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Weight gain tips for girls

By  ,  Onlymyhealth editorial team
Mar 18, 2017
Quick Bites

  • Charter a plan that you can follow.
  • Eat smaler meals throughout the day.
  • Drink enough water and sleep well.

It is a pain to be going through endless magazines and books trying to lose weight. Stop doing that to yourself and take a look at just the right things.


Weighing scale



Weight gain is perhaps one of those uncommon things that discreetly hide behind one’s mind. If you thought women with size zero were always proud of themselves, it is time you realize you are wrong. Weight gain may sound easy with chocolates, cheese and other fatty food products, but one must realize that these are not healthy sources of weight gain. Here are few weight gain tips for girls:


Charter a weight gain plan

Similar to charting a plan for weight loss, make a plan for weight gain. Not having a weight gain plan paves way to a non-curvy body. Typically, your weight gain plan will include food products that you consume, how much muscle you want to gain, the kind of exercises you will do to achieve the goal, how much time you will allow to gain weight and the kind of weight gain supplements you will use to aid your diet.


Eat frequently

When you are looking forward to gaining weight, you must consume a surplus of calories to fuel the muscles. Consume at least 4-6 smaller meals throughout the day to release nutrients to your muscles. Eat food products that are high in carbohydrates, protein and have moderate amount of fats. Food products that you should consume are brown rice, chicken, pasta, wholegrain, fish, turkey, full cream milk etc. It is eating that is going to trigger weight gain. Include foods that are healthy and have enough carbohydrates and healthy fats to help you in increasing body weight. Rather than restricting yourself to breakfast, lunch and dinner, eat small meals at regular intervals throughout the day to ensure that you don’t feel hungry. Charter a weight gain plan and mention the necessity to eat every 2.5 to 3 hours a day. Consume food like vegetables, fruits, milk, steak and other assorted types of nuts. Eating more, however, does not infer that you should eat whatever you can find within reach. Having healthy snacks in between meals is also a good advice in managing your diet.


Choose your exercises wisely

If you thought exercising is mandatory only for those looking forward to losing weight, you were wrong until you read “an important part of a weight gain program is exercising”, however, you must choose the right exercise. Weight gain exercises are mostly those that involve building of muscle mass. Muscle building exercises are called compound exercises that include dips, squats, push-ups, chin ups, deadlifts, barbell squats etc. These enable the release of muscle building hormones such as IGF-1, testosterone and HGH or Human Growth Hormone.


Choose weight gain supplements wisely

Supplements are supplementary to your diet. Make sure that you choose them wisely. Also remember to not forget that they are a bonus and not the only source of weight gain. Supplements such as whey protein powder and creatine monohydrate are the most widely used weight gain supplements.


Start counting calories

You need to follow a diet chart where at the end of each week, you can check your weight and find out how many pounds you have gained. When you go shopping, choose the food items that are high in calories and low in sugar. Start counting your calories on an everyday basis; this does not mean that you have to change your eating habits. Eat the way you used to and count the number of calories that you have been accumulating throughout the day. This helps one to be as accurate as possible and this is important to manage gain or loss of weight.


Do not stay up late at night

Make sure that you don’t stay up late at night. Sleep for at least 8 hours a day; this is because the muscle building hormones release when you are asleep.


Girls are preoccupied with their weight issues, and the best way to deal with it is to be consistent with exercises and eating proper food.



Image: Getty

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  • vidiya sharma02 Mar 2013

    This is a great article for girls trying to increase their weight.

  • rashmi01 Nov 2012

    i am vegetarian how to gain weight??

  • rashmi01 Nov 2012

    how does it work??

  • alekhya23 Jul 2012

    does mutton contain protiens?

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