Guidance on Healthy Weight Gain for Women

Fast weight loss or weight gain is achieved through hard training and following certain rulesFast weight loss or weight gain is achieved through hard training and following certain rules

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The Keys to Success

The main two keys to successful weight gain are a healthy diet and physical activityThe main two keys to successful weight gain are a healthy diet and physical activity

Almost 90% of all women tend to lose weight, but what about the other 10 percent? Statistics shows that many naturally or genetically skinny girls want to gain a couple of kilograms in the right places and make their bodies look more attractive.

Many girls like the glossy beauty of anorexic models, but most men have a completely different opinion about female beauty.

If you find your body too thin and you want to gain a little weight fast or slightly change your body shape, you should know that all of that is quite possible, and all you need is to follow simple recommendations that will be described in detail further.

First of all, it should be noted that all people are genetically different. Some of them are prone to corpulence and others are naturally thin. Besides, lifestyle, diet, and physical activity exert a significant influence over our appearance. We still have no control over our genetics, but a healthy diet and sports can help you correct your body shape, and it is quite real!

What Causes Weight Loss?

There are some diseases that can cause abnormal weight loss

  1. Eating disorders. These include anorexia nervosa and mental disorders.
  2. Thyroid problems. Hyperthyroidism (increased thyroid gland activity) can significantly speed up the metabolism which results in rapid weight loss.
  3. Gluten intolerance. Celiac disease is a severe disorder, and most people do not even know that they have this problem. Studies in the United States showed that this disease was found in 35 people, and 29 of them did not know about that. Link to research - https://www.ncbi.nlm.nih.gov/pubmed/22850429.
  4. Diabetes. The first type of this disease can lead to serious weight loss.
  5. Cancer. Tumors burn a lot of calories which can lead to a negative caloric balance.
  6. Infections. HIV, AIDS, tuberculosis, and parasites in the human body lead to weight loss.

Before you start to struggle with excessive thinness, you should consult a doctor to resolve doubts on the above-mentioned points. Only then you can start to gain weight.

This is especially important if you recently started to lose weight quickly for no reason.

The First Step: Consider Your Diet

Dear girls, you can gain weight fast through diet, but you should not sacrifice your health for this and start consuming fatty, high-calorie, and unhealthy food in immense quantities. In this case, you only get cellulite that often happens to lean girls and looks very noticeable.

You should not strive to gain weight through fat, because it looks unattractive and will not bring the desired results: you will gain weight primarily in the abdomen and waistline.

It is important to understand that almost all foods are divided mainly into protein foods and carbohydrate foods. Carbohydrates are responsible for energy production, so if we eat high-carbohydrate foods before sleep and do not use the energy received after that, everything goes into fat deposits.

High-protein products are responsible for gaining muscle mass that can make the body more feminine, fit, and attractive.

It Is Useful to Know

Cereals Cereals are very effective for weight gain. They form the basis without which this goal cannot be achieved. You can choose different cereals to taste. You can increase the calorie content of the dish if you cook it with milk
Bakery products Most of the Internet resources recommend eating lots of these products. It is true that they can help you gain weight very fast, especially in combination with sweet donuts, etc. But are you sure that this weight gain is what you need? You should limit yourself in consuming bakery products
Dairy products They are a good source of nutrients. They contain not only protein, carbohydrates, and fat, but also potassium, sodium, vitamins A, C, D, and other micronutrient elements. If you do not have intolerance to such products, then feel free to use them in your diet
Rice You should eat unpolished rice, because during processing the grain shell that contains most of the nutrients is not removed
Meat To gain muscle mass without fat, the body needs an adequate amount of the building material. Meat products are the best source of protein. You should better eat stewed or boiled meat. Combine meat with salads to help the body digest and absorb the food faster
Chocolate Remember that there are no cheap quality products. You should consume only expensive chocolate, otherwise you risk stuffing your body with trans fats that are harmful to your health
Juices, beer Many people face the problem of poor appetite and find it hard to keep the balanced diet. This is where fruit or vegetable juices come to the rescue. Just limit yourself to one glass. Beer is another suitable option, but you should choose alcohol-free beer

The first and most important rule of both weight loss and weight gain is frequent eating in small portions, with the only difference in the products that make up the diet. Further, there is a sample meal plan.

Breakfast

Oatmeal or barley flakes are the best options for breakfast (you can choose the ones that you like most). The main thing is that your morning meal should be satisfying and contain all the essential nutrients for weight gain. You should consume about 200 g of porridge (note that the weight of the dry flakes doubles after cooking). You should cook the porridge with high-fat milk to increase the caloric content of the meal. Also, you can add nuts or dried fruits. Drink a cup of tea without sugar.

Conduct a simple experiment – drink at least a liter of clean drinking water every day (not in the form of tea or juice) and you will feel the difference in your health and well-being.

Mid-Morning Meal

It should be not later than 2 hours after breakfast. For this meal, you should eat some cottage cheese, drink a cup of tea, compote, or juice to taste. Cottage cheese is one of the best high-protein foods that is beloved by all bodybuilders and athletes.

Two hours later, you should eat a banana and any other fruits. Also, you need to drink plenty of water throughout the day to feel full of energy and vitality.

Lunch

Remember that fatty foods should be avoidedRemember that fatty foods should be avoided

Two hours later is the time for lunch. For the main course, you can eat 200 g of soup.

For the second course, there should be mashed potatoes with a chop or another side dish with meat. Vegetarians can also choose something nutritious for the second course. Also, you should eat a lot of vegetables.

For tea, you can take some dried fruits, nuts, or grapes.

Mid-Afternoon Meal

Two hours after lunch, you can eat a fruit again, for example, a banana, a pear, a peach, or an apple.

If there is a lot of time before dinner two hours after eating a fruit, you can have a vegetable salad with bread and tea.

Dinner

And again, two hours later, you should eat roasted meat for dinner, if you are not a vegetarian. Stewed vegetables are perfect as a side dish.

Second Evening Meal

Finish the day with a single glass of kefir. Drinking a lot of water before sleep is not recommended, for obvious reasons.

If you cannot eat so many meals a day, you can eat a little less, but in slightly larger portions.

The Second Step: Start Exercising

Working out in the gym is the best way to gain weight. But many girls may say that they do not want to have large muscles that make the body look masculine. This is a fallacy, because without special sports supplements and regular hard workouts, a woman can never build large muscles, because the male hormone testosterone that is responsible for their growth is contained in the female body in tiny amounts.

But it is quite possible to make your body slim and improve your self-esteem and health in the gym. To notice the changes in the body’s constitution, a thin girl should adhere to the diet described above and exercise in the gym for just a couple of months. The exercise program is essential in this matter. Let’s describe the main points of this issue.

How to Build Up Your Exercise Routine

You should start with three days a week, and if you do not give up your workouts in the gym, you will probably want to exercise four, five, or maybe even six times a week, which happens to many girls. It is not surprising, because in the gym, you can not only change your body shape, but also improve your health, and get more energy and strength for new achievements.

If you have not done sports before and have poor stamina and endurance, you should perform various exercises within the first 2 weeks of workouts and exercise on cardio machines (various elliptical machines and treadmills) to strengthen and prepare your body for more difficult exercises for building muscle mass in the right places.

You should work out under supervision of a qualified coach. Although, it is quite safe to exercise in a professional gym, you can still do something wrong, strain your joints, or get injured, because of lack of experience.

Once you get comfortable in the gym, you can proceed to strength exercises that should be also performed under the guidance of a coach.

Weighted squats, for example, barbell squats, can help you add some centimeters in the buttocks and thighs and make them more feminine and fit (you can perform the squats with an empty bar that weighs about 10kg and gradually add some weights). Beginners should start with the "Smith machine", in which the bar is fixed to the machine itself, allowing only vertical movements.

Thus, with the help of exercises, you can work out almost any part of your body, bringing it closer to your ideal.

Sample Basic At-Home Workout Plan

You can build up your basic exercise routine as follows:

Monday
  • warm up: running on the spot, stretching;
  • wide squats: 4–5 sets of 12–15 reps;
  • Romanian deadlift (weighted, you can take dumbbells or bottles with sand): 3–4 sets of 10–12 reps;
  • crunches: 4 sets of 15–20 reps.
Wednesday
  • warm up: running on the spot, stretching;
  • kneeling push-ups (hands wide apart): 4–5 sets of 10–12 reps;
  • bent-over dumbbell row (you can use a bottle with sand): 3–4 sets of 12–15 reps;
  • hyperextension on the floor: 2–3 sets of 20–25 reps.
Friday
  • warm up: running on the spot, stretching;
  • overhead dumbbell triceps extension (you can use a bottle with sand): 2–3 sets of 12–15 reps;
  • standing calf raises (each leg separately): 2–3 sets of 12–15 reps;
  • reverse crunches: 4 sets of 15–20 reps;

This set of exercises can help prepare your muscles for the more difficult exercises and harder loads that await you in the gym. You should take a break of one or two days between your workouts.

Visual Assistant

Here is a vivid picture with the main recommendations mentioned above. You can print it on a color printer and, for example, stick it to the fridge. Thus, every time you enter the kitchen, you will make the right choice.

Conclusion

Let's sum up the main points that you should remember to gain weight:

  1. Drink plenty of water. But you should try not to abuse mineral and medicinal water, and buy table water or just boil filtered water.
  2. Start to count calories and gradually increase their number in your diet.
  3. Eat quality food. Remember that you want to achieve the desired results, so resist the temptation of junk food and follow the prescribed diet plan.
  4. Exercise regularly. It helps speed up the metabolism and helps the body absorb the essential nutrients faster.
Shesternenko Alexander
Fitness trainer, group instructor, dietitian
  • Counsels and educates on proper nutrition principles, body weight correction, and adjustment of individual diets and diets during pregnancy;
  • Develops meal plans that meet nutrition goals and dietary needs for obese and underweight people;
  • Specializes in modern functional testing techniques in sports, athletic recovery, sports supplementation, pharmacological support, and actual women's problems in sports;
  • On the website, provides analysis of different dietary schemes, reviews modern training techniques and effective exercises.

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