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Putting on weight is as challenging as putting off. No matter how the other part of the world thinks, gaining weight requires as much dedication as losing weight does. For a healthy normal person quick weight loss or gain points to some illness which needs medical intervention. But for women who are thin without any nutritional deficiency or health condition, putting on weight requires careful planning and execution. Let us learn some quick tips to gain weight for females.
Tips to gain weight for women in 10 days:
When it comes to this strata of society there aren’t many women who prefer to go this way. But for some thin women, increasing their thin stomach size in a healthy way, is something they really look out for. And Major challenge here is, the weight gain must be balanced and healthy and not concentrated or accumulated in specific areas. Some tips to gain weight for women in in 10 days are:
1- Slowly add extra calories each day:
Do not begin overeating from day 1, rather choose healthy ways to add calories and increase calorie intake gradually. Begin with adding 250-300 extra calories on day 1. Then on Day 4 add 500 calories extra. And by 6th add 7-800 extra calories. This will help in keeping the body functions intact. Do not increase the calorie intake further. Just 7-800 calories additional can fetch you 1.5-2 lbs more in 10 days.
2- Eat 6-7 times a day:
For gaining weight, you need to at least eat 6 7 times each day. Don’t let your body go without food for more than 3.5-4 hours. There must be 3 main meals and 3 or 4 short meals or snacks. Divide the portions in a way which is healthy and filling too
3- Add more snacks between the meals:
Do not decrease the amount in main meals but add more snacks in between meals. These snacks must be rich in proteins, starch and fat. This will help in quicker and healthier weight gain
4- Eat your food quickly:
The quicker you eat your food the easier it is for your body to consume more. As the body doesn’t get a chance to feel fuller with quick eating. And you can consume more and more. But when you eat slowly, the body begins digesting food in the same time. This makes you fuller quickly thus resulting is less eating
5- Gradually increase the portion sizes:
Begin by adding few pieces extra in your plate and add upto at least 20-25% more than your regular portion. This must be gradual and do not force feed yourself. Try and find ways to add more rather than forcing yourself to eat
6- Take midnight snacks:
Eat a heavy snack after your dinner, just before bedtime. This will keep the calorie count high. Also if need be eat a midnight snack too. As our body builds more muscles and lean tissues when we sleep.
7- Increase your appetite:
Take a walk before meals, add more flavors to your food and pick comfort foods to begin with. All of this increases your appetite and makes you consume more food.
8- Do not consume fluids with your meals:
Fluids make you fuller faster and this can make you eat less. Keeping drinks at least 20-25 minutes post or prior to meal will help you in consuming more calories with your meals
9- Pick high calorie and nutrient dense foods rather than sugars and fats:
Consume more heavy breads, bagels, muffins, banana, avocado, dry fruits, peas, potato, corn, whole milk, frozen yogurt, ice cream, nut butter, hummus, nuts and more of such foods. These are dense and high in calories in addition to being healthy too
10- Smoothies and milk shakes must be your daily diet agenda:
Milk shakes and rich smoothies can help in quicker calorie addition in a healthy way. Pick 100% fruit juices and low fat milk to prepare these.
11- Use powdered sugar, nuts and cheese extra in your food items. These add-ons will build up on richer calorie intake
12- Use oil and butter when preparing meals:
This will help in adding flavor and also calories to your meals. Canola oil, butter and olive oils are good choices for fat ingredients in your meals
13- Keep a food journal:
Keep adding the foods you will take in and the calories too. This will keep you on track and motivated to gain weight. Keep checking your weight regularly to see if the plan is working.
14- Pick strength training exercises which help in weight gain:
Strength training and muscle building exercises will help in toning your body for a balanced weight gain. Do squats, crunches, deadlifts, bench presses, leg presses and leg curls.
15- Sleep well:
At least 8 hours of sleep all night with a power nap in between the day is necessary for health and wellness. No matter what you must ensure a full nights sleep as this will keep you energized and healthy for the day.
The above compilation on Tips for women to gain weight in 10 days is to bring about how eating right and working out better can help you in gaining weight in a balanced way. Make healthy choices and pick right food for adding more calories. Be sure not to consume cholesterol inducing foods.
Check with your dietitian for more.
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