How to Gain Weight, Benefits and Risks of Underweight

Why so many pray to loose weight at all cost, few struggle to gain it. It is important that anyone looking forward to gain weight, should do it right. This is because studies suggests that belly fat specifically may be correlated with increased cancer risk, Type 2 diabetes and other health problems, even if you are not overweight. 

Such a healthier approach to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.

There are various reasons due to which one may be underweight: Inadequate eating habits, prolonged meal time gaps, poor selection of foods, no proper amount of calorie in and calorie out, malabsorption of foods that they are presently eating, prolonged diseases and suffering from eating disorders like anorexia nervosa or bulimia.

How can People be Underweight? 

To be underweight simply means having a body mass index (BMI) less than 18.5. This is estimated to be less than the body mass needed to sustain optimal health. According to the Centers for Disease Control and Prevention (CDC), being underweight is about twice as common among women, compared with men. 

Health Risk Associated with being Underweight.

Some of the risk factors linked to being Underweight includes;

  • Underweight individuals have nearly two times the risk of death compared to obese individuals.
  • It increases the risk of Infections, impairs your immune function, lead to osteoporosis and fractures and cause fertility problems.
  • Underweight individuals are more likely to suffer sarcopenia (age-related muscle wasting) and dementia.
  • For children, it can also lead to growth and development problems.

How to Gain Weight Fast

Weight gain greatly relies on diet or the foods we eat. Below are some of the tips for weight gain; 

Eat Frequently: When you're underweight, you may feel full faster, because the stomach space is also small. Eat five to six smaller meals during the day rather than two or three large meals.

Take the Right Meals: Whole-grain bread, kinds of pasta, and crackers have more nutrients and more calories than processed grains. Nutrient-dense foods pack in more calories should be your first choice.

Take More Proteins: It is not new that Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat. Rich protein foods includes meats, fish, eggs, many dairy products, legumes, nuts etc, aim for 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram). if you desire better results.

Eat Fruits and Vegetables: Fruits like bananas, blueberries, Avocados, grapes, and mangoes can give you calories and fiber. Also starchy vegetables like potatoes, sweet potatoes, squash, and corn can help you gain weight as well.

Drink Enough Milk: Taking water while eating will definitely make you full, instead drink more milk. Milk is a great source of calories, protein, and beneficial nutrients that may help you safely gain weight and build muscle. To increase your intake, try drinking it with meals or adding it to smoothies, soups, eggs, or hot cereals. Still, people with lactose intolerance or milk allergy should avoid it.

Always Squeeze in Snacks: Some snacks are high in calories, as such squeezing it before or after meals adds to your calories intake. 

Lift Weights: When you lift weights, your muscle mass increases instead of just fasts, and improves your strength.

Good Sleep: Sleep helps muscle growth. According to Breus, Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.” More ghrelin plus less leptin equals weight gain. “You are eating more, plus your metabolism is slower when you are sleep-deprived.

Take Creatine: The muscle-building supplement creatine monohydrate can help you gain a few pounds in muscle weight

Quite Smoking: With the metabolic effect of smoking, it is expected that the greater the number of cigarettes smoked, the lower the smoker's body weight. Smokers usually experience weight loss and quitting often leads to weight gain.

Benefits Of Weight Gain

Here are lists of some benefits you can enjoy for gaining weight;

  1. Weight gain improves body composition
  2. Gaining weight particularly benefits athletes who need power and strength, such as football or hockey players.
  3. Gaining weight may restore normal hormonal function which will increase the chances of fertility.

In summary, Weight regulation is important for healthy living, In case you are having unintended weight loss, talk to your doctor. It's possible that there's an underlying problem causing you to lose weight. Your doctor can check your thyroid and see if you have a hormonal imbalance.

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