Is your skinny physique causing you embarrassment? Although losing weight is a dream for many girls, there are also those looking for tips to gain weight. A healthy addition of muscle to your skinny figure will add to your body’s look and health. With the guidance provided in this article for weight gain in girls, you can quickly add the much-needed pounds to your body.
Poor feeding behaviour, deprived selection of foods, more significant physical movement, quick metabolism are some factors that make girls extremely thin. You can gain weight quickly and healthily by following these simple tips.
Underweight Complications in Girls:
Girls may have less weight if they consume fewer calories, malnourished, etc. Here is the list of some of the common complications for underweight girls:
- Kids need all the nutrients for them to have healthy growth. Being underweight might delay growth and development, especially in kids.
- There is a chance of having weak bones and osteoporosis if you have a deficiency in vitamin D along with low body weight.
- Underweight women and girls may have a weakened immune system making them vulnerable to many diseases.
- Being underweight might cause a series of vitamin deficiencies that may cause headaches, fatigue, and dizziness in some people.
- Irregular periods are another issue that might result from low body weight, which might cause infertility issues in women.
- Low body weight might cause severe health issues with teeth and gums and cause hair to fall out.
Read: How to Gain Weight Fast for Men
How to Gain Healthy Weight for Skinny Girl:
Here are the quick tips for skinny girl to gain weight by making the changes to your daily routine.
1. Choose Healthy Cooking Oils:
One of the worst enemies of our body is processed oils. When looking for a healthy way to gain weight, consuming healthy oils such as extra virgin olive oil, coconut oil, and avocado oil is the key (1). These oils help you gain healthy weight and mass since they are incredibly dense in calories.
2. Drink Healthy Shakes and Smoothies:
Consuming high-calorie smoothies and healthy drinks are some of the best weight gainers for girls. These healthy drinks not only help you gain a few pounds but also give your body a boost of much-needed nutrition (2).
It is pretty tricky for skinny girls to get all the required calories from their regular meal, and therefore it is best to add a high-calorie smoothie in between meals for the consumption of those extra calories.
Strawberry avocado smoothie, Strawberry banana peanut butter smoothie is an example of some of the high calories’ smoothies.
3. Eat a High-Carb Diet:
Carbohydrates are essential in maintaining your body’s health and offering several health benefits (3). Although there is a lot of negativity around carbs consumption, they are critical in helping your body thrive, survive and function properly. It is essential to include unprocessed and whole food sources of carbs that help maintain healthy weight gain. Some of the foods that have high amounts of carbohydrates are:
- Sweet potato.
- Brown rice.
- Goji berries.
4. Healthy Snacking:
Snacking between meals is a common phenomenon among many of us, irrespective of age. If you are struggling to maintain and gain weight, the perfect way is to increase the caloric intake by adding nutrient-rich snacks to your diet (4). After about 2-3 hours after your last meal having a mini-meal comprising a combination of protein, fat and carbs will help increase weight for a skinny girl. Some of the foods you can add to your diet are:
5. Consume Extra Food:
For a skinny girl to gain muscle, keeping an eye on the calorie and carbs intake is essential. Munching on junk food full of calories may help you gain weight temporarily but not in a healthy way. Therefore, replace junk food with healthy foods such as yogurt, pasta, banana, milkshakes, etc. that are dense in calories and nutritious.
- You can also include salmon, walnuts, flax, tuna that have high amounts of omega-3 fatty acids.
- Protein-rich foods like poultry, seeds, legumes, nuts, and lean meats can be added to your diet.
Read: Ways to Increase Weight in Children
6. Increase Liquid Intake:
For a skinny girl to gain weight, intake of non-caffeinated beverages like fruit juices, milkshakes, soy milk is the best water alternatives. These beverages have high amounts of calories along with nutrition that adds weight to your body healthily.
Another essential thing to remember is not to drink water 10 minutes following every meal and earlier than meals too. It is recommended for your body’s healthy functioning to drink 8 to 10 glasses of water throughout the day.
7. Boost Your Calorie Eating:
Calorie intake is the key to gain weight at home for girls. To achieve a pound in one week, you need to expand your caloric consumption by 500-1000 calories per day (5). Just by adding foods that are high in calories, you can achieve your goal weight healthily. Some of the foods you can add to your diet are:
- Proteins such as red meat, pork, chicken, salmon, eggs, cheese, full-fat yogurt, etc.
- Carbohydrates like potatoes, whole grain pasta, whole-grain bread, etc.
- Fats such as nuts and nut butter, high-fat cheeses, avocado, etc.
8. Get an Adequate Amount Sleep:
A proper diet and regular exercise are vital in maintaining a healthy body, but all these practices go in the bin if you don’t get the required amount of sleep. To gain weight quickly along with nutritious and calorie-dense foods, getting a minimum of 8 hours of sleep is essential (6).
9. Do Exercises:
A workout session is essential for anybody, irrespective of age and gender, to keep your body fit and healthy. By getting weight training, you will be able to convert calories into muscle, thereby bulking up your body in a healthy way. You will be able to add extra pounds to your body and make it toned (7).
10. Weight Put on Supplements:
Although foods play an essential role in helping skinny girls gain weight, using supplements can also be helpful. These supplements not only support muscle improvement but helps you build body mass efficiently. Some of the best ways to add supplements to your diet are adding protein powder to milkshakes, which will keep you energized all day and help you gain weight.
There are many weight gaining supplements available in the market that can be very helpful. Make sure you consult a professional before trying any supplements to your diet.
11. Consume Frequently:
We all consume food three times a day in the form of meals. But if you are a skinny girl looking for a way to gain weight, try to divide your meals into six portions so that you can consume everything to the fullest. This process helps you consume more calories, so try to include three sets of foods like a banana, a glass of milk, and whole-wheat toast with peanut butter.
12. Have Additional Dairy:
Another effective way for weight gain in skinny girls is by increasing the intake of dairy products such as ice cream, cottage cheese, yogurt, etc.; you can add ample amounts of cheese to your meals. For example ad cheeses to your soups and casseroles to your sandwiches, add cheddar cheese to your twisted eggs, ad high-fat milk to your desserts.
13. Increase Protein Eating:
Including protein is an effective way for a weight gain diet for skinny girls. Some of the best examples of foods rich in protein are eggs, animal liver, milk, and protein shakes (8). You can also consume protein tablets if you are a vegetarian. Try to include foods loaded with vitamin B12, such as mutton, lean meats, poultry, seeds, legumes, and nuts, to expand your muscles.
So, these are some of the tips that help girls healthily gain weight. Without further ado, prepare a meal plan for yourself and include all the nutrient-dense foods along with a proper exercise routine that will result in appropriate muscle growth rather than temporary results. Don’t forget to let us know if this article has helped you!
Read: Tips to Gain Muscle Fast
Disclaimer: The information provided in this article is based on research and not a replacement for a professional opinion. The website is not responsible for any of the effects. If you are unsure of using any of the above information, you can contact a professional.
1. Is healthy weight measurement similar for everyone?
Ans: No. Whether they are short or tall, male or female different people have different healthy weight measurements. Ethnic background, the amount of lean muscle, age are some other factors that make a difference in determining a person’s healthy weight.
2. How does a skinny girl gain weight healthily?
Ans: This article gives you an insight into what you can incorporate into your diet for healthy weight gain for girls. Instead of consuming empty calories, include nutrient-dense foods that will help you gain weight and maintain it.
3. What are some of the causes of underweight in people?
Ans: Although many underweight people look healthy, here are some of the common reasons for low body weight:
- Excessive physical activity.
- Psychological issues.
- Some medications.