How to Gain Healthy Weight
I have been skinny all of my life. It's something that I view as both a blessing and a curse. On onehand I love it, because it allowed me to be lazy most of my life and still be thin. But I also hated it because by typical "beauty standards" I am not a real woman unless I have curves.
I'd being lying if I said my weight didn't cause me to have many insecurities growing up. I've had men turn me down (which who wanted them anyway if they only cared about my size). I can never go to a hair or nail salon without someone commenting on my weight in a negative manner, and I've had so many family members tried to force feed me because they thought I'd never find a husband otherwise. (SURPRISE! I did.)
But that's not with this post is about. This post is about how you can gain weight healthfully so that you can feel better about your physical appearance and like who and what you see in the mirror.
5 Tips for Healthy Weight Gain.
1. Eat more calories
You need to be eating 500 to 1000 additional calories per day, and I'm not talking about in empty calories from Cheeto's and Oreo cookies. I'm talking about real calories that come from nutrient dense foods. Depending on your current weight and your goal weight, you want to calculate how many calories you need per day to reach your goal. This is easily done online or using myfitnesspal app on your smart phone. For me, I need to eat at least an additional 700 to 1000 calories. I do this using vegan weight gain smoothies, eating avocados, snacking on nut butters, and treating myself with date fruit.
2. Eat healthy fats & protein
You want to eat a diet rich in healthy fats and proteins. Even if your vegetarian or vegan, this doesn't exclude you. You can still get healthy fats from foods like avocado, coconut oil, nut butters, coconut butter, and protein from things such as lentils, legumes, nuts, seeds, and plant-based proteins powders.
3. Stay away from processed foods
I can't Stress this enough!!
Stay away from processed foods, especially if you don't want to gain weight in your gut! The first time I gained weight I went from 110lbs to 144lbs, and I did it in a completely unhealthy manner. Of course I gained all the weight in my stomach, and I looked five months pregnant. This time around I've already gained 7 pounds and I look so much different. My waist has actually gotten smaller by an inch and a half, as I've gained weight because I'm eating the right things.
4. Weight Train
Hearing this may freak you out, you may be thinking "I don't want to get big and bulky" but let me promise you, that's a myth for women. If having a more hourglass figure is your goal, weight training will help you build your legs, thighs, and glutes as well as to help shape your arms and waist. If you want to gain weight, weight training can definitely help you reach your goal a lot faster, and it will help you burn extra fat, instead of it sticking to your gut.
5. Eat frequently
This should go without saying. You've got to eat!
This is the part that I struggle with myself because it can be hard to eat that many times to get to 3000 calories. You can't skip any meals and you need to have at least two to three healthy snacks a day. The best way to do this is to prepare your meals and snacks ahead of time. I work from home, so I will prep my food and snacks on Sunday and Wednesdays. When it's time for lunch I turn on my oven, heat up my food, and then I'm good to go! If I didn't meal prep, I would probably wait until I'm absolutely starving, grab something that wasn't the healthiest for me, and the stuff my face only to be hungry again soon after.
*Tips for keeping your waist small*
Cut out sugar!!!
When I cut out sugar my waist continued to shrink despite gaining weight on the scale. I also use a SweetSweat band which I believe helps trim my waist. I only use it during exercise and never longer than an hour.