Tips for skinny girls
Tips to help you gain weight
DO
- I gain weight gradually by adding healthy calories - adults could try adding around 300 to 500 extra calories a day.
- eat smaller meals more often, adding healthy snacks between meals.
- add extra calories to your meals with
cheese, nuts, and seeds have high-calorie drinks in between meals, such as milkshakes.
- have a balanced diet - choose from a variety of food groups, such as fruit and vegetables, starchy carbohydrates and dairy and alternatives.
-add protein to your meals with beans, pulses, fish, eggs and lean meat.
-have snacks that are easy to prepare, such as yogurt or rice pudding.
-build muscle with strength training or yoga - exercise can also improve your appetite.
DON’T
- do not rely on chocolate, cakes and sugary drinks to gain weight
- do not fill up on drinks before eating meals
Hey girls! So many of us struggle to gain weight healthily, and believe me, I've been there. It's not just about eating more; it's about eating smart and being consistent. You've got the basic tips, but sometimes, what we really need is a more structured approach – a real 'diet plan' to follow. Let me share how I put those tips into action every day to finally see results. First off, let's talk about building a solid daily meal plan. Instead of just thinking 'eat more,' try to visualize your day with calorie-dense, nutritious meals and snacks. My Sample Healthy Weight Gain Day: Breakfast (7:00 AM): Start strong! I love a big bowl of oatmeal made with whole milk, topped with a scoop of protein powder, a handful of nuts (like almonds or walnuts), seeds (chia or flax), and some sliced banana or berries. Sometimes I'll swap this for scrambled eggs with cheese and avocado on whole-wheat toast. This combo of protein, healthy fats, and complex carbs sets a great foundation. Mid-Morning Snack (10:00 AM): Don't wait until lunch! A Greek yogurt with granola and honey, or a handful of trail mix (nuts, dried fruit, seeds) is perfect. Or even a homemade milkshake with milk, a banana, peanut butter, and protein powder – super easy and packed with calories! Lunch (1:00 PM): This is where meal prep containers come in handy! I often prepare a larger portion of something like grilled chicken, vegetables, and rice. Think brown rice, a generous serving of lean protein, and plenty of colorful veggies sautéed in olive oil. Adding some avocado or a creamy dressing boosts the calories. Afternoon Snack (4:00 PM): Keep that metabolism going! A couple of rice cakes with nut butter and a drizzle of honey, or a hard-boiled egg with a piece of fruit. This prevents you from being ravenous at dinner and helps spread out calorie intake. Dinner (7:00 PM): Another hearty, balanced meal. Think salmon with quinoa and roasted sweet potatoes, or a lean beef stir-fry with extra cashews. Don't forget pulses like lentils or beans, which are great for protein and fiber. Evening Snack (9:00 PM): Before bed, a small, nutrient-dense snack can be beneficial. Cottage cheese with fruit, or a small bowl of rice pudding, fits the bill perfectly for adding those extra calories without feeling too heavy. Beyond the meals, consistent effort in the gym is a game-changer. Remember those black hexagonal dumbbells? Hitting the gym 3-4 days a week for muscle building workouts is crucial. Focus on compound movements like squats, deadlifts, and presses. This not only helps you gain healthy muscle mass but also often stimulates your appetite, making it easier to eat more. Finally, the biggest secret? Discipline and consistency. It's not a sprint; it's a marathon. Some days will be harder than others, but sticking to your plan, even when you don't feel like it, is what will get you to your goals. I used to look at myself in the mirror, wearing my gym attire, and remind myself of my goals. Small, consistent steps lead to big changes. And remember, stay hydrated, but try not to fill up on drinks right before your meals – save those high-calorie milkshakes for between meals!