The Best Weight Gain Tips for Skinny Girls

January 21, 2019

This is near and dear to my heart because I know what it’s like to want to gain weight and feel like you just can’t. No matter how much you eat or what you try that number on the scale either never changes or shockingly goes down. Like how could it be going down?! Well after 2 years of me not only putting on weight but figuring out how to keep it on, what better way for me to share the love than to give my best weight gain tips for all my skinny minis out there.

Just so you know I’m not just pulling this stuff out of my butt, I’ve been skinny all of my life. Kids used to pick on me and call me toothpick, pencil, stick. Any skinny long object really. I also got a lot of compliments too from people saying I should be a model because of my figure. So being skinned wasn’t all bad. I’m too short to be a model though. I’m just a naturally skinny girl with a fast metabolism. You can’t help your genetics but that doesn’t mean you can’t counteract them either. My weight stayed between 105 – 110lbs the majority of my life all the way up until I was 23 years old, which was the year I decided to get serious about my weight gain journey.

This picture here. . . This was me January 2017. Exactly 2 years ago.

This was me a year later, after gaining 30 pounds.

Weight gain tips for skinny girls

And this next picture is me now.

Weight gain tips

*I will say that I did end up losing 10 pounds between the 2nd and 3rd pictures due to life changes but I ended up liking it better than the weight I was at before so it’s all good. I’ll get into that later*

So how exactly did I do it? If you want step by step instructions I got you! I’ve already written them down for you.

Related posts on gaining weight:

How to Gain Weight Naturally (A Step-by-Step Guide)

5 Things No One Tells You About Gaining Weight

3 Secrets to Gain Healthy Weight Without the Gym


But if you want weight gain tips that I didn’t mention there then you should stick around. You can check out that post once you’re done with this one.

Tip #1: Stick to a routine.

I’m talking about your eating schedule and your workout schedule.

Have staple foods in your diet.

I know not everyone is okay with eating more or less the same things everyday but if you want to make things easier for you I recommend trying it. Maybe not have everything be the same but having some staple meals and snacks will help you a lot!

In order to gain weight you have to eat a certain amount of calories a day. As for the amount of calories, the number varies from person to person. But once you figure out how many calories you should be eating a day, then you have to figure what foods and how much of those foods will help you reach that goal everyday. It’s a lot easier to calculate the calories of a small group of foods that you’d eat almost every day than a variety of foods.

If you eat too much of a variety of foods then you constantly have to calculate the calories to make sure you’re getting enough everyday. If that doesn’t make sense then hopefully this will.

When I was focused on gaining weight 9 times out of 10 I would stick to eating 3 different types of breakfast foods, 4 types of snacks, and 6 different types of lunch/dinner. That way I can rotate them and create different combinations out of those meals and snacks that would equal my goal calorie intake every day. That would’ve been a lot harder to do if I were always eating something different.

Have a proper workout schedule.

No matter what type of workouts you do, stick to a routine. If you do body building, create a workout split that you can follow every week. You don’t have to do the same exercises every time but at least know how many days you’re going to work out each week and what body part you’re going to work on that day. If you prefer to do full body workouts then decide how many days you’re going to train that week. If you like powerlifting or CrossFit, figure out what your schedule is going to be like each week. And make sure that you stay consistent!

Work smarter not harder

Tip #2: Don’t underestimate the power of a shake.

There are women I know that are really into fitness that swear by Ensure shakes to help them gain weight. I’ll be honest, I’ve personally never tried them. But I have made my own high calorie shakes and I’ve purchased pre-made protein shakes. Any of the things that I mentioned will work as long as you have them in combination with a proper diet.

If you didn’t know, it’s much easier to drink calories than to eat them.

For example, let’s say the reason you have trouble gaining weight is because you have a hard time eating. Whether that’s because you forget to eat or you don’t have time or you’re just not hungry. And let’s say you have a daily calorie intake goal of 3000 calories. What you could do is, make a very high calorie shake of around 900 calories in the morning and drink that. You’ll already be 1/3 of the way to your goal before your day has really started!

Or if you work out while trying to gain weight, and I highly suggest that you do, you can have a mass gainer protein shake right after your workout. Their servings are usually around 1000 calories.

Tip #3: Healthy oils can make a difference too.

Have you ever paid attention to your cooking oils? Did you know that olive oil has over 100 calories in just one tablespoon? Same goes for canola oil. If you want to talk about weight gain tips it can’t get any easier than this. Don’t limit these oils just to your meals either. If you like to make shakes or smoothies I recommend adding a spoonful to your drink to get the added calorie benefit!

Tip #4: Carb it up!

Carbs are not bad. I REPEAT: Carbs are not bad. I know this is about gaining weight but even if you were trying to lose weight carbs as a whole aren’t bad. You just have to understand them better to know what carbs you should be eating regularly and what carbs you should be limiting.

There are simple carbs and there are complex carbs.

Simple carbs. . .

Simple carbs are the ones that can be broken down quickly for your body to use as energy but most of the time they don’t provide much nutrients. Typically speaking these are the carbs that you should be limiting. The reason I say typically is because simple carbs are found in cakes, cookies, candies, and other sugary treats. BUT they’re also naturally found in fruits, vegetables and dairy products. So if you’re going to have simple carbs the better choice would be to get them from healthy foods that have other vitamins and minerals to go with it.

And, sure, you can enjoy desserts every once in a while but they definitely shouldn’t be your main source of simple carbs.

Complex carbs. . .

Complex carbs are considered the “good” carbs because they tend to have more vitamins, minerals, and fiber than simple carbs. Your body slowly breaks complex carbs down which means you’ll have a lower amount of sugar released more steadily. That steady release gives you energy throughout the day., unlike the crash you may get from having too many simple carbs.

Some examples of complex carbs are:

*The rule for finding good carbs is the higher in sugar it is and the lower it is in fiber, vitamins, and minerals, the worse it is for you.*

Tip # 5: Always have snacks on you.

You can keep them in your purse or your book bag. At your desk. Or all 3. But try to always have snacks available. And I mean healthy snacks for the most part. Because what if you miss a meal for whatever reason. You don’t want to be set back too far in reaching your calorie intake for the day. The snacks won’t be a meal replacement but it’ll at least help out until you can get the chance to eat a real meal. If you need specific snacks I’m talking granola bars, fruits and veggies. And maybe the occasional honey bun.

Related posts on gaining weight:

How to Gain Weight Naturally (A Step-by-Step Guide)

5 Things No One Tells You About Gaining Weight

3 Secrets to Gain Healthy Weight Without the Gym

Tip #6: Do little to no cardio.

I know this is going to be hard for some people to get their heads around but cardio is not going to help you if your end goal is to gain weight and/or build muscle. Cardio burns calories. So for you to be doing cardio would be counter productive to your end goal. The only way that I could ever recommend doing cardio to someone focused on weight gain is if it’s done in 20 minutes or less and you go up on your calorie intake to make up for the extra calories that you burned that day doing cardio. So if I burned 100 calories on the stair master I’d eat an extra 100 calories that day.

Tip #7: The ultimate tip. Make sure you’re doing it for you.

Social media can have a big influence on the decisions we make for ourselves. A lot of the times you can think you’re buying something or doing something just because you want to, when really it’s because you saw 10 other females buying or doing the same thing on Instagram. I’m guilty of it too. I had already reached my weight gain goal after a few months but I kept going just because I wanted to look like certain women I saw on Instagram. I was constantly comparing myself and my journey to theirs. If you want to know how I dealt with my body dysmorhpia in depth you can find out here.

So I kept going and got to a weight that I was actually uncomfortable with, thinking that that’s what I wanted. Due to unrelated circumstance I ended up losing some of the extra pounds I put on and liking the way I looked a lot better than before. I’m saying this to say, make sure your choices are actually choices. And that you’re trying to gain weight because you really want to. Would you still want to gain weight if being thick wasn’t the “in” thing right now?

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29 responses to “The Best Weight Gain Tips for Skinny Girls”

  1. Meganne says:

    Thank you for this post. I’m 90ish lbs and I can’t seem to gain anything and no one ever posts anything about how to gain weight.

    • Jazmin says:

      You’re welcome! I couldn’t find anyone talking about it when I was trying to gain weight either so I wanted to be that person 🙂

  2. Shawnda says:

    I’ve been thin also all my life, just about 5-6 years ago I started gaining weight but that’s because I was drinking ensure, now I’m told in order to lose my muffin top I probably would need to lose about 5 pounds which is a big deal to me because I’ve always been thin and I don’t want to lose the weight I have. What would you do in order to maintain my current weight but slim down my waist line?

    • Jazmin says:

      My recommendation is to work out with weights. Lifting weights using the right exercises will help you maintain or even gain weight while losing inches off your waist. Keep in mind that the number on the scale is less important than how you look and feel.

  3. Misha says:

    Sadly I lost 30 lbs due to medical reasons. I’m desperately trying to gain my weight back but find it challenging. I want to gain muscle as I put on weight not just fat. What workouts did you do? How much weight were you gaining monthly? I’ve gain 2 lbs so far which has been disappointing.

    • Jazmin says:

      What you’ll want to do is ease your way into working out, so that you don’t burn out. I suggest start with 3 days a week. One upper body day and two lower body days. In the beginning do a lot of compound movements that use multiple muscles ex. Squats, deadlifts, lunges, hip thrusts, overhead press, pull ups etc. When you feel comfortable with those you can incorporate exercises that focus on specific muscles. When I started I was tracking my food intake consistently and eating a lot of the same meals so I could easily put on weight. The weight I gained varied month to month and it’ll be different for you. I gained a lot the first two months and then it slowed down a lot after that. Don’t get discouraged. It’s all a process that depends on how your body responds to the changes you’re making.

  4. Anggun says:

    This very useful ,thank u

  5. H says:

    I can’t even tell you how happy I am that I stumbled across your blog! Your before pictures in every post is literally me, it’s so hard for me to put on weight! I did manage to put on a stone last year as I was consistently going to the gym and tracking my calories through MyFitnessPal but unfortunately I became lazy and lost motivation so lost all my gains! Now I’m finding it hard to find that motivation again but your blog is helping! I’ve signed up to your 14 day workout routine but do you have any workouts of your workouts that I can have or follow cos you are literally goals for me!

    • Jazmin says:

      I’m glad you really like it! The hardest part is getting back into it when you’ve stopped but I’m sure you got this. I have some 20 minute workouts on my blog, I post workout videos on my instagram story and I’ll be starting online training soon.

  6. Cam says:

    So happy I came across this! Coincidentally I’m 23 years old at the moment and really want to get serious about my weight gain process. My only problem is being consistent but so far I’ve been working out and eating better for two weeks straight now. I cut out junk food and have only been snacking on nuts, fruit, dried fruit, things of that nature as well as making time to eat breakfast every morning. I’ve also been having a balanced lunch and dinner which includes a protein, vegetable, and starch. I’ve always weighed about 115-120 lbs but I want to reach at least 145 lbs. A shake that I recently tried from Smoothie King called “The Hulk” is really good with a 700 calorie intake.
    Although, from reading your post, I think it would be a good idea and helpful if I began to count my calories and base my diet off of that.
    Is there a good calorie counter app you would recommend?

    Thank you for this post!

    • Jazmin says:

      That’s really awesome! Stick to it! 3 meals and snacks throughout the day are best. MyFitnessPal is a really good app to track calories, you just have to figure out how many calories you need to intake to gain weight and work your way up to that.

      I’m glad you liked the post! You got this!

  7. Tylibah says:

    Thank you so much this is what I needed.

  8. Reshana khan says:

    I’m a 92lbs and I’ve been working out at the gym and the number just won’t change. Can you post meal plans? How many times a day am I supposed to eat? This has been really helpful!

    • Jazmin says:

      So, I won’t be posting meal plans anytime soon but I will say if the number isn’t changing then you should eat more. At least 3 meals and 3 snacks. And if you’re all ready doing that then you should check how many calories you’re eating on a daily basis, what foods you’re eating, how much protein, carbs, and fats you’re consuming, in order to see why you’re not gaining.

  9. Summer says:

    This is was nice to read and I’m definitely going to try what you did. I am 26 years old and currently weigh 120lbs and am 5’7 so it is really not bad at all I had a baby 2 years ago and after I had her I had a steady weight of 150 which was perfect for me. I loved the way I looked, I was confident. But about 1 year ago I had tonsil surgery and lost about 30 lbs in a week and since that I have tried so much to gain that weight back and have had no luck at all. So at this point I am desperate for any help. I don’t go to the gym and work out because I have a toddler, what kind of workouts could I do at home to help?

    • Jazmin says:

      There are a lot of at home workouts online and I have a few on my blog as well, but I feel like you would really benefit from having a trainer, someone who knows what to look for and how to make adjustments for you to get the results that you want.

  10. Maria says:

    Hi i am 27 years old and am currently 85lbs i have always been thin and am desperate to gain weight as its getting me down i have a physical job so find eating heavy meals hard . Any tips would be grateful .

  11. Ravesha says:

    Thank you so much for sharing your story & your tips!!

  12. Sofhie says:

    Hi! I find your blog interesting for a thin woman like me. It is helpful in a way. May I know what meals do you have for your gain weight? Would it be possible to post it on your blog as well? Thank you!

    • Jazmin says:

      I don’t really post my meals because I don’t have a set routine. I don’t meal prep. I might post some of my favorite meals though.

  13. Jordan says:

    I’ve always been small, I had my son and started at 97 lbs and only got up to 113 at 40 weeks pregnant and was back down to 113 two weeks post partum ☹️ then went into a depression about 6 months later and lost ALOT I’m 90lbs now and can’t gain and I also work in a facility where I’m constantly walking and climbing stairs so I’m nervous I won’t gain .

    • Jazmin says:

      Don’t be nervous! You’re already small so there’s no where to go but up! Just keep working on increasing how much your eating and start building some muscle.

  14. Cee says:

    Hi, when did you start incorporating working out between your two photos?

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