How to Gain Weight (For women) Part 3

Part 3

Making Lifestyle Changes

1. 
   
   
   Gain muscle mass. It's a good idea to continue to exercise while you attempt to gain weight the healthy way. However, it's probably best to lay off the cardio (which burns those hard-earned calories) and focus on strength training instead (which builds muscle mass and helps you to gain weight).

   • Strength training includes working with weights and performing exercises such as squats, deadlifts, bench presses, bicep curls, crunches, chin-ups and leg curls.
   • If you've never done strength training before, it's a good idea to enlist the help of a personal trainer who can show you how to perform the exercises safely and correctly.
   • Just keep in mind that the more you exercise, the more calories you will need to consume to replace those you lost while working out. This is where protein shakes and bars really come in handy. Luckily, exercising should also increase your appetite.
2. 
   
   
   Quit smoking. Smoking is a bad idea for those who are trying to gain weight as it suppresses the appetite.

   • Although it won't be easy, quitting is the healthiest option - not only will it increase your appetite but it will improve your overall appearance, not to mention the health of your lungs.
   • If quitting seems too extreme, at least avoid smoking for an hour or two before meals.
3. 
   
   
   Keep a food journal. Keeping a food journal will allow you to keep track of your weight gain and enable you to see which methods are working and which or not.

   • Make a note of every calorie you consumed that day and every calorie you burned (to the best of your knowledge). Also write down your weight after each weekly weigh in.
   • See the numbers written down in black and white will help you to figure out what your you're doing wrong or what you could improve on.
   • It will also help to keep you motivated once you begin to see progress.
4. 
   
   
   Stay committed. Gaining weight is not an easy process - in fact, gaining weight can be much harder than losing it. However, it is important that you stay committed and keep your eyes on the prize.

   • Set small, manageable goals for yourself - like aiming to gain 4 pounds in a month. This will give you something more tangible to work towards.
   • If you set your goals too high, it's easy to become overwhelmed and feel like giving up.
5. 
   
   
   Stay healthy. The most important thing through the entire weight gain process is to stay healthy - eating a balanced diet and continuing to exercise throughout.

   • Bingeing on junk food many seem like the easier option, but your overall health will suffer and you will not be able to maintain the weight in the long run.
   • Remember than you're not just trying to gain weight - you're trying to overhaul your entire attitude towards food.

Warnings

• Consult your physician before you begin any new diet or exercise regime.