Media images and peer pressure create weight issues for girls. While many seek to lose weight, some girls feel too skinny and bemoan their lack of curves. Some people may have suffered an illness that led to significant weight loss or are genetically predisposed to having a thin frame. Girls who are athletes might crave extra muscle weight to improve their overall performance. Gaining weight should be approached with the same diligence as weight loss in a healthy and mindful manner. You do not want to just become fatter, but healthier.
Step 1
Eat at least 2,500 calories per day--more if you are extremely active. Eat extra servings at meals and incorporate two hefty snacks every day. Incorporate several small meals if your appetite is small or, as a girl, you feel self-conscious eating a large amount in one sitting. Do not skip meals, especially breakfast.
Step 2
Choose calorie-dense foods. Load up on starchy vegetables, like winter squash and potatoes, in addition to greens. Choose thick, hearty soups (like chili or chowder) over broth-based ones. Select dense, whole-grain breads over fluffy white varieties. Opt for granola or muesli over puffed rice or corn flakes.
Step 3
Resist the temptation to resort to junk food to gain weight. Stay away from saturated and trans fats, as found in processed baked goods, fatty animal proteins and full-fat dairy, which may be calorie dense, but as the American Heart Association (AHA) warns, contribute to health problems. Limit sugar which also may increase your calorie intake but provide you with no nutrition.
Step 4
Drink milk or juice instead of water or diet soda. Obtain extra calcium that girls need by consuming a glass of low-fat milk or calcium-enriched orange juice with meals and snacks.
Step 5
Add healthy extras to meals to boost nutrition and calories. Focus on healthy monounsaturated fat sources to support female hormone systems by incorporating more nuts, olive oil and avocados. Sprinkle walnuts on your cereal. Add avocado to salads and sandwiches. Spread nut butter on toast. Add powdered milk to smoothies.
Step 6
Exercise regularly. Increase your appetite and support heart health with moderate cardiovascular exercise. Be sure to refuel with a snack after exercise to make up for the calories burned. Strength train to build muscle mass. Seek the advice of a trainer that specializes in a younger population to develop an appropriate routine.
Things You'll Need
- Starchy vegetables
- Hearty soup
- Granola
- Nuts
- Dried fruits
- Low-fat dairy
- Juice
- Avocado
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