For some women, gaining weight can be just as difficult as losing weight might be for others. There are many ways, however, to safely and effectively gain 1–2 pounds (0.45–0.91 kg) a week. Larger portion sizes and more frequent meals are a quick way to add extra calories into your day. Aim for nutrient-dense, high-calorie foods to fill out your meals. Don’t forget to incorporate healthy exercise and other lifestyle changes into your routine to maintain the weight over time.
1.Consume an additional 500 calories per day.
It is generally safe to gain 1–2 pounds (0.45–0.91 kg) per week. To reach this goal, add an extra 500 calories to your diet every day. The healthiest way to do this is to eat more nutrient-dense foods.
.To keep track of what you’re eating, use a health app, such as MyFitnessPal. Write down everything you eat and how much exercise you do. Once a week, record your weight.
.Talk with your doctor or a registered dietitian to determine your ideal weight. You can also calculate your healthy weight with a Body Mass Index (BMI) calculator. For most people, a healthy BMI falls between 18.5-24.9
2.Increase your portion size.
Eat a second helping of food or add more food to your plate when you begin. If you’re finding it hard to eat a larger meal, skip snacks so that you have more of an appetite at mealtime.
.If eating a double portion is too much, try increasing the portion over time. Start with an extra scoop of rice or add a sweet potato on the side. As time goes on, slowly add more food to your meal.
3.Eat several small meals if you don’t like larger meals.
For some people, eating larger portion sizes may not be an appealing option. Instead of increasing portion sizes, try to eat 6 smaller meals throughout the day. These meals can include breakfast, lunch, dinner, and 3 snacks
.As a general rule, eat once every 3-4 hours pass while awake.
4.Avoid drinking 30 minutes before a meal.
Liquids can fill you up, making it harder for you to finish a full meal. Wait until after you have finished eating to get a drink.
5.Indulge in a snack before bed.
you eat a snack or small meal before bed, your body won’t have a chance to burn it off before you sleep. Additionally, the body builds more muscle during sleep. Eating a snack before bed supplies your body with the nutrients it needs to build more lean muscle as you sleep.
.If you enjoy dessert, save it for bedtime. You might eat a bowl of fruit, a serving of ice cream, or a few pieces of chocolate.
.If you prefer savory foods, try eating a bowl of pasta or cheese and crackers
6.Stimulate your appetite before eating meals.
There are many things you can do to feel hungrier before eating. These tricks can help you eat more at a meal. Some easy ways to increase your appetite include:
. Take a short walk before meals. Exercise can help you feel hungrier.
.Prepare foods that you enjoy. Make your favorite comfort food to encourage yourself to eat it all.
.Try new recipes. This can help you feel more excited about trying your meal.
.Eat in a calm, comfortable atmosphere. If you’re tense or distracted, you may not want to eat as much.