How women can gain weight

Your food habits have a major role in determining your overall health. When it comes to weight issues, it’s not just what you eat but how much you eat that can impact your metabolism and total calorie intake. This section covers some such dietary changes that can aid you in putting on the kilos easily. 

• Eat more: The first step to any weight gain diet is eating a little extra. Portion size is suggested to be the key factor responsible for overweight and obesity problems. But if you are underweight, you can use this factor in moderation and achieve your weight gain goals in no time. Bigger portion size will increase your total calorie intake throughout the day, leaving more energy for your body to use in muscle buildup. There are two ways you can do this:
  • Increase the amount of food you consume in every meal
  • Increase the number of meals you are consuming

Sudden drastic changes in food habits can lead to discomfort. So, it is best not to rush or start binge eating suddenly. Try increasing the portion of your meal day by day and one food at a time.

• Eat smart: Increasing your total calorie intake is not the ultimate goal of a weight gain diet. Without the required nutrients all those calories are as good as empty fuel that does nothing for your health. So, along with going energy-dense you also need to think nutrient-dense. In other words, focus on eating healthy and rich food items, which are high in calories.
  Consider adding a complete package of protein, fats, vitamins and fibre to your meals. Every mineral and vitamin that you consume is required by the body for different functions. These functions are interdependent and equally important. Nutrient deficiency not only affects body functions but also makes you sick and lean with time. 

Here are some facts about the different category of nutrients you should know before you plan your diet:

• Carbohydrates: Carbohydrates are considered to be the best foods for weight gain. As primary sources of energy, they are constantly needed for maintaining metabolic functions. However, it is important to choose your carbs wisely. 
  Instead of simple carbs and starchy foods, take in fibre rich foods, such as whole grains, fruits, leafy greens and cereals. Fibres not only help in proper digestion of food but also keep your digestive system healthy. And we all know that a healthy gut is a key to a healthy body.

• Fats: Fats are a really important part of any weight gain diet. Though any kind of fat may help you put on some kilos, not all fats are good for your health. Fatty foods are characterised into three categories: saturated fats, unsaturated fat and trans fat. 
  For a healthy weight gain, you need to keep a balance between the intake of all of these. As a rule of thumb, reduce saturated fats (coconut oil, junk food) and increase the amount of unsaturated fats (canola oil, olive oil, nuts, avocados) in your diet. 
  Saturated fats are said to increase the risk of heart problems and also increase cholesterol level. On the other hand, trans fat is processed unsaturated fat and is responsible for cardiovascular diseases, breast cancer and many more conditions. Unsaturated fats are considered good fats and have been proven to be really healthy for both your heart and overall health.
• ​Proteins and minerals: Proteins are the building blocks of the body. They help repair all the wear and tear your body goes through the day and are also helpful in increasing total muscle mass. So, to gain weight, it is really important that you take a sufficient amount of protein in your diet. Some food items rich in protein include egg, milk, bean, soy products, poultry and peas. You can also take protein supplements. Make sure you check in with a dietician to know the right amount of protein intake as per your age as excess protein may lead to uric acid accumulation and joint pain. 

Just because you are aiming for weight gain doesn’t really mean you can eat anything. Think healthy!
Here is a list of foods that you should avoid as much as you can if you don’t want to be fat:

• Packaged and preserved food 
• Aerated drinks
• Alcohol
• Fruit juices
• Junk food
• Fried food
• Sweets and candies

​Consumption of unhealthy food will lead to diseases like diarrhoea, which will ultimately make you weak. So, think twice before you eat anything.

As mentioned above, being underweight can also be because of an ongoing illness. Gaining weight in such situation may take some time.
In such cases, apart from changes in food habits, you need to take appropriate measures for the proper management of the disease. Follow the instructions of your doctor properly and consult him/her before making any changes in your diet. With continuous medications and a balanced diet, it is quite possible that you may gain the required amount of weight. 

Exercising or working out demands a lot of calories or energy. Some physical activities like swimming also burn out too many calories. These activities can become a speed breaker on your way to gain weight. Hence it is really important that you do not indulge in too many of such activities.
Yes, It is important that you conserve calories in order to improve your weight. But, can zero workout be a good idea? Well, our body always demands some kind of exercise to remain fit and healthy. Gaining weight is definitely the aim here, but not at the cost of your health. Exercises help tone the body and strengthen muscles, giving you the desired shape or curves. It also improves mood and constantly motivates you to keep going. So, there is no reason to totally cut off from exercise even when you are looking for weight gain.
Here are some tips you can keep in mind regarding exercises in a weight gain regime:

• Since the goal here is to put on weight, you do not need to perform any vigorous and rough exercises that will burn all your calories. Just light exercises will do 
• If you are too worried about putting on extra muscles, yoga can also be a good idea 
• Fix a time for your daily exercise. Early morning is the best time for yoga and exercise, though, you can also workout in the evening 
• You can also opt for strength training exercises to promote muscle buildup if that is your goal. Generally, these exercises are done 2-3 times a week with rest days in between. For quick results, it is best to do these exercises under the supervision of an expert