Women who want to gain weight must adopt a balanced strategy that puts a focus on nutrient-rich diets and focused activity. Start by consuming more whole grains, nuts, seeds, avocados, and other nutrient-dense, healthful foods to increase your calorie consumption. To assist muscle growth, include foods high in protein, such as lean meats, fish, eggs, dairy products, and plant-based protein sources. To gain muscle mass, concentrate on strength-training activities such as bodyweight exercises, resistance training, and weightlifting. To satisfy your increased calorie requirements, make sure you eat regular meals and snacks throughout the day. as making decisions, use consistency and patience, and seek medical advice as necessary."