Healthy Ways to Gain Weight

Consumers usually see many advertisement and news, different diets, flashy products all related to lose weight. However, gaining weight is an issue, and being too thin may seem like a good problem to have. But the reality is that being underweight can cause health problems. BMI is one way to indicate if you are underweight or not. It can be calculated simply by one of these two formulas:

(your weight in Kg)/ (your hight in m)2

(your weight in Ib)*703/ (your hight in inch)2

if the value you get is 18.5 or less that is indication of being underweight

Being underweight can cause various health issues include:

Inhibition of growth and development, especially in children and teens who are still in progress of growing up.
Weakened immune system due to deficiency in nutrients that helps the immune system fight back infections and diseases
Anemia which caused by the deficiency in iron, folate, and B12. It is very common among people underweight.
Hair loss due to deficiency in vitamins and minerals that cause the hair to be dry, fragile, thin, and fall out easily.

Causes for being underweight are various and can not be limited to one cause:

Genetics: If you were underweight in high school and being thin run in your family, it is likely you were born with a higher than usual metabolism

High physical activity: being athletic person or even very active can effect your body weight, so you are likely to burn calories more than you consume during the day.

Illness and medications: being sick is likely to affect your appetite causing you to lose weight. Medication also can cause losing weight such chemotherapy for cancer patients.

Psychological issues: factors like stress and depression can disrupt healthy eating habits and effect your weight.

Weight gain program may seem an opportunity for indulgence, however; the path to gain weight is as hard as losing weight. As losing weight diet requires a balanced nutrient- dense meals, gaining weight is requires the same just in different manners.

Go nutrient dense: Instead of eating a lot of empty calories and junk food, focus on eating foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite.

Snack away: Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also enjoy snacks that contain “good fats,” which are important for a healthy heart. Examples include nuts and avocados.

Eat mini-meals: If you’re struggling with a curbed appetite due to medical or emotional issues, taking in large portions of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.