Updated: Feb 22
It is estimated that 80% of women all over the world struggle with losing excess weight. The rest of the pack have difficulty putting on weight or are happy with where they are.
At first glance, the can’t put on weight group of women can seem very lucky and privileged. However, a more in-depth look at the reason and it is not so glamorous anymore.
Sexy body aside, the inability to gain weight can be a real health concern. This problem can be due to a lot of reasons including hormones, fast metabolism, eating disorders, and illness such as cancer and thyroid problems.
Irrespective of the reasons, it is crucial to build muscle and put on weight in a safe and healthy manner. Today we share our top 10 tips to gain weight for skinny women.
1. Take it slow.
There are very few people who will tell you this. But gaining weight is a slow and steady process. You need to work your way through a combination of diet, exercise, and lifestyle to gain weight.
Remember that you cannot magically gain your desired weight overnight. If you push too much, it is not safe for your body as well. You need to proceed slowly, be easy on yourself and be consistent in your efforts.
2. Revamp your diet.
Whoever said, you are what you eat, couldn’t have said it better. It is not compulsory to eat three or four meals a day. Everyone has a different metabolism. But the idea is to consume high-calorie foods for weight gain.
Consider incorporating the following group of foods into your daily diet.
· Protein – They are the building blocks of the cells in the body. Increase the portions of meat, eggs, fish, poultry, and milk. If you are concerned about green eating, stick to tofu, chickpeas, and quinoa.
· Carbohydrates – This group of food can be very beneficial for you. Sweet potatoes, wheat bread, brown rice, and fruits are a healthy source of carbohydrates.
· Fats – Do not shy of fats if you are trying to gain weight. Consume a lot of fishes like mackerel and tuna. Incorporate sunflower oil and olive oil into your diet as well. Learn more here.
3. Incorporate healthy snacks.
Eating snacks in between is also a great way to gain weight for skinny women.
· Bananas and peanut butter sandwich, Greek or plain yogurt with berries and nuts make a great snack. You can also add granola bars to the yogurt if diabetes is not a concern.
· Hard-boiled eggs or turkey breast with avocados with chocolate milk or plain milk makes a great snack in between meals.
· Dry fruits are also an excellent snack option.
4. Stay away from junk foods.
Fast foods are loaded with calories, but you are not aiming for obesity. You want to put on weight in a healthy and safe way.
Junks foods are high in unhealthy fats, excessive sodium, seasonings, and chemical additives. Instead of helping you put on weight, they can bring a whole lot of complications including cardiovascular diseases and cancer.
Having junk food every now and then is fine, but don’t try to eat junk all day every day, if you do, you might actually gain weight, but not the type of weight you were going for.
5. Get enough sleep.
Yes, this is one activity you must have plenty of. Your body undergoes repair and rejuvenation while you are sleeping. Insufficient sleep can disturb your hormones, which can result in more difficulty putting on weight.
Health experts recommend sleeping 7 to 8 hours every night. For quality sleep, reduce blue light exposure throughout the day and do not drink caffeine in the afternoon.
6. Manage your hormones.
These chemical fluids inside the body play a significant role in your efforts to gain weight. Although we agree that hormonal activities are generally out of our control, there are some which are directly affected by our diet and lifestyle.
When you don’t sleep enough, eat refined foods, and do not manage your stress, hormones such as insulin and cortisol get overly produced. When this happens, you will not be successful in putting on weight.
Therefore, get enough sleep, avoid foods that spike insulin and manage your stress through activities such as meditation. Learn more about hormones and their effect on weight here.
7. Take advantage of your monthly cycle.
This can seem incredulous to some, but it is a scientific fact that women gain weight during their monthly cycle. Right before the cycle starts, estrogen and progesterone (the female sex hormones) increases in production. These hormones can cause your body to retain fluid.
Women also experience a lot of craving during their periods. So, if you are craving a certain type of food, do not deprive yourself. Just make sure the food is of the healthy variety.
8. Stay away from alcohol.
Alcohol is known to inhibit fat cells and delay their development. The presence of a compound called polyphenol as well as the low-calorie count promotes weight loss. And this is not what you want when you are a skinny female trying to gain weight.
Drinking alcohol also triggers increased production of digestive acids in the stomach, which makes your body thinks it is full even when it is not.
9. Try meditation.
As we briefly highlighted above about the benefits of meditation for a night of sound sleep, it has a multitude of benefits. Meditation is not something that we are propagating, its benefits are scientifically proven, and we are confident you can benefit from it too.
You can manage stress better, reduce anxiety, and it also increases self-awareness. You can manage emotional health more effectively, and you sleep better. It can even increase the life span of the practitioner.
When you sleep better, and stress is under control, you are happier and more stable. All these factors will contribute to your overall health.
Along with your diet and lifestyle changes, the most important way to gain weight for skinny women is exercise. Physical exercise involving resistance training and weight training can help you build and strengthen muscles. Try to stay away from aerobics, though.
Find a tailored training plan according to your physical condition and the overall goal that you want to achieve. Then stick to it, do it regularly and consistently to achieve your goals.
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