Women who are too thin may fall ill more easily or suffer from irregular periods and infertility. Underweight older women are more susceptible to falls and osteoporosis. Weight gain may be necessary, but it is not always easy. Certain strategies can help you put on weight in a healthy way to improve your overall well-being. If you are concerned about your weight, or weight gain tactics do not work for you, consult your doctor.
Eat More
Gaining weight requires you to eat more calories than you burn daily. Adding 500 to 1,000 calories over the number you use daily can yield a weight gain of 1 to 2 lbs. per week. Eating more at meals, especially of more calorie-dense options such as whole grains, low-fat dairy and lean proteins, can help you meet your calorie goals. Women may tend to rush through meals or skip them altogether, especially when they get busy with work or family obligations. Make an effort to sit down and finish what is on your plate and take time to snack regularly between meals. Avoid adding calories by eating more junk food and sweets, which offer little nutrition or lasting energy.
Add Activity
Increasing physical activity may help stimulate a poor appetite. Add in a light walk or bike ride several times a week. Consider starting a resistance training program as well. Building muscle adds weight to a slight frame and can help protect frail women from injury.
Increase Calorie Density
Eating foods with a lot of calories per serving can help you gain weight without having to increase the amount of food you consume. At breakfast, choose granola, with 220 calories per 1/2 cup, over O-shaped oat cereal, with 55 calories per 1/2 cup. Go for 1/2 cup of nuts, with about 400 calories, instead of a serving of crackers, with 150 calories. Opt for raisins, with 434 calories per cup, instead of grapes, with just 100 calories per cup. Add avocado to sandwiches, use milk to make soups and hot cereal, and choose dense whole-grain breads for sandwiches.
Keep Track
Food logs can help a woman lose weight because she is more accountable and aware of her food intake. Keeping a food log when you seek to gain weight can help in similar ways. Write down everything you eat daily, with approximations of serving sizes and calories. This can help you determine if you are actually hitting your calorie targets, inadvertently skipping meals or filling up on low-calorie foods.
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