Weight Gain for Women

Weight gain for women is a sensitive subject. It can be even more sensitive than the topic of losing weight. Why? Because women who have trouble gaining weight often have trouble getting the emotional support they need, and let's face it, there is much more information out there about losing weight than there is about gaining it -- especially when it comes to women.

My first reaction to women who complain about wanting to gain weight has often been a bit sarcastic. I just want to tell them, "EAT!"

But sometimes, it just isn't that simple.

She Needs to Gain Weight

When my kids were small and I was busy losing weight, I had a friend who wanted to gain it. She would complain about needing to gain weight, and yet when she was offered food, she would turn it down. I pinned her down about it one day.
"Have you ever tried to eat when your mind and body says, 'YUCK. I'm full', and you really aren't hungry"? she asked. The truth is that even though I gain weight all too easily, I have experienced such low appetite and yes, it is difficult to force myself to eat during those times.
My friend:

One of the most beautiful people I have ever known. Long, naturally blond hair. Pretty blue eyes. High cheekbones. Perfect symmetry. She can get up in the morning and look just as gorgeous as she did the day before. She doesn't have to wear a STITCH of makeup. Heads turn. She is very thin, and has been teased that she should "eat something", but she wasn't really "anorexic" thin. Still, she would have liked to gain five or ten pounds.
Then, she actually started losing weight. Fast. In a couple week's time, her swimsuit hung on her. I am not exaggerating, and no, she wasn't doing drugs or training for a marathon.
A funny thing happened to her when she finally left the abusive relationship she had been in. She got her appetite back.
Her particular problem had been stress.

Tips for Gaining Weight

1. De-stress. Stress is a funny thing. Some people gain weight due to stress and others lose it. If you find that you lose weight when you are experiencing extra stressors in your life, whether this is due to increased heart rate, loss of appetite, or both, you need to find ways to combat the stress.
2. Figure out how many calories you eat to maintain your weight. You can do this by carefully writing down everything you eat and calculating how many calories you put into your body.
3. Add 500 more calories a day to gain one pound a week. If you start an exercise program or increase cardio activities, add even more calories.
It's all about calorie density. So you really can't eat an extra portion of food because you simply feel too full. Take a look at what you've been eating and eat more calorie dense foods in place of it.
Don't think that eating more green beans, broccolli, or carrots will help you gain weight. These types of vegetables are not calorie dense. While you still need to eat your vegetables, don't count on those to help you gain weight.
Don't add sugary snacks and pastries in order to gain weight. These have zero in the way of nutrition.
Healthy, calorie dense foods:

Milk
Fiber-rich foods such as whole grains, beans, rice, legumes...
Extra Protein - Chicken, turkey, lean beef, fish and egg whites
Fruit juice - one glass of orange juice has double the calories of one orange.
Healthy fats - add canola oil, olive oil, flax seed oil, nuts, and avocado to your diet.
Weight Gain shakes. Watch out for these. Some have 1,000 or more calories per serving. If you have trouble getting your all your meals in one day, a glass of protein-packed weight gain supplement as a meal can help, but if you use it in conjunction with eating more of other calorie-dense foods, you can end up putting on too much weight way too fast -- and that weight will be fat. Make sure the weight gain supplement shake you use is high in protein! Protein helps build muscle.


4. Take a multi-vitamin. This won't help you gain weight, but if getting enough food in your body is an issue, there's a good chance you are not getting the vitamins you need.
5. Exercise. Weight training helps build muscle. Used in conjunction with a healthy weight gain program, you will put on lean muscle.
Want to gain weight but also interested in starting a cardio routine?
Cardiovascular exercise speeds the metabolism and helps you lose weight, BUT cardio is also good for your body for other reasons.
Cardio workouts help keep your heart healthy, decrease blood pressure, lowers blood sugar, improve mood, and can even keep help to sharpen the mind. If you want to jog or do aerobic workouts, increase the amount of calories you eat.

See Your Doctor about Gaining Weight

Have him or her check for reasons you have trouble gaining or have suddenly lost weight. The most common health-related issues for being too thin have to do with your thyroid or your blood sugar. There could be other causes as well. It may well be that you simply have a fast metabolism, but it is important to be sure.


This hub was inspired by Info Bucket, who asked a great question in a comment on one of my hubs. :)