Every person is suffering from various types of health-related problems whether it may be obese or might be underweight. We have heard of many solutions/remedies/medical tips to control the bodyweight but the issue underweight is quite uncommon and not known by everyone. That is why we are going to discuss everything about the problems of underweight and how to maintain proper body weight to prevent the body from various types of health issues.
It is observed by the National Center for Health Statistics that around one-third of people in the United States are overweight and suffering from obesity as well. However, the people with the opposite proportion are not at all low as others have a problem of being skinny.
This is a matter of big concern as people with the underweight problem are also as bad as of obesity. In addition to this, Most of the people who are not underweight, still they want to put on weight and broaden their muscles as well.
Whether or not you are clinically underweight or struggling to put on some weight for making improvements in your appearance, you may learn the ropes first as the principles are quite the same. Hence, the articles underline some simple strategies to overcome this problem of underweight with the help of a few healthy way-outs.
What is the real meaning of being under-weight?
In medical terms, when the body mass index of the body is below 18.5, then this condition is known as underweight. So, the body mass is less as compared to what is needed to maintain the body. However, the BMI over 25 is regarded as overweight and over 30 are considered obese. You can check out the BMI of your body with the help of this calculator.
You should keep in mind various problems with the BMI scale which is according to the height and weight of a person. But it does not consider the muscle mass.
Few people are naturally skinny but they are still healthy. If the BMI scale shows that you are underweight, then it does not mean that you are unhealthy or having some health problems.
Among women and girls, the most common things are that they are being underweight two to three times more as compared to that of men. In the United States, one percent of men and 2.4 percent of women with 20 years of age are underweight.
Hence, it is crystal clear that if the BMI is less than 18.5, then the condition is known as underweight. It is quite common in women and girls rather than men and boys.
How being underweight affects your health?
One of the biggest problems of this world is obesity however you cannot ignore the issue of being underweight as it is too bad as well. It is noticed in one study that men with an underweight problem have a risk of 140 percent greater risk whereas women with low weight have a risk of about 100 percent of early death.
If we made a comparison, then the chances of early death in obesity are fifty percent greater but the underweight issue is even worse for your body. Moreover, if talking about the gender effects of underweight, then it is noticeable that men with this problem have more chances of early death rather than women. So, the condition of men can get worse as compared to women.
Being underweight has a bad impact on various bad impacts on the body and acts as a body destructor in some cases. Some of them are mentioned below:
- Ruin the functioning of the immunity system.
- Risk of infection increases.
- More chances of osteoporosis.
- Chances of fracture are more.
- Cause problems infertility.
People with the issue of underweight have more chances to get Sarcopenia which is an age-related problem and leads to wastage of muscles. The risk of dementia also increases.
All in all, the facts and figures are enough to agree with the statement that both the health conditions whether obesity and underweight, are dangerous for the body. People with underweight are more at risk of getting osteoporosis, infections, fertility problems, and early death.
Things that may lead to become underweight
Different type of medical conditions has some diverse impacts on the body and it may result in an unhealthy way of losing weight. Some of the highlighted medical conditions are given below. Let us have a quick look at these.
- Eating disorders: When eating habits are not accurate or maybe not on time. It comprises of anorexia nervosa and a serious disorder mentally.
- Thyroid problems: Medically known as hyperthyroidism, it is an issue related to overactive thyroid that can build up metabolism and may lead to cause unexpected weight loss.
- Celiac disease: It is a kind of gluten intolerance. Most of the people with this disease do not even know that they have it.
- Diabetes: Type 1 of uncontrolled diabetes can also result in unnecessary weight loss.
- Cancer: A large number of calories burnt by cancerous tumors and can cause a large amount of weight loss.
- Infections: Some sort of infections can cause a person to lose several calories and it includes parasites, tuberculosis and HIV/AIDS.
If you are having any such medical issues or seems so, then keep a check with your doctor and get a better understanding of your right medical conditions. It is important to visit a doctor if you started losing large calories unnecessarily.
An unhealthy weight can be caused easily through the medical conditions which are very bad for a healthy body. If you are facing any such medical condition, then it is highly recommended to keep a check with the doctor.
How to put on weight healthily?
If you would like to put on some weight, then it is vital to do it in a very positive and healthy way. Soda as well as doughnuts can help you to gain some calories but are too unhealthy at the same time. If you are underweight, then you should gain a lot of muscle fat rather than belly one but it must be balanced.
Even people with normal weight who have Type 2 diabetes, heart diseases as well as other health-related issues often come in contact with obesity. That is why it is significant to follow a healthy lifestyle and eat healthy food all the time.
Next, we will look at some of the ways through which a person can get some calories to prevent this health issue of underweight.
Eat a large proportion of calories than your body burns
The important thing that you can do for your body to gain more weight is that add more calories in your diet as compared to what is required by your body. Calorie needs can also be determined by using the calorie calculator.
If your process of gaining weight is quite slow, then you have to eat between 300 to 500 calories more as compared to what you burn each day. However, if you would like to gain some weights at a fast pace, then you need to eat 700-1000 calories more from the maintenance level. Some estimates are only provided by the calories calculator and the body needs vary as per the hundred calories that you give or take every day.
Protein can also be a good source
Protein is another way to gain some healthy weight for your underweight body. It is very good for muscle fat and other extra calories may result in body fat. It is observed by a study that a person overfeeds their body with a high-protein diet, then it provides extra calories which can also be converted into muscle fat.
Protein is a double-edged sword as it can easily reduce hunger and also important for appetite which may lead to getting sufficient calories. If you want to put on weight in the body, then it is highly recommended to consume 0.7 to 1 grams of protein per pound of body weight. You can also increase if the calorie intake is high.
The list of proteins includes meats, fish, eggs, dairy products, legumes, nuts, and others. Moreover, you can also take whey protein as a protein supplement if you struggle to get sufficient protein in your diet.
Umpteen of Crabs and Fat three times a day
When people are making efforts to lose weight, then they try to avoid Carb as well as fats which is not a good idea in case you’re planning to put on weight. If weight gain is your priority, then eat a huge amount of protein, fat, and carbs at a single meal.
Blinking fasting is also a bad choice as it is useful for weight loss and making improvements in health. However, it makes it tough to eat more calories each day to gain more weight. You have to eat at least three meals each day and try to stay away from energy-dense snacks whenever it is possible.
Use sauces, Spices, and Condiments
Alright, it is very healthy to eat whole and single-ingredient foods. Processes and junk food is not easy to get calories as these foods tempt to be a big problem. You can get help to increase calories with the help of spices, sauces as well as condiments. The thing is that if the food is tastier, and then you can eat as more as possible.
Possibly, try to focus more on energy-dense foods and contain many calories. Moreover, these foods contain more amount of calories as compared to their weight. Here are some of the energy-dense foods that are good for put on more weight as mentioned below:
- Nuts: it includes almonds, walnuts, macadamia, peanuts and so on.
- Dried fruits: It has raisins, dates, prunes, and others.
- High-fat dairy: Whole milk, full-fat yogurt, cheese, and cream.
- Fats and oils: it includes extra virgin olive oil as well as avocado oil.
- Grains: Whole grains such as oats and brown rice.
- Meat: Chicken, beef, pork, lamb and so on. Pick up fattier cuts.
- Tubers: Potatoes, sweet potatoes, and yams.
- Others: eat chocolates, avocados, peanut butter, coconut milk, granola, and trail mixes.
These foods are very filling and you can eat more and more such foods even if you are feeling full. You can avoid eating a lot of vegetables if your motive is to gain weight healthily.
Eating fruits is very good for body health but tries to put the focus on fruits that requires less chewing like bananas.
Lift Weights and improve strength
It will ensure that excess protein gets into the muscles instead of the body cells and it is crucial to lifting more weights. The best way is to go to the gym for at least two to four times per week. If you are a newbie to the physical training and out of body shape, then hiring a qualified personal trainer to assist you.
It can be tough to gain weight healthily as it takes a lot of time. When you go through the loose weight or gain weight, then your body takes some time to resist changes in hunger level and rate of metabolism. While gaining more calories and put on weight, then you can expect the body by minimizing the appetite as well as building the metabolism. You ought to expect a high level of difficulty and can also suffer to force for eating.