellent sources of protein. Some great vegetarian options are: avocado, nuts, hummus, and beans.
- Protein snacks and shakes have an edge over traditional ones as they are packed with protein and other nutrients.
Part 3 of 3: Changing the Lifestyle
Step 1. Treat any conditions that may have caused weight loss
Certain medications and disorders can interfere with the ability to maintain a healthy body weight. If this is your case, the first thing to do is to tackle the culprit pathology. Talk to your doctor to find out what treatment is best for you.
If you've lost a lot of weight unexpectedly, go see your doctor to make sure it's not some undiagnosed thyroid or digestive system disease, for example
Step 2. Consult a certified dietician
It will help you plan your meals to gain the pounds you want without putting your health at risk. In addition, he will be able to advise you on exercise and how to stimulate your appetite.
Ask your healthcare provider to give you a referral from an experienced dietician
Step 3. Stop smoking
Smoking inhibits appetite and can negatively affect taste and smell. Talk to your doctor about the most effective ways to quit smoking. If necessary, he may direct you to a program or prescribe a drug to help you break this bad habit.
If you are unable to quit smoking, try to avoid it at least in the hour or two hours before meals
Step 4. Increase strength to develop muscles
While not the quickest solution, strength training is a good way to ensure that you maintain your weight over the long term. As we have already said, physical activity stimulates the appetite. Strength exercises, in particular, are the most appropriate because they allow you to gain weight by developing muscle mass.
- You can start by lifting weights or you can take advantage of your body weight by practicing a discipline such as yoga or pilates. It is best not to overdo it with cardio or aerobic training as it may prevent you from gaining weight.
- If you intend to develop more muscle mass through exercise, it is very important to get some extra protein.
- Good strength training exercises include squats, deadlifts, military presses, bench presses, barbell rows, dips, chin ups, crunches, biceps curls, leg presses, and leg curl.
