Many people struggle with being underweight and want to gain some extra pounds. However, not all foods are equally beneficial for weight gain. In this article, we will explore some of the best foods to eat, as well as the possible causes of being underweight.
What does it mean to be underweight?
Being underweight can be defined in a couple of ways. It can mean low weight for a person’s height, defined as a body mass index (BMI) of less than 18.5. BMI is a measure of weight in relation to height, and it can be calculated by dividing weight in kilograms by height in meters squared. For example, a person who weighs 50 kg and is 1.6 m tall has a BMI of 19.5, which is within the normal range. However, if the same person weighs 45 kg, their BMI would be 17.6, which is considered underweight.
Another way to define being underweight is weight that is 15 to 20% below the typical weight for a person’s age. For example, the average weight for a 25-year-old woman is about 57 kg, according to the World Health Organization. Therefore, a 25-year-old woman who weighs less than 46 kg (15% below the average) or 43 kg (20% below the average) would be considered underweight.
Why is being underweight a problem?
Being underweight can have negative effects on health and well-being. Some of the possible consequences of being underweight are:
- Increased risk of infections and illnesses, due to a weakened immune system
- Reduced muscle mass and strength, leading to fatigue and weakness
- Impaired growth and development, especially in children and adolescents
- Hormonal imbalances, affecting fertility and menstrual cycles
- Osteoporosis and bone fractures, due to low bone density
- Anemia and vitamin deficiencies, due to poor nutrition
- Depression and anxiety, due to low self-esteem and social isolation
What are the causes of being underweight?
There are many possible reasons why a person may be underweight. Some of the common causes are:
- Genetic factors, such as having a fast metabolism or a small appetite
- Medical conditions, such as hyperthyroidism, diabetes, cancer, or digestive disorders
- Medications, such as antibiotics, antidepressants, or chemotherapy
- Psychological factors, such as stress, trauma, or eating disorders
- Lifestyle factors, such as smoking, excessive exercise, or poor eating habits
How to gain weight safely and effectively?
The key to gaining weight is to consume more calories than the body burns. However, not all calories are created equal. Eating junk food, such as chips, candy, or soda, may provide a lot of calories, but they are also high in sugar, salt, and unhealthy fats. These foods can increase the risk of obesity, diabetes, heart disease, and other health problems.
Instead, the best way to gain weight is to eat nutritious foods that are high in calories, protein, and healthy fats. These foods can help build muscle, improve health, and enhance mood. Some examples of these foods are:
- Nuts and seeds, such as almonds, walnuts, pistachios, sunflower seeds, or pumpkin seeds
- Dried fruits, such as raisins, dates, apricots, or figs
- Avocados, which are rich in monounsaturated fats and potassium
- Cheese, which is high in protein and calcium
- Eggs, which are a complete source of protein and contain choline and vitamin B12
- Full-fat dairy products, such as milk, yogurt, or cream
- Oily fish, such as salmon, tuna, mackerel, or sardines
- Lean meat, such as chicken, turkey, beef, or lamb
- Whole grains, such as oats, brown rice, quinoa, or barley
- Starchy vegetables, such as potatoes, sweet potatoes, corn, or peas
- Healthy oils, such as olive oil, coconut oil, or flaxseed oil
In addition to eating more of these foods, it is also important to eat frequently and regularly. Eating at least three meals and two snacks per day can help increase calorie intake and prevent hunger. It is also advisable to drink plenty of fluids, such as water, juice, smoothies, or milkshakes, to stay hydrated and boost calories.
Another factor that can help with weight gain is exercise. While exercise burns calories, it also stimulates appetite and builds muscle. However, not all types of exercise are suitable for weight gain. The best exercises for weight gain are strength training and resistance training, which involve lifting weights or using body weight to create tension in the muscles. These exercises can increase muscle mass, strength, and metabolism. Some examples of these exercises are:
- Squats, which work the legs, glutes, and core
- Lunges, which work the legs, glutes, and hips
- Push-ups, which work the chest, shoulders, and arms
- Pull-ups, which work the back, shoulders, and arms
- Planks, which work the core, back, and shoulders
- Bicep curls, which work the arms
- Tricep extensions, which work the arms
These exercises should be performed two to three times per week, with at least one day of rest between sessions. The intensity, duration, and frequency of the exercises should be gradually increased as the body adapts and improves. It is also important to warm up before exercising and cool down after exercising, to prevent injuries and soreness.
Conclusion
Being underweight can have serious consequences for health and well-being. However, by eating nutritious foods that are high in calories, protein, and healthy fats, and by doing strength training and resistance training exercises, it is possible to gain weight safely and effectively. By following these tips, a person can achieve a healthy weight that suits their body and their goals.
