"Weight" is something that is a problem when it is too much and a problem when it is too little. Every person has an ideal weight according to their age and height. Maintaining a normal and ideal weight is important for everyone. We usually worry about being overweight, but being underweight is also a concern. Many people struggle with underweight problems. Many people think that eating more food will lead to weight gain. Actually, that's not the case! Unknowingly overeating or gaining weight by taking supplements can cause harm to your body in the future. Today's feature is for those who are stressed about being underweight. Stay with us for easy and effective tips.
Why is underweight a problem?
Body Mass Index (BMI) is an easy way to determine if you are in a healthy weight range. With height and weight, you can calculate the body mass index. A body mass index between 18.5 and 24.9 is considered a healthy range. According to experts, if the body mass index is less than 18.5, it is counted as underweight. Let's find out what the causes of weight loss are.
Eating disorder or anorexia nervosa (gradual loss of appetite, weight loss) Celiac disease (a congenital problem in which the patient's digestive system is hypersensitive to gluten) Thyroid problems Type 1 diabetes Different types of infections Drugs, excess stress, genetics.
There are some great ways to gain weight.
Increasing calorie intake can lead to weight gain. For example, you need to consume more calories than you currently need. You can know how many calories you need to burn through the calorie calculator. If you want to gain weight slowly and healthy, then 300–500 calories more should be kept, and if you want to gain weight quickly, then 700–1000 calories should be kept more. In this case, you can get a proper diet plan from a nutritionist.
2. Increase protein intake.
Adequate amounts of protein (especially vegetable protein) will help with weight gain. Various studies have shown that adequate protein intake helps with muscle growth. Include high-protein foods like meat, fish, eggs, dairy items, nuts, etc. in your food chart for healthy weight gain.
3. Include healthy fats and fibrous carbs.
Want to gain weight by eating more Coke, junk food, and biryani? Eating them may lead to weight gain, but with that comes an increased risk of heart attack, diabetes, and cancer. Foods that are healthy but effective in weight gain can be included in the daily food list. It is better to avoid refined and processed carbohydrates. Healthy Fats You Should Choose. Include whole milk, vegetable oil, avocado, meat, cheese, peanut butter, salmon, etc. in the diet chart.
4. Consume protein smoothies
Protein smoothies are very effective for weight gain. You can make smoothies at home with different types of fruits and nuts. Let's take a look at the smoothie recipe that can be easily made at home.
A banana, a spoonful of chia seeds, half a cup of sweetened yogurt, and a tablespoon of peanut butter—mix all the ingredients to get a delicious banana protein smoothie.
Two cups of full-fat milk, a few nuts (almonds and cashews), two dates, one spoonful of cocoa powder, and one scoop of vanilla ice cream—blend all the ingredients well and make a chocolate vanilla smoothie.
5. exercise
Regular exercise should be done along with eating nutritious food. Apart from gaining weight, exercise also increases appetite and helps in the digestion of food.
6. Eat energy-rich foods.
Include different types of nuts, like almonds, walnuts, and peanuts, in your daily diet. Besides, foods like raisins, dates, full-fat yogurt, cheese, cream, avocado oil, olive oil, oats, brown rice, chicken, beef, sweet potatoes, dark chocolate, coconut milk, etc. will help in maintaining energy.
Some quick tips
1. Avoid drinking water before meals.
2. Try to keep your stomach full all the time.
3. Drink full-cream milk.
4. Practice eating on large plates.
5. If you have a habit of drinking coffee, use cream in it.
6. Get enough sleep.
Those with underweight problems can gain weight very quickly if they follow a proper diet and some rules. Apart from that, it is very important to maintain a healthy lifestyle. Remember that gaining weight is also very time-consuming. If you patiently follow a healthy lifestyle, you will see that your weight will gradually increase.