About two thirds of people in the World are either overweight or obese.However, there are also many people with the opposite problem of being too skinny.This is a concern, because being underweight can be just as bad for your health as being obese.
Additionally, many people who are not clinically underweight still want to gain some muscle.
Whether you are clinically underweight or simply a “hard gainer” struggling to gain some muscle weight, the main principles are the same.This article outlines a simple strategy to quickly gain weight, the healthy way.
What Does “Underweight” Really Mean?
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.Conversely, over 25 is considered overweight and over 30 is considered obese.
However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.Being underweight is about 2-3 times as common among girls and women. In the US, 1% of men and 2.4% of women 20 years and older are underweight.
What Are The Health Consequences of Being Underweight?
Obesity is currently one of the world’s biggest health problems.However, being underweight may be just as bad for your health as being obese.According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women.In this study, obesity was “only” associated with a 50% greater risk of early death, indicating that being underweight may be even worse for your health .Another study found increased risk of early death in underweight men, but not women. This indicates that being underweight may be worse for men .Being underweight can also impair immune function, raise your risk of infections, lead to osteoporosis and fractures, and cause fertility problems.People who are underweight are also much more likely to get sarcopenia (age-related muscle wasting), and may be at greater risk of dementia.
Several Things Can Cause Someone to Become Underweight:
There are several medical conditions that can cause unhealthy weight loss.Here are a few of them:
*Eating disorders: This includes anorexia nervosa, a serious mental disorder.
*Thyroid problems: Having an overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
*Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease don’t know that they have it.
*Diabetes: Having uncontrolled diabetes (mainly type 1) can lead to severe weight loss.
*Cancer: Cancerous tumors often burn large amounts of calories and can cause someone to lose a lot of weight.
*Infections: Certain infections can cause someone to become severely underweight. This includes parasites, tuberculosis and HIV/AIDS.If you are underweight, then you may want to see a doctor in order to rule out a serious medical condition.
This is particularly important if you have recently started losing large amounts of weight without even trying.
How to Gain Weight The Healthy Way and foods that gain wait easily?
It is true that there are many people who want to lose extra weight however it has to be understood that there are also people who will want to put on some extra weight for being very thin. These people who are extremely thin also tend to go with unhealthy food and junk to add extra fat to the body before going with natural process to gain weight.
For all those who want to put on weight are suggested to keep distance from junk foods which are not healthy for the body, since they are surely going add weight to the body but at the same time they also are said to add bad fat to the body. Go only with the foods which are said to increase nutrient intake for the body and provide with sufficient energy, some of these foods have been listed below for simplicity:
1.Salmon:
It is necessary to take two servings of salmon on daily basis to see that it provides necessary proteins to the body which will help in increasing weight.
2.Acorn Squash:
This vegetable in its baked form is full of fiber and antioxidants when supported with olive oil rather than butter proves healthy and nutritious for the body.
3.Peanut Butter:
This salty spread can be used for bread one serving of which will provide 192 calories and has higher levels of protein.
4.Eggs:
They are easily available and come with the budget, being full of proteins, Vitamins A, D, E and provide body with good cholesterol.
5.Granola:
One bowl of Granola has sufficient nuts and oats which are sufficient for the body also providing 500 calories that makes healthy breakfast to the body.
6.Butter:
It is one such food which from long time is being considered to be good for weight gain however it is suggested to have this only in limited quantities and if this quantity is increased on daily basis it will have bad effect on the heart.
7.Bagels:
They are famous for increasing calories in huge density also providing all the necessary carbohydrates for the body.
8.Tuna:
All the important fatty acids in tuna are said to have healthy fats that not only help in gain weight but also give physical benefits to the body.
9.Corn bread:
Being good source of carbohydrates makes it good companion for curries and soups adding 328 calories to the body.
10.Cheese:
It is said to be one such item helps in adding weight to the body; only one serving of this cheese will add 69 calories since it is made from concentrated milk adding proteins to the body along with calcium, cholesterol and fat.
11.Fruit Juice:
This is one of the best and tasty methods to put on some additional weight due to the presence of sugar and additional nutrients.
12.Pasta:
This is a good supply of cereal carbohydrates which is one of the healthiest methods to add calories to the body.
13.Shrimps:
All the important acid content and nutrients present in the body are going to surely fill up the body with healthy calories.
14.Whole Wheat Bread:
They also are healthy and are sure to put on additional weight all at once with bread that adds 69 calories to the body also.
15.Dried Fruits:
Quicker methods to add calories for the body is by eating these dried fruits rather than fresh one since they also are providing more calories and also nutritious at the same time.
16.Oats:
One full bowl of oats is enough to add necessary nutrition to the body for entire day due to presence of higher content of fiber along with important nutrients.
17.Yogurt:
Fruit based yogurt is said to have lesser fat is also considered healthy apart from which it also is said to add 118 calories for which it is necessary to add in daily diet for increased weight.
18.Olive Oil:
For easier method to add calories to the body it is better to change the cooking oil which can be chosen from among olive oil, canola oil that also are found to be beneficial for body health.
19.Brown Rice:
They are said to have higher content of fiber also have dietary carbohydrates which are necessary for the body on daily basis.
20.Bananas:
One banana is said to provide the body with 100 calories which also provides the body with necessary carbohydrates and nutrition hence this also is suggested food for those who undergo rigorous workouts.
21.Seeds, Nuts:
They are said to be full of polyunsaturated fats which are responsible for all the healthy calories which can be added to the body if these are included in the diet, among all the available nuts there are almonds, pumpkin seeds and walnuts are chosen for better health.
22.Beans:
These are best substitutes for those vegetarians who cannot gain benefits from animal proteins.
23.Chicken Breast:
This is one of the healthiest foods to add calories to the party also having lesser fat by adding only 78 calories in each serving of chicken breast.
24.Potatoes:
Grilled or baked potatoes are known to help in gain weight to the body due to presence of carbohydrates and complex sugars in them.
25.Soybeans:
Higher calorie food which is extremely delicious and nutty is known to be full of proteins along with calcium, fiber, B-vitamins and Iron hence are known to add to the body health.
More Tips to Gain Weight:-
Combining a high calorie intake with heavy strength training are the two most important factors.That being said, there are several more things you can do to gain weight even faster.
Here are 10 more tips to gain weight:
*Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
*Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
*Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
*Try weight gainer shakes. If you are really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
*Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
*Add cream to your coffee. This is a simple way to add in more calories.
*Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
*Get quality sleep. Sleeping properly is very important for muscle growth.
*Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
*Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.
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