Do you roll your eyes at the never-ending tips and guides to lose weight everytime you open the fitness section of any magazine? And is it because you happen to be one of those rare women who actually wants to gain some weight and not lose it? Worry no more, we hear you and have come up with five smart ways to help you pile up on those much-needed pounds. While there are numerous supplements in the market that might help increase daily caloric intake, they have no real benefits when compared to smart food and lifestyle choices, which are a healthier option in the long run. 1. Choose dairy products, eggs, fish and meat over bread and vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca. 2. Snack more often. Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars. Also, eat larger portions and eat at least five meals a day. 3. Drink a lot of fluids that supply nutrients and calories like milk, fresh fruit juices and energy drinks. 4. You need to exercise really hard and intensely to gain muscle mass. Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines. If you have a high metabolic rate - which means you expend a lot of energy even at rest - you need short intense workouts instead of long periods of low-stress activity. 5. e consistent. It might take a long time, usually a few months, for the weight to actually show. Some women getfrustrated and quit when they fail to see drastic results. But no weight gain program will work for you if you are not regular! Remember: Heredity does play a major role in determining your weight. Effective weight training and a smart diet can help you exceed your genetically predetermined weight, but only to a certain extent.