How to Gain Weight With a Fast Metabolism.
Women who are skinny or have a body mass index (BMI) that is below 18.5 may want to consider gaining weight to maintain a healthy lifestyle. Underweight can cause to many health issues for women such as decreased muscle mass, unhealthy hair, weakened immune systems, skin, and nails, weakened bones, and the inability to menstruate. Gaining weight and maintaining a healthy lifestyle can decrease the probability of these health issues. Women should find healthy ways to gain weight, rather than gaining weight through increasing fat on their body.
Here are some helpful information on how to gain weight for women.
Thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
Determine your calorie needs using this calorie calculator.
If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.
If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
Calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating.
Fill up on Plenty of Carbs and Fat and Eat at Least 3 Times per Day
Many people try restricting either fat when trying to lose weight.
This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories.
Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.
It is also not good to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.
Make sure to eat at least three meals per day and try to add in energy-dense snacks whenever possible.
Focus on quality, not quantity.
Even when you’re trying to gain weight, burgers, chips, and milkshakes all day (’err day) isn’t great for a body. Instead, choose nutrient-dense foods from all food groups. Good options include whole grains like whole-wheat pasta, fruits and vegetables, nuts, and lean protein.
Whatever the reason for thinness, people sometimes invalidate the health concerns of those who need to gain weight. There’s a stereotype that nobody can be naturally underweight. So naturally thin people often face some kind of discrimination. Yet skinny women are just as much at risk for health concerns as overweight and obese people. Being significantly underweight is associated with negative health effects that include lack of energy, nutritional deficiencies, a weakened immune system, osteoporosis, and, in women, loss of menstrual function and complications with pregnancy.