HOW TO GAIN WEIGHT FOR WOMEN

Women who are underweight or have a Body Mass Index (BMI) that is below 18.5 may want to consider gaining weight to maintain a healthy lifestyle. Being underweight can lead to many health issues for women such as weakened immune systems, decreased muscle mass, unhealthy hair, skin and nails, weakened bones and the inability to menstruate. Gaining weight and maintaining a healthy lifestyle can decrease the probability of these health issues. Women should look for healthy ways to gain weight, rather than gaining weight through increasing fat on their body. Here are a few steps on how to gain weight for women.

Steps

1. 1
   Speak to your doctor about gaining weight. You may have a condition that requires attention if it is preventing you from gaining weight. You may also be taking prescription medication that is affecting your ability to gain weight, in which case you may ask your doctor to put you on another medication. Your doctor can also suggest healthy methods for gaining weight.
   
   
   
   
2. 2
   Perform a mixture of strength training using weights and aerobic exercise to build muscle in your body rather than gaining weight as fat. Begin an exercise regime that is moderate and slowly build on it. Weight gain is a gradual process that will occur over time, so avoid excessive exercise, which can lead to injury. Be patient.
   
   
   
   
3. 3
   Eat a healthy, balanced diet that includes a small amount of healthy fats, which include unsaturated fat, nuts and olive oil. Try to eat a diet that consists of 65 percent carbohydrates, 15 percent protein and a small amount of healthy fats.
   
   
   
   
4. 4
   Consume foods that are high in vitamins, minerals and calories instead of high in fat and sugar.
   
   
   
   
5. 5
   Choose foods that are high in calories over similar foods that have fewer calories if you find that you feel full easily. For example, eating raisins will provide more calories than eating grapes.
   
   
   
   
6. 6
   Refrain from drinking anything for 30 minutes before and after a meal-this will make you feel hungrier and will not provide a feeling of fullness before you have eaten enough.
   
   
   
   
7. 7
   Eat foods that consist of a large amount of healthy fat such as salmon, avocado, nuts and mackerel.
   
   
   
   
8. 8
   Consume healthy snacks in between meals to increase your caloric intake.
   
   
   
   
9. 9
   Eat more calories than you burn. Make sure that you replace the calories you burn while working out, and increase the amount of calories you eat daily overall.
   
   
   
   
10. 10
    Write in a food diary to keep track of what you eat and how much so that you will know how many calories you are consuming and what you need to eat to gain weight.
    
    
    
    
    Warnings
    Consult your physician before you begin any new diet or exercise regime.