About two-thirds of people are overweight or obese in the United States.
However, there are also many people with the problem of being too thin.
This is a concern, because being underweight can be just as bad for your health as obesity.
Whether you’re clinically underweight or just struggling to gain muscle weight, the basics are the same.
This article describes a simple strategy for gaining weight fast – the healthy way.
What does underweight really mean?
Having a body mass index (BMI) below 18.5 is being underweight. This is even less than the body mass needed to maintain optimal health.
Conversely, people over 25 BMI is considered overweight and over 30 is considered obese.
However, keep in mind that there are many issues with the BMI scale, which only considers weight and height. It does not take muscle mass into account.
Some people are very thin naturally, but still healthy. Being underweight on this scale does not mean that you have a health problem.
Being underweight is about 2 to 3 times more common in girls and women than in men. In the United States, 1% of men and 2.4% of women aged 20 and over are underweight.
What are the health consequences of being underweight?
In the world today, obesity is one of the biggest health problems.
However, being underweight can also be harmful for your health. One study found that being underweight has a 140% higher risk of premature death in men and 100% in women.
In comparison, obesity was associated with a 50% higher risk of premature death, indicating that being underweight can be even worse for your health.
Being underweight can also cause fertility problems, impair your immune function, increase your risk of infections, and lead to osteoporosis and fractures.
In addition, people who are underweight are much more likely to suffer from sarcopenia (age-related muscle wasting) and may be at higher risk for dementia.
Several factors can lead to being underweight
Several medical conditions can lead to unhealthy weight loss, including:
- Eating Disorders: This includes a serious mental disorder, anorexia nervosa.
- Thyroid Problems: An overactive thyroid (hyperthyroidism) can boost metabolism and lead to unhealthy weight loss.
- Celiac sprue: It is the most severe form of gluten intolerance. Most people don’t know that they have celiac disease.
- Diabetes: Uncontrolled diabetes (mainly type 1) can lead to huge weight loss.
- Cancer: Cancerous tumors often burn large amounts of calories and can lead to significant weight loss.
- Infections: Some infections can cause severe underweight. This includes parasites, tuberculosis and HIV / AIDS.
If you are underweight, you may want to see a doctor to check out any serious medical conditions.
This is especially important if you’ve recently started losing large amounts of weight without even trying.
How to gain weight the healthy way
It is very important to do it right if you want to gain weight.
Relying on donuts and soda can help you gain weight, but at the same time, it can destroy your health too.
If you are underweight, you need to have a balanced amount of muscle mass and subcutaneous fat.
Also Read: Healthy and Easy Ways to Gain Weight
Many people of normal weight suffer from type 2 diabetes, heart disease, and other health problems often associated with obesity.
Therefore, it is absolutely essential to eat healthy foods and lead an overall healthy lifestyle.
The next chapter looks at several effective ways to gain weight quickly, without ruining your health at the same time.
Eat more calories than your body burns
The most important thing you can do to gain weight is to create excess calories, which means you are eating more calories than your body needs.
If you want to gain weight slowly and steadily, aim for 300 to 500 calories more than what you burn each day according to the calculator.
If you want to gain weight quickly, aim for around 700 to 1000 calories above your maintenance level.
Remember that calorie calculators only provide estimates. Your needs can vary from several hundred calories per day, give or take.
You don’t need to count calories for the rest of your life, but it is helpful to do so for the first few days or weeks to get a feel for how many calories you are consuming. There are many great tools to help you.
Eat lots of protein
Protein is the most important nutrient for gaining a healthy weight.
Muscle is made of protein and without it most of those extra calories can turn into body fat.
Studies show that during times of overeating, a high protein diet results in many extra calories being turned into muscle.
However, keep in mind that protein is beneficial as well as harmful. It’s also very filling, which can drastically reduce your hunger and appetite, making it harder to get enough calories.
If you’re trying to gain weight, aim for 0.7 to 1 gram of protein per pound of body weight (1.5 to 2.2 grams of protein per kilogram). You can even go above if your calorie intake is very high.
Foods high in protein include meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be helpful if you’re struggling to get enough protein in your diet.
Fill up on carbohydrates and fats and eat at least 3 times a day
A lot of people try to limit carbohydrates or fat when trying to lose weight.
It is a bad idea if your goal is to gain weight, as it will be more difficult to consume enough calories.
Eat plenty of foods high in carbohydrates and fat if gaining weight is a priority for you. It is best to eat a lot of protein, fat, and carbohydrates with each meal.
It is also not good to do intermittent fasting. This is useful for losing weight and improving health, but it can be much more difficult to eat enough calories to gain weight.
Make sure you eat at least three meals a day and try to add energy-dense snacks whenever possible.