It is not often you hear women express an interest in gaining weight. But women who are underweight are susceptible to health issues such as anemia, amenorrhea, infertility and a compromised immune system. The Academy of Nutrition and Dietetics states that gaining weight requires the same health principals as losing weight — concentrating on a healthy diet and working out. Women who aim to gain weight should focus mostly on diet and strength training.
If you have a small appetite, try to eat more frequently. Use subtle calorie increases for the food that you do eat. For example, add mixed nuts to your breakfast, use more butter on your toast and include avocado slices in your sandwiches. This increases your fat intake and calories without increasing the volume of the food you consume.
Eat The Right Foods
Do not consume foods that are rife with saturated fat, calories and sugar; doing so will compromise your health. Include more fresh fruits, vegetables and lean meats in every meal. Eat a snack between meals, like whole-wheat pasta with olive oil or a sandwich on whole-wheat bread. It is OK to eat pastries or cookies every once in a while if weight gain is the goal, but only sparingly.
Add More Liquids
Incorporate more calorie-laden, healthy liquids like milk, orange or pomegranate juice into your diet. Avoid sugary drinks like sodas and sweetened teas. You should not drink liquids with meals because it can fill you up and lower your caloric intake, according to Sharecare.com. While this is beneficial for weight loss, it can be detrimental for weight gain. Try adding liquids mid-morning and mid-afternoon to increase the number of calories you take in.
Focus on strength training as part of a workout regimen. Light cardio is OK, but this type of exercise is more oriented toward weight loss. Work all of your major muscle groups at least three times a week. You can accomplish this through a total body circuit training program three times a week or you can work upper body one day and lower body the next, six days per week. Muscle weighs more than fat and strength training promotes the development of lean muscle.