While the words weight loss brings to mind thoughts of having to give up gorging on delicious cookies and sweets, the words weight gain have the complete opposite effect. In fact, many people think that if you are looking to gain weight, you have the license to gorge on just about anything. This, however, is a misconception. Then how can a woman gain weight? By eating well structured healthy meals and following a suitable exercise regimen.
How can a woman gain weight through her diet?
Before we begin, we need to caution you. You have to gain weight the right way. There are no shortcuts or easy ways to reach the goal. You shouldn’t simply start bingeing on fatty greasy junk food in a bid to gain a few kilos.
The math is simple. You have to consume more calories than you burn. Its when there is a surplus of calories will your body convert them into fat.
To gain weight, you should ideally be consuming 300-400 calories more than you need.
You need more proteins
Proteins are the building blocks of your muscles. So if you want to increase your muscle mass, you need your fill of proteins.
You should aim for 0.7-1 grams of proteins per pound of your body weight. Examples of some mass gainer proteins for females are-
- Whey protein
- Soya products
- Cottage cheese
Carbs- the surest way to gain weight
Unlike overweight women are advised to limit their intake of carbohydrates, you will require a healthy dose of them. But be sure to consume only healthy carbohydrates. Opt for-
- All kinds of vegetables
- Whole fruits
- Whole grains
- Seeds and nuts
Increase your intake of fatty foods to gain weight. Once again, remember to steer clear of unhealthy options like fast foods.
Instead, you can stock up on-
- Dark chocolate
- Fatty fishes like herring, mackerel
More dietary tips
- Eat three large meals every day and remember to incorporate the foods we suggested
- Intersperse your meals with plenty of high-energy snacks such as chikki(peanut bars), energy bars, almonds, fruits with yoghurt etc.
- Try milkshakes and smoothies which are quite fattening
- Condition your meals with spices to make them more appetising. Bland meals will put you off from consuming generous portions of food
How can a woman gain weight through exercise?
To gain weight you have to incorporate weight training exercises such as
- Squats and lunges
- Bench presses and overhead presses
Gaining weight is not that difficult, all you need is a little effort and the right approach.