How To Gain Weight For Females

For any female, receiving the complement of size zero is welcoming. But it becomes offensive with a change from zero to minus. I can truly relate to this traumatising dilemma of eating and still no weight gain.

Gaining weight is equally challenging as losing weight! I totally agree with it.

You know what! Though I’m a fitness trainer, I’ve been through the same challenge of gaining weight in my early adult ages. But now, the transformation itself is an answer to all the once-heard offensive comments.

Most girls are concerned about how to gain weight for females in 10 days, this mindset needs to be changed immediately. To all the girls out there typing “I am a very thin girl and how to gain weight” on Google, you have landed in the right place. I have a wholesome idea to share with you.

But before that,  let me make it clear that it does not happen with a magic stick or spell, rather we need to stick to a proper diet plan

Moreover, gaining a healthy and sustainable weight is more important than just stuffing yourself with hollow and unhealthy food. So, we need to be very considerate about every step in gaining and maintaining a healthy weight. 

There is nothing to feel diffident about being underweight. I’ve been through this, and now, as a fitness trainer, I’m quite confident to help you with it. Do you want to know how I achieved my dream body? You can do the same and see yourself getting healthy and fit in a very short time.  

So here you go!

Maintain a healthy weight

1. Change Your Eating Patterns

To maintain a healthy weight, it is highly important to reconsider your eating patterns. Whatever you eat has a direct effect on your body and health. Firstly, late or skipped meals are not good for health. Rather, it deteriorates the health even more. 

So, if you really want to bring a change, start by eating proper and on-time meals. For example, breakfast should be taken by a maximum of 9 AM and no later than this. 

2. Make Your 2000-Calorie Diet Plan 

I’d like you to decide on the plan that suits the ideal weight you want to gain. If I talk about myself, I started with a 1500-2500 calorie diet plan. It’s all about deciding what and what not to eat, how much, when, etc. 

Additionally, keep a keen eye on taking enough nutrients and supplements in your meals. This freedom to decide yourself sounds satisfying, so I highly recommend that all the girls create a plan for themselves. You just need to make sure that it’s healthy and nutritious. 

3. Increase Healthy Calorie Intake

It is self-explanatory, and you can even sense it yourself! Do you feel that eating deep-fried food, junk, and quick food is healthy in calories? Not at All!!!

This very thought demands a change with healthy calories that you can get through vegetables, fruits, milk, and gains. Moreover, you can have side dishes and toppings like cheese, almonds, and seeds. The only thing you need to do is make sure you are not stuffing unhealthy calories in your blood and flesh. 

4. Low-Carb Intake

Low-carbohydrate foods are actually rich in protein and fat. Mostly, it is found in leafy green veggies, chicken breast, broccoli, nuts, seeds, apples, berries and eggs. It is highly effective in gaining more nutrients and protein that is essential for gaining healthy weight.  

My personal inclination was to have smaller portions of low-crabs, protein shakes, and meats. I had divided my one-calories into smaller portions, which comprised everything natural from nuts to milk and whole wheat bread. If you really want to see a difference in your weight, then say ‘No’ to synthetic or processed food!

5. Have A Portion Of Red & White Meat

Red and white meat is a rich source of essential amino acids, vitamins, and minerals. Moreover, they are rich in proteins. To all the girls who are looking to gain mass along with exercise, red meats are a good addition to the meal. 

Furthermore, Salmon or oily fish is an exceptional protein source and omega-3. It contains all the essential fats to help you gain the ideal weight you want. The only thing to keep in mind is the portion of meals you take. Ultimately, adding a small portion of red or white meat to your weekly diet plan can help you gain weight effectively. 

6. Potatoes And Complex Carbohydrates

The Intake of potatoes and complex carbohydrates is very important in gaining strength. If you are unfamiliar with complex carbohydrates, it is mostly found in quinoa, oats, beans, and whole grains. Moreover, it is an effective source of nutrients like potassium and increases the muscles’ glycogen. 

7. Smaller Portions-Frequent Eating

This is what I used to do in my weight gain journey. Having a smaller portion followed by frequent eating is better than eating in bulk at one time. It directly affects the metabolism. The faster the metabolism rate, the lower would be the weight.

So, it is effective to take small steps to achieve visible results. 

8. Make Your Overall Routine Productive

Besides maintaining a healthy diet, adopting a more productive lifestyle is equally essential. Involve yourself in productive activities. Let me make it clear that only a healthy diet doesn’t make a difference unless you adopt a healthy lifestyle. By this, I mean having an 8-hour sleep followed by some workout and a healthy diet

Moreover, it is important not to take stress from anything. You just need to stay optimistic about your routine, health, work, and life. It is very important for you to feel positive energies from your surroundings. Apart from working on your diet plan, it is equally important to feed positive thoughts in your mind as well. After all, external factors do have an impact on our physical and mental health

Final Thoughts

Weight gaining might sound challenging initially, but it is not impossible. Rather, it’s more fun and effective when you start taking care of a diet plan. All you need is a positive mindset and a productive plan to follow. As I said, I’ve been in your shoes once; mark my word! “Nothing is unachievable”. 

I’ve shared all of the tips that helped me, now it’s your turn to take benefit from it! Make a diet plan according to the above-mentioned tips and implement it from today!

If I can do it, so can you!


How Much Calorie Intake Is Safe In A Day?

Depending on your ideal weight, it is safe to take calories from 1600 to 2500 for girls in a day. Moreover, divide the calorie intake into a minimum of 3 meals or some side dishes. It is important to divide the calories per meal. It will help you achieve better results. 

Can I Gain 5kgs In A Week?

Gaining 5kgs in a week is unsafe since we emphasise sustaining a healthy weight. The purpose of a healthy diet is to help you stay fit and healthy for a longer span. Moreover, when looking for a long-term fitness plan, it is advisable to make a slow yet effective diet plan to gain a healthy weight. 

How Much Weight Gain Is Safe In A Week?

Keeping in mind the effectiveness of a healthy diet, it is safe to gain 0.25%-0.5% of your actual body weight. For example, a girl with 48kg (106 pounds) wants to gain weight. Gaining 0.1-0.25kg (0.3-0.5 pounds) in a week would be safe. 

What Are The Risks Of Being Over and Underweight For A Girl?

Since women are the procreators, it is essential for them to maintain a healthy weight and lifestyle. If they are overweight, they need to lose unhealthy weight. Similarly, it is important for underweight girls to strike a perfect balance. Otherwise, it results in weakened bones and immune system, hair loss, and ultimately infertility. 


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