Download Article
Download Article
For some women, gaining weight can be just as difficult as losing weight might be for others. There are many ways, however, to safely and effectively gain 1–2 pounds (0.45–0.91 kg) a week. Larger portion sizes and more frequent meals are a quick way to add extra calories into your day. Aim for nutrient-dense, high-calorie foods to fill out your meals. Don’t forget to incorporate healthy exercise and other lifestyle changes into your routine to maintain the weight over time.
Steps
-
Consume an additional 500 calories per day. It is generally safe to gain 1–2 pounds (0.45–0.91 kg) per week. To reach this goal, add an extra 500 calories to your diet every day. The healthiest way to do this is to eat more nutrient-dense foods. [1] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- To keep track of what you’re eating, use a health app, such as MyFitnessPal . Write down everything you eat and how much exercise you do. Once a week, record your weight.
- Talk with your doctor or a registered dietitian to determine your ideal weight. You can also calculate your healthy weight with a Body Mass Index (BMI) calculator. For most people, a healthy BMI falls between 18.5-24.9. [2] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
-
Increase your portion size. Eat a second helping of food or add more food to your plate when you begin. If you’re finding it hard to eat a larger meal , avoid drinking too many fluids beforehand so that you have more of an appetite at mealtime. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceAdvertisement
-
Eat several small meals if you don’t like larger meals. For some people, eating larger portion sizes may not be an appealing option. Instead of increasing portion sizes, try to eat 6 smaller meals throughout the day. These meals can include breakfast , lunch, dinner, and 3 snacks. [5] X Research source
- As a general rule, eat once every 3-4 hours pass while awake.
-
Avoid drinking 30 minutes before a meal. Liquids can fill you up, making it harder for you to finish a full meal. Wait until after you have finished eating to get a drink. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
-
Indulge in a snack before bed. If you eat a snack or small meal before bed, your body won't have a chance to burn it off before you sleep. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Stick with nutritious snacks, like a banana with almond butter, oatmeal, a piece of fruit, or some yogurt. [8] X Research source
-
Stimulate your appetite before eating meals. There are many things you can do to feel hungrier before eating. These tricks can help you eat more at a meal. Some easy ways to increase your appetite include: [9] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U.S. focused on clinical care and research Go to source
- Take a short walk before meals. Exercise can help you feel hungrier.
- Prepare foods that you enjoy. Make your favorite comfort food to encourage yourself to eat it all.
- Try new recipes. This can help you feel more excited about trying your meal.
- Eat in a calm, comfortable atmosphere. If you’re tense or distracted, you may not want to eat as much.
-Step-1-Version-4.jpg)
-Step-2-Version-2.jpg)
-Step-3-Version-3.jpg)
-Step-4-Version-3.jpg)
-Step-5-Version-3.jpg)
-Step-6-Version-3.jpg)
Advertisement
-
Consume high-calorie and nutrient-dense foods. Fast food and processed meals may be high in calories, but they provide empty calories that don’t contain many nutrients. Nutrient-dense foods pack in more calories and more good fats, protein, vitamins, and minerals. [10] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- For grains, eat heavy breads like whole wheat and pumpernickel. Bran muffins, whole wheat bread, and wheat germ are also good choices.
- When it comes to fruit, choose bananas, pineapples, raisins, dried fruit, and avocados . In general, starchy fruits are preferable to water-rich fruits, like watermelon or oranges, as they contain more calories and nutrients.
- For vegetables, try peas , corn, potatoes, and winter squash. As with fruit, starchy vegetables are better than water-rich vegetables.
- Within the dairy group, consider cheese , ice cream, frozen yogurt, and whole milk.
-
Aim for 3 food groups in a meal. When eating a snack or meal, don’t just eat 1 type of food. Incorporate a few different food groups into what you eat throughout the day. [11] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source This will increase the calorie count while making it easier for you to eat more.
- For example, don’t just eat toast. Try to top the toast with peanut butter and adding sliced bananas on top. Or place sliced avocado on top with a glass of kefir on the side.
- If you enjoy eggs in the morning, try scrambling them with peppers and sausage.
- Instead of just eating a cup of yogurt, sprinkle granola and berries on top.
-
Drink more of your food if you struggle with solid meals. Sometimes, it can be hard to motivate yourself to eat extra snacks (like fruits and vegetables). Try drinking high-calorie drinks in between meals if you can't stomach a snack (and want to enjoy some fruits and veggies in the process). [12] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Smoothies are great, especially those made with whole fruits and vegetables and yogurt.
- Juice made from real fruit adds extra vitamins and fiber to your meal.
- Milk, milkshakes , protein shakes are also good options.
-
Add extra ingredients to meals. You can stir high-calorie, nutritious foods or powders into your favorite meals to add extra calories without making you feel much fuller. Some great ways to do this include: [13] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Stir powdered milk into beverages, soups, stews, and sauces.
- Sprinkle nuts over your salad or cereal.
- Stir ground flaxseed into salads, cereals, and smoothies.
- Sprinkle cheese over your casseroles, soups, scrambled eggs, salads, and sandwiches.
- Spread butter, nut butter, or cream cheese over toast, crackers, or rolls.
-
Cook with oil and butter. Cooking foods in oil and butter will increase a dish's total number of calories without adding more food to your plate. [14] X Research source Good fats to cook with include: [15] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- Olive oil , which contains 119 calories per 1 Tbsp (15 ml).
- Canola oil, which contains 120 calories per 1 Tbsp (15 ml).
- Coconut oil, which contains 117 calories per 1 Tbsp (15 ml).
- Butter, which contains 102 calories per 1 Tbsp (15 ml).
-
Consume more protein if you want to build muscle. Muscle weighs more than body fat, which means that building muscle is a great way to gain weight without gaining fat. Protein is essential to helping your body build muscle mass. [16] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- Lean meats and eggs are great sources of protein. Some good vegetarian options include peas, nuts, hummus, and beans.
- Protein bars and shakes make for great snacks. They pack in extra protein and other nutrients.
Find healthy ways to reach weight goals.
"As someone recovering from an eating disorder, it's been hard for me to healthily regain the weight I lost. This article was super helpful for giving me tips on adding extra nutrients through bigger portions, nutrient-rich foods, strength training, and treating any medical issues. I especially liked the advice on building muscle mass to keep the weight on long-term."
- Shantra S.
Strategize for gradual weight gain.
"I'm naturally really petite and have always had trouble putting on pounds. The detailed advice here, from drinking my calories to picking starchy fruits and veggies, provided easy strategies to slowly raise my calorie intake. Now, I've got lots of little tweaks to gradually help me healthily reach my goal weight."
- Madina P.
Understand the importance of pace and appetite.
"I've always eaten fast and never realized how inhaling my meals could prevent weight gain. This article explained how going slower and making myself hungrier before eating can help me comfortably eat bigger portions. I'm going to try the tip about timing snacks to take advantage of late-night cravings, too."
- Sheikha M.
Build muscle mass for lasting results.
"As a recent college athlete, I've struggled with unwanted weight loss since I graduated. The tips here on strength training to build muscle were super helpful. I'm excited to start the recommended lifting routine and high-protein diet to healthily achieve a toned, muscular physique."
- Roman H.
Have a story our readers should hear? Share it with 1 billion+ annual wikiHow users. Tell us your story here
.
-Step-7-Version-3.jpg)
-Step-8-Version-2.jpg)
-Step-9-Version-3.jpg)
-Step-10-Version-2.jpg)
-Step-11-Version-3.jpg)
-Step-12-Version-2.jpg)
Advertisement
-
Treat any underlying medical conditions. Certain medications and conditions can make it hard to gain weight. If this is the case, make sure you’re treating your medical condition. Talk to your doctor to find the right options for you. [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- If you have lost a significant amount of weight without explanation, see your doctor to make sure that you do not have an underlying condition, such as a thyroid or digestive disorder.
-
Talk to a registered dietitian. A registered dietitian can help you design meal plans to help you reach your weight goals in a healthy manner. They can also provide advice about exercising or stimulating your appetite. [18] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Ask your doctor to refer you to a registered dietitian.
-
Quit smoking. The nicotine in a smoked cigarette suppresses your appetite. [19] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Smoking can also affect your sense of taste and smell. [20] X Research source Talk to your doctor to discuss strategies for quitting smoking. Your doctor may be able to prescribe a path or pill to help you quit. [21] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- If you cannot quit smoking , try to avoid smoking for an hour or 2 before you eat a meal.
-
Start strength training to build muscle. While not the fastest option, strength training is a good idea if you want to stay in control of your weight. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Strength training, in particular, is especially good because it allows you to gain weight by building your muscles. [23] X Research source
- Weight training is a great place to start. You can also do body weight exercises like yoga or Pilates . Avoid too much cardio or aerobic exercise, as they may prevent you from gaining weight.
- Eating extra protein is especially important if you plan to build muscle mass through exercise.
- Good strength training exercises include squats, deadlifts, overhead presses, bench presses, barbell rows, dips, chin-ups, crunches, bicep curls, leg presses, and leg curls.
Jillian Michaels, Fitness Trainer & Television PersonalityExercise your body in different ways. "I like to work out the body from as many different angles as possible. I want to use every modality available to train it."
-Step-13-Version-2.jpg)
-Step-14-Version-2.jpg)
-Step-15-Version-2.jpg)
-Step-16-Version-2.jpg)
Advertisement
Sample Foods and Meals to Gain Weight
Expert Q&A
Search
-
QuestionIs it possible to gain weight within a week even though I smoke a lot?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.It is possible to gain 1-2 pounds in a week by adding an extra 500-1,000 calories per day using the strategies in this article. That said, it would be better for your health to quit smoking.
-
QuestionI have been eating a lot for the past 3 months, and I've still seen no difference in my weight. This is very discouraging for me. How long does it take to gain weight?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.If you are maintaining your weight, that means that you are burning as many calories as you are eating. Try adding some extra snacks or liquid calories, such as smoothies or protein shakes, to tilt your intake towards weight gain.
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement
Video
Tips
Submit a Tip
All tip submissions are carefully reviewed before being published
Name
Please provide your name and last initial
Thanks for submitting a tip for review!
References
- ↑ https://health.clevelandclinic.org/how-to-gain-weight
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
- ↑ https://health.clevelandclinic.org/how-to-gain-weight
- ↑ https://youngwomenshealth.org/parents/promoting-healthy-weight-gain-parent/
- ↑ https://youngwomenshealth.org/parents/promoting-healthy-weight-gain-parent/
- ↑ https://health.clevelandclinic.org/how-to-gain-weight
- ↑ https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you
- ↑ https://www.sleepfoundation.org/nutrition/healthy-bedtime-snacks
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=34&contentid=18346-1
- ↑ https://medlineplus.gov/ency/patientinstructions/000617.htm
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
- ↑ https://www.health.harvard.edu/diet-and-weight-loss/drink-your-fruits-and-vegetables
- ↑ https://medlineplus.gov/ency/patientinstructions/000617.htm
- ↑ https://youngwomenshealth.org/parents/promoting-healthy-weight-gain-parent/
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
- ↑ https://my.clevelandclinic.org/health/diseases/17770-unexplained-weight-loss
- ↑ https://health.clevelandclinic.org/dietitians-best-advice-child-underweight
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6368221/
- ↑ https://www.pennmedicine.org/news/news-blog/2017/april/effects-of-smoking-and-alcohol-on-smell-and-taste
- ↑ https://www.helpguide.org/articles/addictions/how-to-quit-smoking.htm
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
- ↑ https://kidshealth.org/en/teens/strength-training.html
About This Article
Article Summary
X
If you’re a woman and you want to gain weight fast, try adding an extra 500 calories to your diet every day. If you want to do this in a healthy way, obtain these calories from nutrient-dense foods like whole grain bread and pasta, avocados, and hummus. Cook with oil and butter whenever you can, and try adding in high-calorie toppings like cheese, nuts, cream cheese, or butter on top of dishes you already enjoy. Keep reading for tips from our dietary reviewer on how to build muscle while you’re adding weight!
Did this summary help you?
Thanks to all authors for creating a page that has been read 3,246,826 times.
Reader Success Stories
- "As someone recovering from an eating disorder, it's been hard for me to healthily regain the weight I lost. This article was super helpful for giving me tips on adding extra nutrients through bigger portions, nutrient-rich foods, strength training, and treating any medical issues. I especially liked the advice on building muscle mass to keep the weight on long-term." ..." more
Advertisement
100%
of readers found this article helpful
.
Click a star to add your vote
% of people told us that this article helped them.
"As someone recovering from an eating disorder, it's been hard for me to healthily regain the weight I lost. This article was super helpful for giving me tips on adding extra nutrients through bigger portions, nutrient-rich foods, strength training, and treating any medical issues. I especially liked the advice on building muscle mass to keep the weight on long-term."
..."
more
"I'm naturally really petite and have always had trouble putting on pounds. The detailed advice here, from drinking my calories to picking starchy fruits and veggies, provided easy strategies to slowly raise my calorie intake. Now, I've got lots of little tweaks to gradually help me healthily reach my goal weight."
..."
more
"I've always eaten fast and never realized how inhaling my meals could prevent weight gain. This article explained how going slower and making myself hungrier before eating can help me comfortably eat bigger portions. I'm going to try the tip about timing snacks to take advantage of late-night cravings, too."
..."
more
"As a recent college athlete, I've struggled with unwanted weight loss since I graduated. The tips here on strength training to build muscle were super helpful. I'm excited to start the recommended lifting routine and high-protein diet to healthily achieve a toned, muscular physique."
..."
more
"I had lost a lot of weight the past month, but after reading the passage and following some of the steps, I have totally gained weight and yet still remained in shape. Dark chocolate and frozen yogurt did a great job. Thanks."
..."
more
