Step 1
Increase your calories by adding healthy high-calorie foods to your diet, advises MayoClinic.com. While it may seem logical to eat more high-calorie foods such as desserts, chips, candy and french fries when trying to gain weight quickly, these foods are nutrient-poor and don’t provide energy. Choose nuts and nut butters, avocados, cheese and dried fruit instead.
Step 2
Add an extra snack to your day to provide additional calories. Identify a time of day when you normally don’t snack and incorporate a bite to eat into that time. A bedtime snack is helpful for some women trying to gain weight.
Step 3
Increase calories in your cooking. Add powdered milk to muffin and pancake recipes, make oatmeal and creamy soups with milk rather than water and add shredded cheese or chopped nuts to salads and casseroles. These strategies will up the calories in your dishes and help you put on pounds.
Step 4
Indulge a little. If you need to gain weight, you can include occasional treats in your diet. However, it’s best to most often choose treats with some nutritional benefits, says MayoClinic.com. Try pudding, chocolate milk or whole-grain granola bars.
Step 5
Begin strength training. Lifting weights builds muscle mass, according to the American Council on Exercise. Because muscle weighs more than fat, strength training can help bulk you up if you are overly slim.
TIPS AND WARNINGS
- Consult a physician before beginning any new diet and exercise regimen.
HOW TO GAIN WEIGHT QUICKLY FOR WOMEN
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