Obesity and its consequences have been the center of attention in the medical world, and for good reason. Being overweight and obesity are major risk factors for lots of chronic diseases, including cardiovascular diseases, diabetes, and even cancer. But what about being underweight?
Being thin is often praised in today’s world. Consumers constantly see advertisements on new diets, magic pills, and flashy products, promising to help them lose weight. But being underweight, i.e. when your weight is lower than what is considered healthy for your height, can be a sign of a serious health problem. Research shows that an estimated 1.4% of U.S. adults aged 20 and over are underweight. Women of all age groups are more likely to be underweight than men.
Your body weight may fluctuate, but the unintentional loss of more than 5% of your original weight over 6 to 12 months is often a cause for concern. Certain health risks that are associated with being underweight include:
- Malnutrition and vitamin deficiencies
- Anemia
- Bone loss and osteoporosis
- Heart irregularities and blood vessel diseases
- Increased vulnerability to infection and disease
- Fertility issues
How to Know if You’re Underweight
You can use the body mass index (BMI) to find out whether your weight is in a healthy or unhealthy range. Finding out if you’re underweight could be done using a BMI calculator. The BMI ranges in relation to normal or abnormal weight are:
- Underweight – less than 18.5
- Normal or healthy weight – 18.5 to 24.9
- Overweight – 25.0 to 29.9
- Obese – 30 or higher
Warning signs that may signal that your low body weight is becoming a problem are:
- Lethargy
- Depression
- Loss of muscle bulk
- Loose, elastic skin
- A change in your toilet habits
What Are the Causes of Being Underweight
There are a few reasons as to why a person is underweight or losing weight rapidly. These include:
- Genetics – some people have naturally low body mass index because of physical characteristics that run in the family.
- 2. High metabolism – having a high metabolism may prevent you from gaining much weight even when eating foods that have high-energy properties.
- Overexercising – athletes or other people who engage in high levels of physical activity, like runners, could burn large amounts of calories which will result in low body weight.
- Chronic disease or physical illness – some illnesses cause regular nausea, diarrhea or vomiting, making it difficult to gain weight. Other conditions can decrease a person’s appetite. These include illnesses like cancer, diabetes, digestive conditions, and thyroid disorders.
- Mental illness – Our mental wellbeing affects every part of our lives. Conditions like depression, anxiety and obsessive-compulsive disorder (OCD) can disrupt a person’s eating habits. Eating disorders such as anorexia and bulimia also fall into this category. If you think you may have an eating disorder, talk to someone you trust and consider speaking to your GP.
Healthy Ways to Gain Weight
For those who need to, gaining weight can lead to overall better health and functionality. Here are some tips on how to make yourself gain weight:
1. Be Realistic About Your Body Type
A person’s physique depends mostly on genetic factors, which is why it is hard for a naturally slim person to put on weight. Genetics actually play a major role in physical build and musculature. If you are thin but healthy, take a closer look at your parents and siblings. The human body is able to change to a certain extent through weight training and eating more calories, but drastic changes to body shape are usually not healthy or sustainable.
2. Stay Away from Artificial Supplements
Just as there are numerous products marketed as miraculous and super-fast weight loss solutions, there are a lot of them claiming to help you gain weight the same way. Either way, if it sounds too good to be true, it probably is. Save your money for something much healthier, like nutrient-rich food.
3. A Healthy Balanced Diet – Quality Over Quantity
If your diet is the cause of your low weight, changing to a healthy balanced diet that provides the right amount of calories for your age, height and activity level can help you achieve a healthy weight.
- Eat more frequently – being underweight might cause you to feel full faster. Eat 5-6 smaller meals, instead of 2-3 large ones.
- Choose nutrient-rich foods such as whole-grain bread, pasta and cereal, fruits and vegetables, dairy, fish, eggs, rice and meat
- Avoid “lite” versions of foods with low calories and try the full-fat and traditional options.
- Try adding some nutrient-rich snacks to your diet to increase your daily caloric intake – snack on dried fruits, nuts, cheese, avocados, and peanut butter.
- Try not to have drinks just before meals to avoid feeling too full to eat.
- Make an appointment with a registered nutritionist to develop an eating plan that will help you gain weight in a healthy way with the foods you enjoy.
4. Exercise
Resistance training promotes muscle growth. This includes the use of free weights and weight machines, using resistance bands and your own body weight.
- Exercise two or three times a week to give your muscles time to recover.
- Make your workouts short and intense
- Choose exercises that train multiple major muscle groups
- Seek professional advice from a gym instructor or a physiotherapist
5. Lifestyle Changes
There are some lifestyle suggestions that could help on your path to weight gain:
- Be prepared to eat when you aren’t hungry
- Try making additional meals feel more appealing by stocking your fridge with snacks you like
- Eat small portions of protein-rich foods before and after each resistance training session to encourage muscle growth.
- Use a timer to remind yourself to eat every 2-3 hours
- Keep a diary to track your daily calorie intake and training schedules
Conclusion
There are many ways to go about how to make yourself gain weight. Gaining sustainable and lean body weight takes months, so try to be patient and consistent. Even though it takes time, your body and mind will thank you for it. Always see your doctor before you start any weight gain program.
References:
https://www.who.int/topics/obesity/en/
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
https://www.medicalnewstoday.com/articles/321612.php
https://www.nhs.uk/live-well/healthy-weight/advice-for-underweight-adults/
https://www.eatright.org/health/weight-loss/your-health-and-your-weight/healthy-weight-gain
https://www.betterhealth.vic.gov.au/health/healthyliving/weight-and-muscle-gain
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
http://columbiasurgery.org/news/2013/09/18/healthy-snacking-weight-gain
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