While most women struggle with keeping weight off at least at some point in their life, there are those whose struggle is gaining weight. Maybe you’re someone who can eat endless portions and still remain thin. If you are trying to build muscle mass or somehow change the way you look, the inability to gain weight when you feel too thin can be a frustrating struggle.
So, how do you know if you are simply on the smaller side or if you are actually underweight? This can be determined by calculating your BMI with this simple formula:
BMI: weight / (height in inches x height in inches) x 703
After you use this formula, you can use the value you get to determine if you are underweight, which would be any value under 18.5. If your BMI falls under this value, there are healthy ways to gain weight so that you can start looking and feeling like your best self without loading yourself without eating everything.
Get Rid of Junk Food
The first step to gaining healthy weight is to make sure your calories are not coming from junk food. Although it is true that you want to increase your calorie intake, make sure it is not through unhealthy junk food. Remember, that even though you are thin and your metabolism can burn off fat quickly, that still does not mean that it is healthy to be eating processed junk food. Rather than putting on healthy weight, you will be increasing your chances of health-related issues in the future.
Once you have cleared out your pantry of unnecessary processed foods, you can start filling your plate with delicious natural foods that are high in calories. Ensuring that you are fueling up on calorie-dense foods means that you must have a balanced diet.
Protein will primarily be responsible for helping you to build muscle rather than fat when trying to gain weight. Some wonderful protein options include anything in the meat, poultry, fish, soy, and egg category. Enjoying a meal of ground beef or salmon is perfect for a protein-packed dinner, as well as anything with beans, nuts, and lentils.
The word that so many women are afraid of, but need for a healthy diet: fats. Healthy fats are crucial to maintaining a well-balanced diet. While snacking down on French fries may not quite be the way to go for your fat intake, products such as olive oil, avocado, olives, and nut butter are wonderful healthy fat options. Fats are great because they are both easy to add into a meal, as well as more than double the calories of proteins and carbohydrates. Some simple ways to incorporate healthy fats could be with an olive oil salad dressing, avocado toast for breakfast, or almond butter with apple slices. Adding seeds to a smoothie or a salad is also a great way to incorporate fats into any meal.
Some more calorie-dense food options that will help you in gaining healthy weight include grains such as quinoa, pasta, whole-wheat bread, and rice. For fruit-lovers, you can enjoy bananas, pineapples, and dried fruits. In regards to vegetables, it is recommended to include those that are considered starchy, such as potatoes and sweet potatoes.
3 The meal, 3 Snack Rule
The next step is to try and follow the daily three meal, three snack rule. This refers to eating all three meals without skipping any and having snacks three times a day. While it is important to not skip any of the three meals, it is particularly important to never skip breakfast. Breakfast is most commonly known as the most important meal of the day, due to the fact that it sets the tone for the rest of your day. Ensuring that you do not skip meals is also important so that during the next meal you do not overindulge or binge eat. For your three snacks, enjoy calorie-dense snacks, such as crackers, peanut butter, dried fruits, or trail mix. These are all healthy options that will make snacking a guilt-free pleasure.
Beverages are also great snacks to help gain weight and boost your daily calorie intake. Milk and 100% fruit juices, as well as smoothies, are great because they include plenty of calories and protein. Aside from the health benefits, they are also delicious and will keep you fueled between meals!
Finally, when trying to gain healthy weight, it is important to limit your alcohol consumption. While alcohol does contain calories, it also has very little health benefits and, as a result, will cause you to gain unhealthy weight. While it is unnecessary to rid of your social life when trying to gain weight, you should simply keep in mind that it is crucial to gain weight safely so as not to risk heart disease, obesity, or other issues.
If you are someone who has a naturally fast metabolism and wants to put on some healthy weight, these tips will help to ensure you are accomplishing this safely and in an enjoyable way. When followed correctly and responsibly, putting on healthy weight will no longer have to be a frustrating battle. Enjoy delicious, full meals and snacks and watch as you begin to transform into the best and happiest version of yourself!