In general, you can’t gain weight in just one area of your body, but you can change the current diet to help in this regard.
If you want to gain weight on your thighs and buttocks, your body type may be ectomorphic. This type of body is usually thin, with little muscle. If you have serious health problems, you should get authorization from your doctor before changing your diet.
Determine the number of calories to consume per day
If you think you’re too thin and want to gain weight on your thighs and hips, you can eat more calories than you burn. According to the American Heart Association, to determine the minimum number of calories you need in a day, multiply your weight by 15 pounds if you are moderately physically active. If you’re sedentary, multiply by 13.
If you find out that you are eating less than the recommended amount of calories, you can gradually increase the amount you eat over several weeks.
According to the U. S. Department of Agriculture, healthy adults are encouraged to eat a wide variety of fruits, vegetables, lean proteins, whole grains such as millet, rice, quinoa, oats, low-fat dairy products, legumes, eggs, nuts and unsaturated fats such as olive oil, sunflower oil and flaxseed oil. To gain weight, you can eat from each of these food groups.
Avoid eating junk food from refined white sugar, high salt flours and saturated fats. Excessive consumption of salt and saturated fats can increase the risk of heart disease.
Eat adequate amounts of protein
Consider eating more protein for weight gain in your legs and hips. According to the Centers for Disease Control, women ages 19 to 70 need about 46 grams of protein a day. Males of the same age need about 56 grams of protein per day.
If you’re eating less than the recommended amount, consider lean proteins such as poultry meat, eggs, legumes, whole grains for a complete protein, yogurt, milk, and cheese.
Nuts and nut butter are a good source of protein and heart-healthy fats. A typical serving of two tablespoons of peanut butter provides 190 calories and about 10 grams of protein. It is advisable to eat several small meals a day.
To gain weight safely, try eating a protein-rich breakfast every day and several small meals and snacks throughout the day. Doing so will help increase your total calories and keep your blood sugar level up, because it’s easier for your body to digest smaller amounts of food at the same time.