In today’s world, thinness is often praised. But when your weight is less than what is considered healthy for your height, it can be a sign of a serious health problem. Many different things can cause underweight, including eating habits, health problems, and medications. Underweight can cause other health problems in women with pregnancy. In this article, you will know how to gain weight fast and achieve a healthy lifestyle.
What is underweight or thinness
Known as underweight or thin as the body mass index, which is known for short as BMI; It is less than 18.5. You should note that this indicator depends only on weight and height and does not count muscle mass.
Thinness is more common in women and girls two to three times as compared to men, and it may be bad for body health. One study was conducted; It has been found to be associated with a 100% early risk of death in women and 140% in men.
People who are underweight usually don’t get enough calories to nourish their bodies. Often, they also suffer from malnutrition. Malnutrition means that you do not take enough vitamins and minerals from your food.
Risks of underweight
If you are underweight, you may be at risk of the following health problems:
Delayed growth and development of the body
This is especially true for children and adolescents, whose bodies need a lot of nutrients to grow and stay healthy.
A lack of vitamin D and calcium, along with a decrease in body weight, can lead to bone weakness and osteoporosis.
Weakened immune system
When you don’t get enough nutrients, your body cannot get extra nutrients or energy to store. This makes it difficult to fight the disease. It can also be difficult for the immune system to recover after getting sick.
This condition can be caused by not having enough iron vitamins, folic acid, and B12. This can cause dizziness, fatigue, and headache.
In women, low body weight can lead to irregular periods, menstruation, and infertility.
Hair loss, teeth, and skin problem
Low body weight can make hair fluffy and fall off easily. It can also cause dry and thin skin and health problems in the teeth and gums.
How does one know if he/she underweight?
You can use the BMI to check if your weight is in a healthy or unhealthy range. BMI is a tool to estimate body fat. Find your BMI by typing your height and weight in this BMI calculator from the Centers for Disease Control and Prevention.
Women with a BMI of less than 18.5 are often considered as underweight or thin than normal. The average length of a woman is 5 feet 4 inches. If your weight is 107 pounds or less at this height, then you are considered underweight with a BMI of 18.4. The healthy weight range for that woman will be 108 to 145 lbs.
Body mass index is just a way to measure a healthy weight. Some women have low weight but are still healthy. Talk to your doctor or nurse about the right weight for you.
How to gain weight fast- the Healthy Ways
It is known that weight gain is carried out by consuming more calories than the body usually burns, and it is possible to add 300 to 500 calories per day for a regular increase in weight. But when wanting a faster increase, it is possible to add 1000 calories, and this cannot happen within days Or weeks. It requires a long time, estimated in months or years, and to gain weight in the correct way, the following can be done:
Eat more calories to gain weight fast.
Eat more calories than your body burns. How much depends on your metabolism levels and activity. But if you are not gaining weight, you are not eating enough.
Eat more meals in a day
Small meals are easier to eat than larger ones. They do not make you feel filled. Get up early, eat breakfast, and eat 3-4 more meals per day.
Eat foods rich in calories
Food rich in carbohydrates and/or fats contains more calories per serving. It takes less food to create a surplus of calories. A bulk on pasta, dried fruits, nuts, etc.
Try to add these foods to gain weight quickly
- Nuts: walnuts, almonds, peanut butter, mixed nuts, etc
- Dried fruits: raisins, dates, prunes, apricots, cranberries, dried apples, blueberries, etc
- Dairy: whole milk, full-fat yogurt, cottage cheese, cream, butter, etc
- Grains: pasta, rice, oats, bread, sandwiches, oat bran, barley, brown rice, flaxseed, rye, triticale, etc
- Potatoes, sweet potatoes, yams, dark chocolates, different types of legumes
- Fats: olive oil, coconut, avocado, Whole Eggs, Fatty Fish, Coconut Oil, etc
- Meat: chicken, beef, fatty fish, lamb, etc
Eat foods rich in carbohydrates and containing fiber:
As it provides the body with the energy needed to maintain regular exercise, as it promotes muscle growth. In addition to helping to increase the number of calories and nutrients consumed during the day, such as whole grains.
Eat enough protein to gain weight fast:
The most important nutrient for a healthy weight is protein. Muscles are made up of protein and without it, most of these extra calories may end up in body fat.
Studies show that during periods of excessive feeding, a high protein diet converts many extra calories into muscles (1).
You have to keep in mind that protein has other sides too. It makes you feel fuller, which may reduce your hunger and your appetite dramatically, making it difficult to get enough calories (2).
Protein-rich foods include meat, fish, eggs, many dairy products, legumes, nuts, and more. Protein supplements like whey protein can also be beneficial if you are struggling to get enough protein in your diet.
Eat before and after exercise
Carbohydrates help you endure before exercise, while carbohydrates and protein together help your muscles recover after exercise. 
Get a small meal or snack within at least an hour before exercising.
If you have had a large meal, wait three to four hours before exercising.
Good post-workout snacks may include peanut butter sandwiches, yogurt, fruit, chocolate milk, biscuit, juice with milk, yogurt, or whey protein.
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Healthy fat consumption:
A fat monounsaturated, multiple unsaturated fats ( in English: Polyunsaturated fat); It is found in avocado, fish, nuts, and vegetable oils. Oils, such as those derived from olives and avocados, contribute to heart-healthy and unsaturated calories and fats. A tablespoon of olive oil contains about 120 calories. (6)
Drink milk and other healthy liquids shake, smoothies:
Go liquid. Mixed food is more easily digested than solid food. Make a weight gain drink by mixing oats, milk, bananas, peanut butter, and whey protein into the blender. These drinks can contain any of the following ingredients; milk, yogurt, butter, nuts, fruits, or leafy vegetables, such as spinach, or seeds.
- Drink milk and other high-calorie drinks. Drinking water is good for you, but it can reduce your appetite. If you find yourself filling fluids during meals, try to make these fluids important.
- Drink milk, juices, and shakes. Eat whole milk instead of cream.
- Put peanut butter or protein powder into juices and mixtures.
- Vegetable milk such as coconut milk and peanut milk is fattening and delicious.
- Try traditional nutritious drinks from all over the world. Kefir, Horchata, Chia Fresca, Lacey, Misugaru, and Telba are all rich in calories and proteins.
- Drink water and low-calorie drinks after you eat.
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Eat Energy-Dense Foods- Add spices and condiments and, sauces
Once again, it is very important to eat whole foods with one ingredient. The problem is that these foods tend to be more filled with unprocessed fast foods, making it difficult to get enough calories.
Using lots of spices, sauces can help. The more delicious your food, the easier it is to eat more of it. Also, try to emphasize energy-rich foods as much as possible. These foods contain many calories relative to their weight.
Here are some energy-rich foods that are ideal for gaining weight: Nuts, Dried fruits, High-fat dairy products, healthy fats and oils, Whole grains, Dark Chocolate, Avocado, Peanut Butter, Coconut Milk, Granola, Meats, potatoes, sweet potatoes, cream, cheese, etc
Many of these foods are very full, and sometimes you may need to force yourself to continue eating even if you feel full. It might be a good idea to avoid eating a lot of vegetables if gaining weight is a priority for you. It simply leaves less space for energy-intensive foods.
It’s okay to eat whole fruits, but try to emphasize fruits that don’t require much chewing, such as bananas.
Such as resistance exercises, or regular weightlifting, like these exercises, in addition to a protein-rich diet, can convert extra calories into muscles. To get better results, you must exercise twice to three times per week, and follow the exercises. Targeting the main muscles in the body, such as squats, and chest muscle exercises (Bench presses).
Eat nutrient-rich desserts such as pumpkin pie, oat biscuits, frozen milk, and zucchini bread.
Causes of underweight
There are several reasons that may lead to excessive thinness, including
problems: so when the incidence of excessive activity of the thyroid gland ( in English: Hyperthyroidism); That increases metabolism, and thus leads to weight loss.
As most people are at a severe weight loss; They suffer from uncontrolled diabetes; Specifically, the first type.
As it causes severe weight loss, such as tuberculosis, HIV, or what is known as AIDS and parasites.
A large number of calories are burned due to cancerous tumors, which may cause weight loss.
Wheat allergy (Celiac disease):
Since most people do not know they are infected, which is one of the most sensitive forms of gluten ( in English: Gluten intolerance) unit.
Anorexia nervosa (K) in addition to serious psychological problems. Stress or psychological stress: It may occur due to work, lifestyle, or social relationships, and therefore it may affect appetite and reduce weight.
As it reduces appetite, smokers are more likely to become thin.
Things to avoid while gaining weight
There are things that people who want to gain weight should avoid them, including:
Following a diet with few vegetables:
As it is a source of vitamins and minerals, and its low consumption may lead to malnutrition, and despite giving it a feeling of satiety, it contains few calories, so it is necessary not to exclude it from the diet.
Not doing enough aerobic exercise:
It is possible to exercise three times a week, for twenty minutes, instead of avoiding it altogether, in addition to exercising such exercises as running, swimming, and riding a bike; It is important for maintaining healthy lungs, heart, and brain.
Giving up the idea quickly:
as it is not possible to show results directly, but it requires determination and patience, just as there is a difference between one person and another, and it may take longer for some more than others.
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10 additional tips to gain weight fast in a healthy way
Combining high-calorie intake and heavy strength training are important factors.
However, there are many other strategies to gain weight faster.
Here are 10 additional tips for gaining weight:
- Do not drink water before meals. This can fill your stomach and make it difficult to get enough calories.
- Eat more food. Eat an extra meal or snack whenever you can, such as before bed.
- Drink milk. Drinking whole milk is a simple way to get more high-quality protein and calories at a time.
- Try weight gain vibrations. If you’re really struggling, you can try weight gain vibrations. It is rich in proteins, carbohydrates, and calories.
- Use larger dishes. Certainly, use larger dishes if you’re trying to get more calories because smaller dishes make people eat less automatically.
- Add cream to your coffee. This is a simple way to add more calories.
- Take creatine. Muscle Building Supplement Creatine Monohydrate can help you gain a few pounds of muscle weight.
- Have a good sleep. Sleeping properly is very important for muscle growth.
- Eat protein first and vegetables last. If you have a mixture of foods on your plate, eat calorie-rich and protein-rich foods first. Finally, eat vegetables.
- Do not smoke. Smokers tend to have less weight than non-smokers, and quitting smoking often causes weight gain.
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