HOW TO GAIN WEIGHT IN 2023 FOR SLIM GIRLS ONLY😅

Hey Queens 
Who else have problem gaining weight 😢,  all my life have been the slim smallish girl , trust me I have tried different ways to add weight but it was almost impossible until I came across this article on how to lose weight which am going to share with you all, the purpose of this article isn't to get fat please,  it's how to add weight in the right places, being a young youth lady we all want to look our age not 16 😢 common , but don't get me wrong being slim is beautiful and am not trying to portray any kind of body image as ideal.. so if you slim and happy then this is not for you , skip to the next article,  but if you want to add weight in the right places then let's get into it 

1 :EAT MORE CALORIES THAN YOUR BODY BURNS 

The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs. You can 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. Keep in mind that 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. There are many great tools out there to help you.  

2: EAT A LOT OF PROTEIN 

The single most important nutrient for gaining healthy weight is protein. Muscle is made of protein and without it most of those extra calories may end up as body fat. Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle (12). However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories (13, 14). If you're trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high. High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.  

3: EAT UP PLENTY OF CRABS AND EAT AT LEAST 3 TIMES A DAY 

   Many people try restricting either carbs or 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 a bad idea 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.  

4: LIFT HEAVY WEIGHT AND IMPROVE YOUR STRENGTH 

Lift Heavy Weights and Improve Your Strength To make sure that the excess calories go to your muscles instead of just your fat cells, it’s absolutely crucial to lift weights. Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time. If you’re completely out of shape or new to training, consider hiring a qualified personal trainer to help you get started. You may also want to consult with a doctor if you have skeletal problems or any medical issue. It’s probably best to take it easy on the cardio for now — focus mostly on the weights. Doing some cardio is fine to improve fitness and well-being, but don't do so much that you end up burning all the additional calories you’re eating.  

5: 

GAINING WEIGHT CAN BE DIFFICULT (CONSISTENCY )

Gaining Weight Can Be Difficult, and Consistency Is the Key to Long-Term Success It can be very difficult for some people to gain weight. That's because your body has a certain setpoint of weight where it feels comfortable. Whether you try to go under your setpoint (lose weight) or over it (gain weight), your body resists changes by regulating your hunger levels and metabolic rate. When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism. This is largely mediated by your brain, as well as weight-regulating hormones like leptin. So you should expect a certain level of difficulty. In some cases, you may need to force yourself to eat despite feeling stuffed. At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.  

6:SLEEP ALOT 

this is from my own personal observation, am a very active person and although I eat a lot am involved in a lot of activities and these can be a bit stressful or causes a high rate of metabolism in the body which makes it difficult to add weight,  but I realized during the holidays i had to cut off some unnecessary activities and I had a lot of free time to sleep and I realized I can some good amount of weight 

FOOD TO EAT TO MAKE YOU ADD WEIGHT

1: MILK

Milk has been used as a weight gainer or muscle builder for decades (1). It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals (2). For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting (3, 4). Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4, 5). Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training

.  

2:RICE

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat (6). It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly. When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals. Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats. However, extremely large amounts may not be wise due to their potential arsenicand phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron

3: RED MEAT 

 Red meats are probably one of the best muscle-building foods available. For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue (9). In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world's best muscle-building supplement (10). Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight. In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and performed resistance training six days a week for six weeks. The women gained mass, had an 18% increase in strength and an increase in the important muscle-building hormone IGF-1 (11). Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight. 

6: POTATOES AND STARCHES 

  6. Potatoes and Starches Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories. Try to choose one of these healthy sources of starchy carbs: QuinoaOatsCornBuckwheatPotatoes and sweet potatoesSquashWinter root vegetablesBeans and legumes Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities (12, 13). Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria (14, 15).

7: NUTS AND NUT BUTTERS 

. Nuts and Nut Butters Nuts and nut butters are a perfect choice if you're looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats (8). Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more. However, make sure you pick 100% nut butters with no added sugar or extra oils.

8: PROTEIN SUPPLEMENTS 

  

8. Protein Supplements Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight. Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training (18, 19). Some people think whey protein is unhealthy or unnatural, but this isn't the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk (20, 21, 22). It may be even more important if you're also training since your daily protein requirements increase. Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth (23, 24, 25). You can use it before or after your workout and at any other point during the day. If you'd like to try protein supplements, there's a wide variety available on Amazon  

7: SALMON AND OILY FISH

7. Salmon and Oily Fish Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats. Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known. They offer numerous benefits for your health and fight diseases (16). Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. The same serving packs 34 grams of high-quality protein, helping you build muscle or gain weight