For some women, the problem of gaining weight is as difficult as the problem of other women who want to lose it. However, there are many safe and effective ways to gain 0.5 to 1 kg a week. Larger portions and eating more often will add extra calories. Try to eat nutrient-dense and high-calorie foods. Do not forget to exercise and change your lifestyle to maintain the ideal body weight that has been achieved.
Step
Method 1 of 3: Changing Eating Habits
Step 1. Increase food consumption by 500 calories per day
In general, an increase of 0.5–1 kg a week is considered safe. To achieve this, add 500 calories each day. The healthiest way is to eat nutrient-dense foods.
- To keep track of what you eat, use a health app like MyFitnessPal. Write down everything you eat and how much exercise you do. Weigh once a week.
- Talk to your doctor or dietitian to determine your ideal weight. In addition, you can also calculate your healthy weight with the Body Mass Index (BMI) calculator. For most people, a healthy BMI is 18.5–24, 9.
Step 2. Increase the portion of the meal
Start by eating two plates or increasing portions in one serving. If you find it difficult to eat large portions at once, skip snacks to increase your appetite when it's time to eat.
If the double portion is too much, try increasing the portion slowly. Start by adding a spoonful of rice or adding sweet potatoes. Then, gradually add other foods
Step 3. Eat several small meals if you don't like large portions
For some, large portions are not an attractive option. Instead of increasing portions, try eating 6 smaller meals throughout the day. The six servings include breakfast, lunch, dinner and three snacks.
As a general rule, eat every 3-4 hours outside of bedtime
Step 4. Do not drink 30 minutes before eating
Liquids can make your stomach full, making it difficult for you to finish your food. Drink when finished eating.
Step 5. Have a snack before bed
If you eat a snack or snack before bed, your body won't have a chance to burn it. In addition, the body also builds muscle while sleeping. Snacks eaten before bed supply the body with the nutrients it needs to build lean muscle.
- If you like dessert, enjoy it before bed. You can eat a bowl of fruit, a serving of ice cream, or a few chocolate chips.
- If you prefer savory food, try a bowl of pasta or cheese and crackers.
Step 6. Stimulate the appetite before eating
There are many things you can do to make your stomach feel hungry. This trick can help you eat more. Here are some ways to increase your appetite:
- Walk for a while. Exercise can increase hunger.
- Prepare the food you like. Make your favorite food an incentive to eat until you run out.
- Try new recipes. A new dish can get you excited about eating.
- Eat in a quiet and comfortable atmosphere. If you are tense or distracted by other matters, you may lose your appetite.
Method 2 of 3: Choosing the Right Food and Drink
Step 1. Eat high-calorie, nutrient-dense foods
Fast food and processed foods may be high in calories, but they are empty and don't contain many nutrients. In contrast, nutrient-dense foods are full of nutrients and good fats, proteins, vitamins, and minerals.
- For cereals, choose solid breads such as whole wheat bread and pumpernickel. Bread and whole wheat bran are also good.
- For fruit, choose bananas, apples, raisins, dried fruit, and avocados. In an effort to gain weight, generally starchy fruits that contain lots of calories and nutrients are better than water-rich fruits such as watermelon or oranges.
- For vegetables, try beans, potatoes, and radishes. Just like fruit, starchy vegetables are better than water-rich vegetables.
- In the dairy group, consider cheese, ice cream, frozen yogurt, and whole milk.
Step 2. Try to eat three food groups in one serving
Don't just eat one type of food. Include several food groups on your plate. This combination can add calories and also make it easier for you to eat more.
- For example, don't just eat bread. Try spreading peanut butter and topping it with banana slices. Or, eat bread with sliced avocado and a glass of kefir.
- If you like eating eggs in the morning, try making scrambled eggs with chili and sausage.
- Instead of just eating a bowl of yogurt, sprinkle it with granola and strawberries.
Step 3. Choose a calorie drink if you have trouble swallowing solid foods
Sometimes you lose motivation to eat small meals. Try high-calorie drinks between meals if you can't swallow snacks.
- Smoothie made from fresh fruit and vegetables plus yogurt.
- Fresh fruit juice will add vitamins and fiber.
- Milk, milkshakes, and protein shakes are also great options.
Step 4. Add other ingredients in the food
You can mix nutritious, high-calorie foods or powders into your favorite foods to add calories without the feeling of fullness. Try the following methods:
- Mixing powdered milk into drinks, soups, stews, and sauces.
- Incorporate beans into lettuce or breakfast cereals.
- Blend flax seeds into lettuce, breakfast cereals, and smoothies.
- Sprinkle grated cheese into casseroles, soups, omelettes, lettuce, and sandwiches.
- Spread butter, nut cream, or cream cheese on bread, crackers, or cakes.
Step 5. Use oil and butter for cooking
The use of oil and butter will increase the total number of calories without increasing the portion. Good fats for cooking are:
- Olive oil containing 119 calories per 1 tbsp. (15 ml).
- Canola oil containing 120 calories per 1 tbsp. (15 ml).
- Coconut oil contains 117 calories per 1 tbsp. (15 ml).
- Butter containing 102 calories per 1 tbsp. (15 ml).
Step 6. Eat more protein if you want to build muscle
Muscle weight is greater than body fat. This means that building muscle is a great way to gain lean weight. Protein is very important in building muscle mass.
- Lean meats and eggs are good sources of protein. Protein options for vegetarians are legumes, beans, and hummus.
- Biscuits and protein drinks can be used as snacks because they are full of protein and other nutrients.
Method 3 of 3: Changing Your Lifestyle
Step 1. Treat any medical problems, if any
Some conditions and medications can make it difficult to gain weight. If that's the case, make sure the problem is treated. Talk to your doctor to determine the best treatment options.
If you're losing a lot of weight without explanation, see your doctor to make sure you don't have a health problem, such as a thyroid disorder or digestive disorder
Step 2. Talk to a registered dietitian
A registered dietitian can help you design a menu to achieve your desired weight in a healthy way. A nutritionist can also provide advice on exercise or how to stimulate appetite.
Ask a registered dietitian for a referral to a doctor
Step 3. Quit smoking
Cigarettes can suppress appetite and interfere with the senses of taste and smell. See a doctor to discuss smoking cessation strategies. Doctors can prescribe nicotine patches or pills to help.
If you can't stop, try to stay away from cigarettes an hour or two before eating
Step 4. Do strength training to build muscle
While not the fastest option, strength training is a good idea if you want to maintain your weight long term. Exercise can also increase appetite. Strength training is great because it allows you to gain weight by building muscle.
- Start by lifting weights. You can also do exercises with your own body weight, such as yoga or Pilates. Limit cardio or aerobic exercise as they can hinder weight gain.
- Increasing protein intake is very important if you want to build muscle mass with exercise.
- Strength exercises for you are squats, deadlifts, overhead presses, bench presses, barbell rows, dips, chin-ups, crunches, bicep curls, leg presses, and leg curls.
