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How to Gain Weight for Females? Proven Tips to Get Toned Body

the writer is a bachelor's in Pharmacy and is on a mission to help individuals to achieve healthy lifestyles with natural methods.

How to gain weight for females is the least discussed topic. Everyone wants to have a fit body. But our society and health experts focus mainly on weight loss tips. Apart from being overweight, being skinny and not gaining weight is also a serious medical problem. But no one cares about how to gain weight, and females are the ones who suffer the most. Weight loss plans are promoted everywhere, from television to social media platforms.

But what about those females who are struggling to gain weight.

Many times they feel shy to talk about their problem.

So, if you are a woman who wants to gain weight and have a toned body, then you are at the right place. Here you will find several proven tips to gain weight and get rid of skinny body type.

Know Your Maintenance Calories-

If you ask someone or search the internet, you will find people advising you to increase your calorie intake. But before you increase your calorie intake, know about your maintenance calorie value. Now, what are maintenance calories? These are the total calories required to keep your body in shape and maintain your current weight.

Calculate your maintenance calories by using the calorie calculator.

After calculating your maintenance calorie, you need to increase calories in your diet according to your goal.

Once you know your everyday calorie intake, you can formulate your diet plan accordingly.

If your maintenance calories are approximately 1500 calories/day, increase your calorie intake up to 2200-2500 calories/day to achieve your desired weight goal.

You can gain 1 kg weight in just one week by adding an estimated 500 calories/day. You need to add these simple foods to your diet to increase your calorie intake.

natural high calorie foods for weight gain

natural high calorie foods for weight gain

Natural High Calories Foods to Gain Weight:

There are various natural foods available to put on weight easily. I am not listing any fancy food; these are very simple and low cost, available everywhere.

  1. Yogurt is a great natural food that helps weight gain, adding to your diet. Because yogurt is a good source of complex carbohydrates and contains several enzymes, these enzymes are helpful in metabolization and keep your gut healthy.

    If you want to boost your gaining process, you should add full-fat yogurt to your meals; 100 gm of full-fat yogurt contains almost 65 calories.

  2. Milk - It is easily available and found mostly in every house, but we underestimate the nutritional value of milk. It is full of proteins, carbohydrates, calcium, and many vitamins.Full-fat dairy milk has about 109 calories in 250 ml. Start your morning with one glass of milk, or you also can make it more delicious by making milk smoothies.
  3. Rice - These are a low-cost source of high carbohydrates and calories. Rice is also known as light food and is eatable even in low appetite. One regular cup serving of rice has nearly 200 calories. So make the rice a part of your daily diet.
  4. Butter or Ghee - It is one of the favorite foods in India and part of most of the dishes. For decades, we have been using ghee in our diet to make foods more delicious. It symbolizes power and strength; the ghee is a favorite food of every Indian wrestler.One tablespoon of ghee contains 49 calories; adding one or two tablespoons to your lunch and dinner will help you gain weight fast.
  5. Avocado is a single food full of nutrients, a good source of vitamin C, E, K, and B6, or high calories and fats. A single avocado has 250 calories and 23 gm of fat that help to make your diet calorie surplus to gain weight easily.

Healthy Routine for Women to Gain Weight Fast:

In this revolutionary era of work, we are compromising our health. We all face various obstacles in daily life to maintain a good healthy routine that impacts our health and leads us to several diseases. So, if you want a good healthy body, then fix your daily routine and give proper time for your health. Keep these key points in mind to gain weight fast.

Exercises –

Daily physical activity help to increase blood flow and build more muscle strength. Doing compound exercises like push-ups, chin-ups, squatting, or lifting weights helps gain more muscle mass and healthy weight instead of unhealthy fat.

Take Proper Meals –

If you also skip breakfast or any other meal, you play with your health. You should start the day with a heavy breakfast containing high protein and calories foods or drinks. You must take 4-5 meals in a day full of balanced nutrition such as the proper amount of protein, carbohydrates, fats, and vitamins. If you are a student or working woman and can't take lunch, take the lunch box with you.

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Good Amount of Sleep –

After spending a long day at work, everybody needs to relax, and sleep is the best method to reboot the body. The lack of sleep not only makes you cranky for the next morning, but it can also induce several other health hazards. The proper sleep of 6-8 hours keeps you healthy, and it also helps to fix hormone imbalance that also provides benefits to make your appetite normal.

If you cannot sleep early, try not to use electronic gadgets before one hour of your sleeping time or read any book; this will help you get to sleep fast.

Supplements and Weight Gainer for Females:

Supplements play a major role to boost your weight-gain journey. Nowadays, the health industry is growing incredibly; subsequently, fake supplement products are in the market. It is difficult to find original supplements; counterfeit products can be harmful rather than beneficial. So it would help if you were careful while purchasing any supplement product.

Protein Supplements:

Protein works as a building block of our body. But a normal diet is not able to complete our daily protein requirements. According to research, a normal person needs protein 0.8gm/kg of body weight daily. If anyone does intense workouts or exercises, then protein requirement increases up to 1-1.5gm/kg of body weight. Protein helps in lean gaining or building muscle mass. Most protein supplements contain a scope of 30gm, which includes 24-26 gm of protein and some BCAA and provide 110-150 calories.

Mass Gainer or Weight Gainer:

It is a product made especially for weight gain. A mass gainer is a combo product that provides high carbohydrates, fats, and little amount of protein. Most mass gainers have a single serving of 100gm that gives almost 376 calories and are advised to take 2 to 3 servings daily. Mass gainers also have some adverse effects on health, so be careful and consult with the doctor before taking any mass gainer or weight gainer.

I recommend taking protein as a supplement instead of mass gainers because mass gainers are costly and can be harmful.

Consult with Doctor:

There are fewer chances of not gaining weight after applying the above tips. It can be possible that you have some other medical issues such as less appetite or metabolism-related disorders. In this condition, you must consult the doctor about your problem. Several medicines help to increase appetite or treat any GIT (gastrointestinal tract) issue.

You must consume these types of medication after consulting with the doctor because these can cause several other adverse effects to the body

I advised these tips to you after lots of research and tried personally; my cousin was also so skinny before her wedding. She came to me and asked how I could gain weight fast. Then these things helped her a lot. She gained 9 kg weight within 56 days. Now she is satisfied with her body weight and workout daily to maintain her physic.

Secret Shake Recipe for Healthy Weight Gain:

I am sharing the secret shake recipe that I suggested to my cousin, and she got amazing results with it. Take one or two bananas and a glass of milk approx 250ml; add one or two spoons of peanut butter and scope of protein powder. Also, take some dry fruits and some honey to make it tastier.

Consume it twice or thrice every day to get better and fast results.


Everyone's body structure and requirements are different, and results vary from person to person. So be consistent in your approach and focus wholeheartedly on your diet routine. Here I have discussed a few basic yet powerful and helpful tips to help you get rid of the skinny appearance.

I hope you found this article useful.

Do share your weight gain journey experiences in the comments below.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2021 Anil Reddu

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