Gaining weight can be as difficult as losing weight for some people. That is why it is essential to be knowledgeable on healthy weight gain.
Eating like it is the last meal on earth or following other unsafe methods to gain weight does no good to you other than damage. Maintaining weight according to your height or having a good BMI is vital to leading a healthy life. So, in this article, we will share information, safe methods, and tips you need to know about healthy weight gain.
What Is Being Underweight?
Being underweight is when a person is below the required weight. When someone is underweight, it can express as many health issues to a person as staying overweight or obese could. If an individual is below the needed weight, their body may not receive the nutrients demanded to develop healthy skin, hair and bones.
How to Know If I am Underweight?
According to the specialists, they suggest that people use a body mass index (BMI) to assess if they are at a healthful weight, underweight, overweight, or obese. In fact, utilizing the BMI calculation is deemed as a good standard of an individual’s weight because it distinguishes their weight from their height. For instance, a 180-pound person may not be overweight if they are pretty tall but could be overweight if they are quite short.
You could easily calculate your BMI using BMI calculators that could be found on the internet.
Scales for BMI include:
- Underweight: less than 18.5
- Standard/normal weight: 18.5 to 24.9
- Overweight: 25.0 to 29.9
- Obese: 30 or greater
However, these counts may be somewhat inaccurate for an individual who is an A-list or persistent player whose body has a substantial muscle volume. This happens because muscle weighs heavier than fat.
Possible Reasons To Be Underweight
There could be many possible causes for weight loss in adults. According to the doctors, except it’s because a person is on a diet, weight loss is a matter of concern, particularly if they have dropped 10% of their preceding body weight. Moreover, sometimes weight loss occurs from a lifestyle transformation, like the death or loss of a loved one or a lack or loss of independence. Once you are affected by these reasons, you may tend to be depressed and drop interest in eating.
Other potential causes of being underweight:
- Genetics- If you’ve been lean since high school and it appears in your family, it is possible that you were born with a higher-than-normal metabolism. You also may
- possess a usually little appetite.
- Overactive thyroid or Hyperthyroidism
- Substance abuse
- High physical activity- If you’re an athlete or a player, you apparently know that regular exercises can influence your body weight. If you are moving a lot, you may burn more calories than more inactive people. However, potent physical activity also can be a role of an active job or a dynamic personality.
- Dental issues that cause trouble in chewing.
- Infections like skin infections or pneumonia.
- A recent hospitalization
- Certain medication side effects such as weakened appetite, diarrhea, or nausea.
- A lack of smell or taste due to Parkinson’s disease or another health condition.
- Disability or injury that makes it hard to make food for yourself.
Potential Risks of Being Underweight
Living underweight can create health concerns, just as being overweight can. But, not all people who are underweight encounter inopportune symptoms or side effects from being skinny. However, some people undergo the following conditions associated with being underweight:
- Feeling tired all the time/ Fatigue- Calories determine the energy a specific food can provide a person. Thus, not getting sufficient calories to keep a healthy weight can cause a person to feel tired.
- Getting sick often- If a person does not get adequate energy from their daily food consumption to manage healthy body mass, they may further not be getting sufficient nutrients to combat diseases or viruses. Consequently, a person may get infected more regularly, and general ailments, such as a cold, can last long-drawn than they usually would.
- Skin, teeth, or hair issues- If someone does not get sufficient nutrients in their regular intake, they may exhibit visible manifestations, such as hair loss, less skin elasticity, dry skin, or weak dental health.
- Osteoporosis- According to a study, being underweight raises a woman’s chance of osteoporosis, where the bones are fragile and more inclined to break.
- Anemia- Someone who is skinny is more prone to have weak blood counts. This is known as anemia, which causes headaches, dizziness, and exhaustion.
- Gradual or weakened growth- Young children require nutrients to build and develop strong bones. In that case, being underweight and not receiving sufficient calories could indicate a person may not grow as expected.
- Irregular periods- Females who are underweight may not have natural periods. In fact, they may find menstruation pauses, or a young female’s first period may be held or absent. Accordingly, absent or irregular menstruation can result in infertility.
- Premature births- According to a study conducted by a university, a pregnant and underweight female is at a greater risk for pre-time labor, which indicates delivering a baby before 37 weeks or premature births.
- Increased risk of death- According to another research, being underweight is linked with an enhanced danger for fatality when related to people with a normal BMI. The experts backed that being underweight may threaten a person’s ways of healing following a trauma or accident contrasted to someone with a normal BMI.
What is Considered Healthy Weight Gain?
When it comes to issues relating to our body, whether we are overweight or underweight, we should never forget that there are no shortcuts. Therefore, we must always stay on the safer side and follow healthy means to overcome those problems. However, although being slim can usually be healthy, being underweight can be a matter if it happens from inadequate nutrition or pregnancy or having other health issues. Many diets and artificial methods are demanding to cause weight loss or gain, including nutritional supplements and oral or injected medicines. Nevertheless, these techniques are not always reliable or effective.
One might think that eating junk will gain weight. Well, it actually does add pounds to your weight. Still, those unprocessed and artificial foods can cause other unnecessary and harmful repercussions on your well-being, resulting in long-term health problems. So, knowing what is considered healthy weight gain may be helpful on your journey.
The code to gaining weight is to absorb more energy or calories than you waste. As with weight loss, healthy weight gain (essentially muscle mass) needs time. According to the data from the experts, a healthy weight gain of 1-2 pounds for a week can be expected when moderately improving calorie consumption. Generally, it takes a surplus of approximately 2,000 to 2,500 calories per week to promote the increase of a pound of lean muscle and around 3,500 calories per week to get a pound of fat. As the measure goes up, your aim should be to add a suitable quantity of muscle mass, not utterly fat.
On that note, resistance exercise can primarily support building muscle mass. However, being in a calorie surplus or protein intake simply will not improve muscle intensity or mass. Moreover, Make sure you make sleep a superiority as well; sufficient rest is also crucial for your body to increase new lean muscle size.
What Actually Makes You Gain Weight?
As most of you are aware, your weight depends on the amount of calories you take, how many of these calories you burn up, and how many you deposit. But, each of these circumstances is regulated by a blend of environment and genes. Both can influence your physiology (like how quickly you burn calories) as well as your performance (for example, the kinds of foods you pick to eat). Consequently, the interaction between all these circumstances occurs at the second of your interpretation and lasts throughout your lifetime.
However, the remainder of calories deposited and burned depends on your genetic arrangement, level of the physical venture, and resting energy outgo (the amount of calories your body burns while resting). Accordingly, if you frequently burn all of the calories you get in a day, you will keep your weight. And, if you get more calories than you spend, you will gain weight.
Healthy Weight Gain Through Healthy Measures- How Skinny People Gain Weight Fast?
As we said at the beginning of this article, there are no shortcuts to a healthy lifestyle. Anything you do to gain weight or lose weight requires patience and restorative measures from the start. So, in this segment, we will discuss things on how to gain weight and muscle healthily.
Consulting With a Doctor Or a Nutritionist
Before starting a weight gain regimen, it is absolutely important that you talk to your doctor or dietician. We say this because being underweight may be due to an underlying health condition, and therefore it would not possibly be helped by diet changes. In fact, your doctor or nutritionist will be capable of supporting you to trace your improvement. They will make sure that good adjustments are on the go.
However, keep in mind that once your doctor places you on a weight gain plan, it is not a license to go absurd with junk food if you are underweight. Healthy weight gain, however, demands a well-balanced way, precisely like a weight loss plan. However, eating junk food may cause unhealthy weight gain, and it will not fulfill the nutrition your body requires. Although the sugar, salt, and fat in junk food do not result in extra weight, they can still jeopardize your health.
So, how to gain weight for females and males? Let’s now pay attention to safe methods and tips that could promote healthy weight gain.
Feed Your Body With Right Foods- Prioritize Quality, Quantity Second
Food and proper nutrition are key to gaining weight healthily. Therefore, we are sure that you would not question us prioritizing foods in our article. This section will enlighten you with the required information on nutrition, especially for females who are underweight and have a risk of having menstruation issues, infertility, or premature births. You may not want to change your diet drastically, but few healthy changes may drastically improve your body weight. Here are a few tips, a weight gain foods list, and healthy weight gain snacks/shakes/meals that you could include in your regular food consumption.
- Have frequent meals- When you’re underweight, you may sense that you are tummy-full quicker. So, have five to six smaller meals instead of taking two or three big meals throughout the day.
- Maintain a listing of all the food you have each day. This can assist you in making sure you eat sufficiently.
- Be constant. Eat at the exact times every day.
- Pick high-calorie and low-volume foods.
- Eat healthful, thick bread.
- Have healthy cereals for breakfast or snacks.
- Choose high-calorie fruits.
- Eat healthy proteins and carbohydrates to add calories to other foods.
- Pick high-fat foods and healthy oils.
- Choose wholesome soups high in protein.
- Have supplements to add additional nutrition to your daily intake (calorie enhances, liquid supplements, protein shakes)
- Drink smoothies and shakes- Try not to fill up on coffee, diet soda, and other beverages with few calories and inadequate nutritional content. Alternatively, try smoothies or fresh shakes made with full-fat milk and fresh or frozen fruit. You can go ahead and sprinkle in some ground flaxseed for a better taste and added nutrition. And, when you sip on tea or coffee, include whole milk or creamer.
- Watch out for your drinks- Have your meals first, then have your beverages. Some people notice that drinking fluids before meals weakens their appetite. It may be more helpful to have higher calorie drinks accompanying a meal or snack in that circumstance. For the rest, drinking 30 minutes after having a meal might work.
- Top your dishes- Include extras in your meals for more calories. Like, fat-free dried milk in stews or soups, scrambled eggs, or cheese in casseroles.
- Encourage yourself for bedtime snacking- try to have sandwiches or wraps with avocado, jelly, and peanut butter sandwiches, cheese or lean meat, sliced vegetables.
- Have random treats- It is essential to be mindful of too much fat and sugar even though you are underweight. However, a random slice of chocolate cake with ice cream is fine. But, most sweet treats should be hearty and contribute nutrients in addition to calories.
Healthy Weight Gain Foods List
Here’s a list of healthy foods that can support you to gain weight healthily. Including these in your daily food intake will promote healthy weight gain for women and men both.
|Fruits & vegetables||Full-fat dairy products, fish, and lean meat||Healthy carbs and protein sources||High-Fat foods & healthy oils|
Exercises For Weight and Muscle Gain
Exactly as exercise can support people to drop weight, it can also encourage others to gain weight in a healthy approach. You may probably want to increase the weight to gain muscle or if you are underweight, which suggests you weigh less than is normal for your height. However, a consistent workout is one of the essential measures to bulk up. Simply as with dropping weight, increasing weight should be a component of a comprehensive program. Actually, resistance training and yoga can utterly help you with your weight and muscle gaining goal.
Resistance Training For Muscle Building
Resistance training increases muscle mass. Examples of resistance training include:]
- Weight machines
- The use of free weights
- Resistance bands
- Your own body weight
Here are some suggestions from experts for muscle building:
- Always go for expert consultation and advice. A personal trainer, a gym instructor, sports physiologist, or physiotherapist will assist you in making you convinced you are performing each activity accurately. Expert guidance will improve your gains and decrease your chances of damage and injury.
- Pick compound exercises that work for various major muscle groups, for instance, the bench press and squats.
- Work out just two or three times per week to supply your muscles with time to heal. If you are motivated to exercise more frequently, keep in mind that muscle gain happens throughout healing.
- Perform your exercise sessions short and powerful instead of making them long and slow.
Monitor Your Weight Gain Progress
Monitoring and tracking your healthy weight gain progress will keep you motivated. Follow these steps in order to track your journey.
- Make assured your objectives are practical. For instance, an improvement of a few kilos may need a year to succeed. Settling on muscular bodyweight needs time, so do not be disheartened with minor gains.
- Maintain a diary to observe your calorie consumption and training program.
- Consult your doctor frequently to evaluate your improvement.
- Be logical and constant. Weight gain demands that you progress your daily food consumption each day. Therefore, it may support noting down meal plans.
Mental Health and Being Underweight
A study has revealed that mental health is closely associated with people who are being underweight. Those studies further show that people who are underweight are less likely to be in relationships and get married. Therefore, driven by solitude or denial and due to the frustration of their appearance and weakness, most of them tend to suffer from depression or anxiety. In this case, one important thing that you must firmly get in your head if you are underweight is that other people’s opinions about you are not any of your concerns. In fact, nobody is perfect, and we can never be. Each and every body of an individual is different from person to person, and they are the most unimportant reasons to worry about.
So, if you are suffering from severe mental disturbances regarding your body image or weight, you should seek advice from a mental health expert before things worsen. And, it is really crucial that you accept yourself as who you are and have that gut feeling that you will gain weight and transform to an even better person solely because you want, but not because anybody else wants you to change. Being underweight or skinny should not be a matter of your body image but only be a matter of health.
According to the studies conducted by universities in many parts of the world, they have found an interconnection between a person’s genetics and metabolism to play a role in gaining or losing weight. This is the reason that you may sometimes find a friend of yours binging on junk food daily and do not dare to add a pound to their body weight. However, relying upon the data by the specialists worldwide, we can say that a genetically skinny person may have potential chances of progressing weight if they follow the correct nutrition and other methods to gain weight. Anyway, this could depend from person to person according to their metabolism.
Is Healthy Weight Gain Good?
When evaluating all the facts that we have discussed throughout our article, you can see that being underweight could have adverse health conditions on the overall well-being of a person. Therefore, we can understand that being underweight can harm our health, just as being overweight or obese. The considered best thing is to be in the healthy or normal weight range on the BMI scale. The term ‘healthy’ always implies a good nature. Accordingly, healthy weight gain can really be beneficial for a person rather than being underweight.
A Word From Us…
As we mentioned on top, healthy weight gain will require time and your patience. We once again emphasize the fact that there are no alternatives. Good things will take time to happen; therefore, you must set realistic and practical goals in your progression. Trust in yourself and be mindful of everything you do with your mind and body. On that note, we hope that you got some valuable information on healthy weight gain from this article, and make sure to drop us a comment below by letting us know how we guided you.
Sources and References
American Academy of Family Physicians
HUNTSMAN CANCER INSTITUTE
Harvard Medical School