Top 7 Proven Healthy Weight Gain Methods for Females

7 Healthy Weight Gain Methods for Females
7 Healthy Weight Gain Methods for Females

Weight gain for females (biological females) comprises practices not peculiar to biological females alone. Some of these practices only tend to yield more results when practiced by biological females. 

It is important for biological females looking for how to gain weight to do so through the right means. Biological females tend to have higher body weights than males. Some research says that the reason is that the biological female’s body stores up residual energy for carrying a fetus during childbearing.

With the biological female’s body having a higher tendency to accumulate fat, biological females need to follow the right methods when trying to gain weight or trying to gain weight fast.

Here are some weight gain tips for females.

Strength Training

Strength training is one method of gaining fat the healthy way as it builds muscle mass. One common mistake of people trying to gain weight fast is engaging more in cardio exercises than strength training. Cardio exercises tend to burn out calories and work against weight gain.

Strength training ensures muscle mass is built. Muscles are a good way to gain weight fast because they help reduce the amount of fat needed to achieve a weight target. Muscle is denser than fat but fat takes up more volume compared to muscles.

Slim women african american and caucasian ethnicity and muscular man in sportswear doing plank exercise on rubber mat in gym club. The concept of sports and recreation.

Here’s a good example; a woman weighing 76kg with 70% muscle mass will not look as big as a woman weighing 76kg with 40% muscle mass. Fat accounts for the size of certain areas of the body like the butt cheeks, laps, and hips. Muscle mass on the other hand gives firmness to the body.

Strength training ensures that your total body weight is not composed of fats alone as excess fat can be detrimental to health. A blend of muscle and fats ensures that the body stays in shape while taking on those extra pounds.

To adequately incorporate strength training into your weight gain program you need to ensure that at least 70% of your workout routine is strength training. Some examples of strength training include:

  • Push-ups
  • Lunges
  • Sit-ups
  • Weight lifting
  • Bench press
  • Planks

Here is a tool to help you estimate how many calories you burn during your strength training. This will help you keep track of the calorie requirement needed for you to gain weight successfully.

Achieving Adequate Caloric Intake

Calories and weight gain are two sides of the same coin. Higher calorie intake from meals naturally translates to an increase in body weight. The body makes use of calories gotten from meals to work, and excess calories unused after work are stored. These stored calories are what makeup body weight.

The body can store as many calories as possible but as expected it comes with so many health challenges. 

So, how many excess calories is ideal for a healthy weight gain? 

Research has proven that an average of 500 excess calories is ideal for a normal weight gain process while 700 is for a fast weight process. 

It is advisable to gain weight slowly so the transition to your new weight regime can be controlled and managed properly. Eating between 300 to 500 excess calories per day results in less than 0.3kg increase in weight per week while consuming between 500 to 700 excess calories yields approximately 0.45kg increase in body weight per week.

On average, an adult biological female requires about 2000 calories to run during daily activities. For extremely active people it can be more and for sedentary people, it can be less. A few healthy snacks over the 2000 cal meal requirement will set the tone for a healthy weight gain process.

The first step to achieving the adequate calorie requirement for a healthy weight gain is to divide daily meals into 5 or 6 meals. Three main meals are served heavily which can be breakfast, lunch, and dinner while the other three (3) meals come in the form of snacks. Healthy snacks can come in the form of fruits, nuts, and vegetables.

A typical daily meal schedule:

1 plate Rice – 277 calSpaghetti Pasta – 197 calFried potatoes – 365 calPretzel – 389 cal
Chicken breast – 344 calBeef steak – 407 calFruit salad – 125 calAlmonds – 546 cal
¼ Cabbage – 56 calCashew – 155 cal

This is a typical meal plan for a slow weight gain program for adult biological females. You can check out a variety of foods and drinks and their calorie content here

If you are looking for how to grow fat as a female or how to increase body weight fast, adequate caloric intake is an easy pathway to achieving that. With its ease comes the tendency of abuse which can be detrimental to health and well-being. Calorie intake should not be abused.

Boosting Protein Intake

meat, fish, eggs, milk and some grains in a wooden table.

Protein plays a crucial role in bodybuilding as well as weight building. It helps repair worn-out tissues and enhances muscle growth. So a good protein diet combined with strength training will ensure that the body has sufficient stimulants to encourage muscle growth. 

Muscles give the body firmness while gaining weight which is what everyone wants. It is also a good thing that proteins sometimes come with high-carb nourishment which means they also aid the weight gain process. Skinny females can build muscles through boosting protein intake while meeting their daily calorie requirements to gain weight fast.

It is also important to note that protein takes a longer time to be broken down or digested by the body. This is why proteins are said to be filling. For this reason, protein should not make up the greater percentage of your diet as they reduce appetite and prevent enough food consumption.

Good sources of protein for weight gain include beef, turkey, chicken, eggs, pork, duck fish, and a large variety of seafood. Protein’s ability to induce weight gain is the reason for numerous protein supplements for weight gain products in the market today.

We will talk about supplements for weight gain later in this read.

The Role of Sleep and Stress Management

Sleep is essential for good health and sleep is also a catalyst for healthy weight gain. Research has it that people who have up to 7 hours of sleep have controlled weight. 

Females who have sufficient sleep while trying to lose weight experience a steady and controlled process same as those trying to gain weight.

Lack of sleep and uncontrolled stress often leads to a spike in weight due to an increase in stress hormones; cortisol. Cortisol induces cravings for sugar, salty and fatty foods which can cause people to fall out of the weight gain plan and calorie target.

Sleep reduces stress but proper planning can also go a long way toward reducing stress levels. A tip for reducing stress is always to plan your days ahead, worry less about situations you cannot control, and tackle situations that you can control one step at a time.

Incorporating Healthy Fats

Two hands. One has a pile of pizza, french fries, burgers, sausages and chicken. The other hand has cabbages, brocoli, spinach and other greens.

Fats are a good pathway to gaining weight but more important is choosing fats to gain weight and stay healthy. Fats are a source of calories but they are not used immediately for work in the presence of glucose. For this reason, they are stored and contribute directly to weight gain.

Saturated fats are bad for health because they put the body at risk of heart disease and stroke. They do this by raising the level of bad cholesterol (LDL) in the body although they also help to gain weight fast.

These saturated fats can be gotten from foods like cheese, sausages, bacon, junk foods, etc. reports from the American Heart Association show that saturated fats should be consumed no more than 120 cal a day.

Unsaturated fats on the hand are healthy fats that should be incorporated into a healthy weight gain program. These kinds of fats help improve heart health, brain functionality, and immune systems. 

How do I differentiate between saturated and unsaturated fats?

The clear distinction between saturated fats and unsaturated fats is that saturated fats tend to be solid at room temperature and liquid when heated. In contrast, unsaturated fats are liquid at room temperature.

In practice, there is little chance of completely eliminating saturated fats in fatty foods being consumed during weight gain. A conscious effort to avoid overconsumption will reduce the risk of endangering the health and efficiency of a well-planned weight gain program. 

Healthy fats or unsaturated fats can be found in nuts and seeds like almonds, cashew, and peanuts. Olive oil and coconut oil also contain unsaturated fats. Avocados and avocado oil are other sources of unsaturated fats.

For skinny females looking for how to grow fat, fats are an option but particularly unsaturated fats. These fats have affinity to accumulate around the hips, breasts and thighs.

Supplementation for Weight Gain

Weight gain for females can be just as difficult as losing it, especially for those with a fast metabolism or naturally skinny females. While diet and exercise are the best ways to put on weight, supplements can be useful tools to aid in the process.

Weight gain supplements are products that help people gain weight. They mainly contain a mix of protein, fats, and carbohydrates which are the major food classes for weight gain. This is due to their high-calorie content. Supplements for weight gain also contain some vitamins and minerals.

How does weight gain supplements work?

Weight gain supplements provide the body with the relevant requirements for gaining weight. Proteins are a main component of weight gain supplements and this is due to their bodybuilding ability and muscle repair. This is very relevant for proper weight gain.

They also contain carbohydrates and fats for energy and calories needed to achieve a given weight goal. Some supplements also act as appetizer stimulants. They enable you to have the right appetite to meet your calorie requirement through feeding. 

Apetamin is one of those supplements, you can read more here. If you are looking for how to gain weight but you struggle with appetite, Apetamine might just be the weight gain supplement for you.

While supplements can be a valuable tool for weight gain, it is important to choose the right supplement and use it correctly. It is recommended to consult with a healthcare professional or registered dietitian before beginning any supplement regimen.

When choosing a supplement, look for products with high-quality ingredients and minimal additives. Avoid supplements with added sugars or artificial sweeteners, as these can contribute to unwanted weight gain and other health issues.

Pros of using supplements for weight gain

  • Supplements for weight gain are the way to gain weight fast.
  • They sometimes help avoid the inconvenience of having to eat large amounts of food sometimes without appetite.
  • Supplements most times contain a lot of nutrients which if to be gotten from food would require eating across a wide range.

Cons of using supplements for weight gain

  • Some supplements, just like drugs, come with side effects.
  • They sometimes lead to over-dependence on them hence rendering weight gain efforts without supplements futile.
  • Some supplements can be expensive compared to equivalent meal requirements.

It is important to follow the recommended dosage and use supplements as a supplement to a balanced diet and exercise routine, rather than a replacement. In addition, it is important to stay hydrated and maintain a healthy lifestyle to support weight gain efforts.

In conclusion, supplements can be a helpful tool for weight gain, but it is important to choose the right supplement and use it in conjunction with a healthy diet and exercise routine. 

Consult with a healthcare professional before beginning any supplement regimen and follow recommended dosages and usage instructions. With the right approach, healthy weight gain is achievable.

Setting Realistic Goals and Tracking Progress

Three photos of the same woman, one showing the start weight, another showing the current weight and the last showing the goal weight.

Setting realistic goals is a good way to achieve anything worthwhile and weight gain is not an exception. Weight gain for females can be tasking, however, setting realistic goals can make the process much more manageable and achievable.

Importance of Goal Setting for Weight Gain

Goal setting is a crucial component of achieving any desired outcome. When it comes to weight gain, setting clear and realistic goals can provide a sense of direction, motivation, and accountability. 

It allows individuals to break down the larger goal of weight gain into smaller, more achievable steps. Furthermore, setting a goal provides a benchmark for progress and a way to measure success.

Tips for Setting Achievable Goals

When setting goals for weight gain, it is essential to be realistic and specific. Rather than saying, “I want to gain weight,” set a specific target, such as “I want to gain 5 pounds in the next month.” It is also important to consider factors that may impact weight gains, such as exercise routine, diet, and metabolism.

Additionally, breaking the larger goal into smaller steps can make it more manageable and less overwhelming. 

For example, setting a goal to consume an additional 500 calories per day, or adding an extra strength training session to the week can be more achievable than a larger, more general goal.

Strategies for Tracking and Monitoring Progress

Tracking progress is crucial in achieving weight gain goals. It allows individuals to see what is working and what needs to be adjusted. There are many ways to track progress, such as taking weekly measurements or progress photos, keeping a food diary, or using a fitness tracker. Additionally, it can be helpful to seek support from a nutritionist, personal trainer, or accountability partner to help stay on track and make adjustments when needed.

Setting realistic goals is a critical component of achieving weight gain. It provides direction, motivation, and a benchmark for progress. By being specific, considering individual factors, and breaking down the larger goal into smaller steps, individuals can set achievable goals. 

Tracking progress through various methods and seeking support can also aid in achieving weight gain goals. 


In conclusion, strength training helps add extra and very relevant muscles to give your body a shape and frame for your new weight regime. 

Calories are the stepping stones to weight gain and biological females generally require an average of 2500 cal to stimulate a normal-paced weight gain process. An average of 2700 cal is required for a fast weight gain process.

Proteins are essential in bodybuilding and repairing muscle tissues so more protein intake helps successful weight gain for females. Sleep and stress management ensures your weight gain program isn’t altered by cortisol, the stress hormone. 

Healthy fats help in fat storage and these healthy fats are unsaturated fats. Saturated fats promote heart disease and stroke. Supplements for weight gain are good to take but under prescription and they should not replace a balanced diet. 

With patience, dedication, and realistic goal setting, weight gain is achievable for anyone. There are no shortcuts or miracle pills to help gain weight in a week but consistency and dedication achieve the results.

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