Just as when they want to lose weight, women looking to gain weight should put on pounds in a slow and steady manner. Many of the same practices used for weight loss can be used for weight gain, with a few modifications. To gain weight in a healthy manner you will need to determine your calorie needs, follow a healthy diet and exercise.
Caloric Needs
Calorie needs depend on factors like age, genetics, gender, size, body composition and level of physical activity. If you are very active and trying to gain weight, it is likely you'll need to eat more calories than another woman your age and size. The best way to gain weight is to eat more calories than you are burning. A pound is roughly equivalent to 3,500 calories. Try to consume 500 more calories than you burn in order to gain a pound each week.
Healthy Eating
A balanced healthy diet is recommended for both weight loss and weight gain. Do not try to stock up on high-calorie and sugary foods just because you are trying to gain weight. Instead, focus your diet around each of the food groups; grains, dairy, meat and beans, fruit, vegetables, and oils and fats. Incorporating a healthy amount of each group will help you gain weight in a healthy manner. Add dairy to your meals to boost your calorie intake. Try having a few extra snacks each day to aid in raising your daily calorie totals. Nutrition is important whether trying to gain or lose weight. Eating an unhealthy diet could result in weight gain, but it will also make you feel sluggish, fatigued and unfocused.
Exercise
Although regular exercise burns calories and is often a key component of weight loss, it is just as important to weight gain. If you are trying to gain weight you will want this weight to come from muscle development rather than fat cells. Incorporate strength and resistance training into your exercise routine to help you build and tone your muscle groups.
Safety
Whenever you make lifestyle changes it is important to consult with a physician to make sure all changes are safe. Your doctor can help guide you towards a healthy weight target and ways to get there. Do not make any drastic changes to your diet or exercise without first consulting your doctor. If you are considering any supplements, be sure to address with this with your doctor as well. Supplements for weight gain are not proven or often effective.
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