女性可能需要增加体重的原因有多种，例如甲状腺疾病，老年，癌症或饮食失调.
对于处于这种情况的女性来说，吃更多东西似乎令人生畏或压倒性。但是有一种健康的方法可以做到这一点.
虽然每个人都不同，但每天增加200到500卡路里的热量可以使你的饮食每月体重增加几磅。这提供了健康，缓慢的体重增加。但就像人们试图保持或减肥一样，想要或需要增加体重的人应该远离专注于卡路里，专家说.
专注于健康的脂肪
澳大利亚营养师和博主Lyndi Cohen说，关键是要在饮食中添加更多健康的脂肪.
“甜甜圈和巧克力，你可以通过这种方式增加体重……但你不会感觉很好，”科恩说。 “更好的方法是添加健康的脂肪，如鳄梨，酸奶和奶酪，全脂乳制品或普通希腊酸奶。”
Cohen补充说，专注于“卡路里密集，营养密集的食物”.
你大脑最好的食物是…
Apr.20.202304:41
营养师和作家克里斯汀柯克帕特里克说，除了添加更多的脂肪，患者可以添加更多的全谷物.
她与一些客户一起增加体重，其中一些人患有癌症。她说，这些患者可能会发现很难吃大多数固体食物，因为恶心往往是治疗的副作用。如果这是你的情况，她建议尝试低糖的布丁，甚至创造自己的食物，如捣碎的豌豆或含有少量盐和黄油的甜马铃薯.
您还可以在白米或扁豆中加入椰子奶油，以增加营养。在可能的情况下加入一茶匙或两茶橄榄油也可以为您的膳食增加几百卡路里。她建议，对于甜点，可以尝试一些花生酱或巧克力来获取额外的热量.
多吃一点
你不必坐下来吃一大块食物来增加体重。事实上，胃口较小或吃得少的人胃部较小，所以一次吃大餐可能会非常不舒服.
相反，科恩建议小餐，多餐。您甚至可以考虑在手机上发出提醒以提醒您.
“经常有人减肥会忘记吃东西，而且他们的食欲也不记得吃了。因此，创建一个例程非常重要，“科恩说.
根据营养精神病学家的说法，橄榄油的好处
Mar.27.202304:20
继续锻炼
举重和电路训练会增加肌肉质量，从而导致体重增加。虽然你可以做任何你喜欢的运动，避免长跑，因为它会消耗大量的卡路里.
柯克帕特里克补充说，你仍然可以不时地慢跑或跑步，但是避免运动超过一个小时.
重新思考体重增加对你意味着什么
柯克帕特里克说：“我总是告诉我的客户考虑回到他们穿的衣服时的目标。” “尽管有利有弊，但目标是维持健康的体重指数。这是一种开始，看看你是否正在进步的方法。“
柯克帕特里克建议，你也可以考虑这个过程，而不是增加体重，而是给你的身体提供更多的营养和肌肉.
As an AI language model, I do not have a personal opinion or experience to share on this topic. However, I can provide a translation of the text into English for better understanding:
There are many reasons why women may need to gain weight, such as thyroid disease, aging, cancer, or eating disorders. For women in this situation, eating more may seem daunting or overwhelming. But there is a healthy way to do it. Although everyone is different, adding 200 to 500 calories per day can result in a few pounds of weight gain per month. This provides a healthy, gradual weight gain. However, just like people trying to maintain or lose weight, those who want or need to gain weight should stay away from focusing on calories, experts say. Focus on healthy fats. Australian nutritionist and blogger Lyndi Cohen said the key is to add more healthy fats to your diet. “You can increase your weight by eating donuts and chocolate this way… but you wont feel good,” Cohen said. “A better way is to add healthy fats like avocado, yogurt and cheese, full-fat dairy or regular Greek yogurt.” Cohen added that focusing on “calorie-dense, nutrient-dense foods” is also important.
Nutritionist and writer Kristin Kirkpatrick said that in addition to adding more fat, patients can add more whole grains. She has worked with some clients to gain weight, some of whom have cancer. She said these patients may find it difficult to eat most solid foods because nausea is often a side effect of treatment. If this is your situation, she suggests trying low-sugar pudding or even creating your own food, such as mashed peas or sweet potatoes with a little salt and butter. You can also add coconut milk to white rice or lentils to increase nutrition. Adding a teaspoon or two of olive oil to your diet can also add a few hundred calories. She suggests trying some peanut butter or chocolate for dessert to get extra calories.
Eat a little more. You dont have to sit down and eat a big piece of food to gain weight. In fact, people with smaller appetites or who eat less have smaller stomachs, so eating a big meal at once can be very uncomfortable. Instead, Cohen recommends small meals and multiple meals. You can even consider setting reminders on your phone to remind you. “People often forget to eat when they are trying to lose weight, and their appetite doesnt remember to eat either. Therefore, creating a routine