This is how you can gain weight in a healthy way as a woman
Many people struggle to lose a few kilos, but the opposite also occurs: the desire to gain weight. Would you like to gain weight? Perhaps you find a “fuller” body more attractive, are recovering from an illness, or are underweight. You want to avoid indulging in fries, mayo, bags of chips, and cream cakes, but how can you gain weight in a healthy way as a woman? These tips will help you!
Healthy weight gain: how do you do that?
Underweight comes with many health risks and is just as dangerous as being overweight. Officially, you are considered underweight if your BMI is below 18.5. If you fall below that threshold, your body may not function properly. As a woman, being underweight can lead to various problems, such as the absence of menstruation. You are also more prone to fractures and infections. But how do you ensure you gain weight? In this article, we dive into the role of nutrition and exercise.
Good nutrition tips if you want to gain weight
Let’s start with the basics. To gain weight, you need to eat more than you burn. Your body uses the surplus of calories to build muscle tissue, or (if you don't do strength training) to store fat. How much you burn depends on factors such as your age, gender (women generally burn fewer calories than men), body mass, metabolism, and (active) lifestyle.
To gain weight, it is important to create a calorie surplus. Before you fire up the fryer and throw in the snacks—or run to the nearest patisserie—read on. Of course, you can gain weight from a pizza-with-liters-of-cola diet, but for optimal health, a strong body, and energy, you’ll need to nourish your body with healthy nutrients. So, what should you consume?
What should you eat to gain weight in a healthy way?
What should you eat to gain weight in a healthy way?
If you want to gain weight as a woman, make sure to eat at least 4 healthy meals a day. Also, consume some nutrient-rich snacks, such as sliced banana with almond butter, a bit of mackerel, or a cracker with hummus. Do you find it difficult to eat large meals? Then plan at least 7 eating moments spread throughout the day.
Open your (digital) notebook and write down these foods that will help you gain weight in a healthy way:
1. Vary with nuts
Nuts about nuts? Great! Nuts are packed with proteins, fibres, and calories. Think of (unsalted) almonds, hazelnuts, cashews, macadamias, and walnuts. Creative in the kitchen? Make your own nut butter!
2. Go for avocado
Add it to your shopping list: avocado! Full of vitamins B6, E, and K, fibres, and healthy fats. Add this green fruit to your salad, use it as a spread on your sandwich, or make a delicious guacamole. Or add it to your smoothie!
3. Sprinkle with seeds & kernels
Another thing you can endlessly vary with: seeds and kernels. From sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, and hemp seeds to pine nuts. Great over a salad, on a cracker, or in a smoothie.
4. Start with smoothies
Do you have a low appetite? Or are you a picky eater? Eat healthy foods you enjoy and try new recipes. Smoothies can also help increase your calorie intake in a simple way. Tips for fruits to add to your smoothie: mango, papaya, melon, banana, and avocado.
5. Weight gainers: an easy way to gain weight
Do you want to gain weight in a healthy and easy way but find it hard to eat more? Look into a weight gainer. XXL Nutrition has a wide range of weight gainers. For example, you can choose a weight gainer made entirely from oat flour or a blend consisting of a combination of sources. Check out the high-quality weight gainers here.
Vitamins & Minerals that support healthy weight gain
When aiming for healthy weight gain, it's not only important to consume enough calories but also to ensure your body receives all the essential vitamins and minerals. These micronutrients support numerous body functions, including energy production, the immune system, bone health, and muscle recovery. Here are some key vitamins and minerals that can help with healthy weight gain:
- Vitamin D: Crucial for the absorption of calcium and phosphorus, vitamin D supports bone health and the immune system. Vitamin D can be found in fatty fish (such as salmon and mackerel), cod liver oil, eggs, and fortified foods like some types of milk and orange juice. Especially during the winter months, a supplement may be necessary.
- Calcium: This mineral is important for strong bones and teeth and plays a role in muscle function and nerve transmission. Dairy products such as milk, cheese, and yoghurt are excellent sources of calcium. In addition, green leafy vegetables (like kale and broccoli), almonds, and fortified plant-based milk also contain calcium.
- Vitamin B12: Essential for the production of red blood cells and the maintenance of the nervous system. Vitamin B12 is mainly found in animal products such as meat, fish, eggs, and dairy. Vegetarians and vegans may benefit from a supplement or B12-fortified foods, such as certain plant-based milks and cereals.
- Magnesium: Involved in more than 300 biochemical reactions in the body, including protein synthesis and muscle and nerve function. Magnesium can be found in nuts (such as almonds and cashews), seeds (like pumpkin seeds and chia seeds), green leafy vegetables (such as spinach), whole grains, and dark chocolate.
- Iron: Essential for the production of haemoglobin, which transports oxygen throughout the body. Iron deficiency can lead to fatigue and a weakened immune system. Good sources of iron include red meat, poultry, fish, legumes (such as lentils and beans), tofu, fortified cereals, and dark green leafy vegetables (like spinach).
Tips for healthy weight gain
- Be patient: Just like with losing weight, the same applies to gaining weight: be patient. Give yourself (and your body) time. Don’t expect to gain five healthy kilos in two weeks. You might also need to get used to eating more. Try to listen to your body and do what feels right.
- Increase your portions: Do you usually have a small bowl of low-fat yoghurt for breakfast? Switch to quark and add an extra spoonful. Do you normally have two slices of bread for lunch? Add an extra sandwich.
- Don’t forget your proteins and carbohydrates: When thinking of ‘fattening’ foods, you might first think of foods high in fat. While fatty foods (like oily fish) may contain more calories, you also want to make sure you get enough of the other macronutrients.
- Eat at regular times: Try to eat your meals at the same regular times as much as possible. This way, your body will get used to it and you’ll start to feel hungry at the same times.
>> Curious about a ‘clean bulk’ meal plan?
How many calories should you consume to gain weight?
To gain weight in a healthy way, you’ll need to eat more. But how many extra calories should you consume daily? The best approach is to work with a dietitian to create a suitable diet plan that fits your body and situation. A good target is to aim for 10% above your daily calorie expenditure. If you burn 2500 kcal per day on average, try focusing on 2750 kcal for a few weeks. To achieve a calorie surplus, aim for an additional 250-400 calories.
Do you want to gain weight quickly? In that case, you’ll need to consume between 400-600 extra calories. However, the question is whether this is the right and best way to gain weight healthily. Also, keep in mind that if you consume too much, your body will store the excess energy as belly fat, which is probably not what you want.
Would you like to know how many calories you need to gain weight? Use our handy macro/calorie needs calculator to gain insight into your daily calorie requirements. This way, you can approach your goal effectively and avoid unwanted fat gain. With the right balance of nutrition and possibly strength training, you can achieve your goal in a healthy and effective way.
Gaining weight through strength training
Whatever you do, make sure you get enough physical activity each day for optimal health. If you want to gain weight, skip your cardio sessions where you burn a lot of calories and focus on strength training. This way, you’ll build muscle mass, allowing you to gain muscle instead of just fat. Moreover, your muscles use a lot of energy, which can increase your appetite, making it easier to eat more.
Hopefully, these tips will help you gain weight, but don’t hesitate to ask for help. Work with your doctor or a dietitian to create a treatment plan or have a personalised meal plan created.
Conclusion: Healthy Weight Gain: You can do this!
Gaining weight in a healthy way is a process that requires time and patience, just like losing weight. It’s all about finding the right balance between nutrition, exercise, and listening to your body. Hopefully, with these tips and insights, you have a solid foundation to start your journey. Remember, it’s important to nourish your body with the right nutrients, so you not only gain weight but also become stronger and more energetic. Be patient, be consistent, and be kind to yourself during this process. With the right approach and mindset, you’re well on your way to reaching your goals.
Good luck with your healthy weight gain – You can do this!
