If you think that it is only those who aim to lose weight who are having a hard time, you may be wrong. There are people who want the opposite the happen, they want to gain some weight and become more healthy by adding a few pounds into their bodies. Since each person has a different body build and metabolic rate which is one of the big contributors to an individual’s weight gain or weight loss, sometimes it is hard for people to gain weight even if they eat more than what they are used to. Read on for some tips on how to start your weight gaining plan.
Since it is more common to encounter people who are suffering from obesity or being overweight, we tend to forget that situations like being underweight also exists as it is also considered to be a health problem that may end up in more dangerous issues when not resolved immediately. Fortunately, there are now a lot of ways on how to handle most issues related to being underweight and it is a relief that these methods focus more on gaining weight and muscles and at the same time they provide the individual with realistic health improvements.
How To Determine If Someone Is Underweight
Usually, when it comes to cases of being underweight, they are more often associated with poverty and malnutrition which is true most of the time. However, being underweight is not only dependent on such cases since anybody may possibly encounter this condition despite their social status in life. Underweight issues often happen more to people who are in the middle social class, and this just shows how it continues to become a problem worldwide even if the cases are not as many as those who suffer from obesity.
So, how are we able to identify is someone is having a problem with their weight, specifically underweight? It can be determined by getting the person’s body mass index or BMI. If the result shows that the individual has a BMI lower than 18.5, it is clear that they are suffering from insufficient weight or underweight. The problem comes with the effect of being underweight to the body because once the BMI is read to have a count that low, the body will have some problems in its functions and it may also affect the overall health negatively.
Another thing to consider regarding the connection of BMI to being underweight is that it is not always an indication of being unhealthy. There are also a lot of people who may look skinny and underweight but in reality, they are considered to have their health in perfect shape. Thus, low BMI does not always mean that the person is suffering from health conditions.
As the cases of being underweight are being studied, the results have shown that the female population is more prone to this. It was clearly seen that women and girls, in general, have more cases of underweight subjects compared to men and boys. This may also be noticed in the US wherein the ratio between men and women in the ages 20 and above who are underweight are said to be 1 is to 3 respectively.
What Will Happen If Someone Is Underweight
Although obesity is considered to be one of the deadliest health conditions that anyone can possibly face, think of underweight issues in the same way.
In addition to being as deadly as obesity, there also some studies that prove that there may also be chances wherein underweight problems may result in an even more dangerous effect compared to obesity. The study has shown that the men who are known to be underweight have higher risks of early death which have a percentage of 140%. It may be lower for women, but those who are underweight may also be part of the population who has an increased risk of early death with a percentage of 100%. Compared to obesity which only increases the risk by 50%, it was then revealed that being underweight may possibly be more dangerous than the worldwide issue of obesity.
Other than the possibility of early death, being underweight may also result in more health issues like a weaker immune system due to impairment, more exposure to infections, weaker bones than can lead to fractures and osteoporosis, and fertility problems to name a few. There are also chances wherein the underweight individual may easily get neurological and mental disorders such as dementia.
Starting Your Weight Gaining Plan
It is not easy to gain weight, just like how it is with losing it. Most people think that the best way to do this is by consuming more food than usual and eating a lot of fats, but some of them fail to consider how health is also important and must be considered as a priority too even while gaining weight. Stuffing your face with added sugars, junk foods, soda, unhealthy fats – sure, they may help you gain weight fast but it is not right to get the overall health compromised just for the sake of gaining weight faster. When one sticks to eating unhealthy foods in order to gain weight, they develop medical problems like heart disease and diabetes; thus this type of method is not and will never be advised for anyone.
The perfect way to to start your weight gaining plan is by getting enough muscles at the same time while having an increased body weight.
Here are some of the healthiest foods that you can add to your diet to gain more weight and be healthy while at it:
Protein smoothies or shakes
This one is really easy to make since protein powders are readily available for purchase almost anywhere. Protein shakes are known to be one of the main supplements consumed by weightlifters and athletes, they drink these shakes to gain more muscle as they exercise. Similarly, it is effective even for people who are not into physical activities.
Milk can provide a lot of vitamins and minerals, plus it is really helpful for stronger bones. Did you know that it can also help you gain weight? It has the ability to aid in the growth and development of muscles too, and the macronutrients it contains are enough for the body to become more active and healthier.
As people who aim to lose weight try their best to restrict their diets with rice, the opposite will be applicable for those who want to gain more weight. Rice is a known carbohydrate-rich food, so if you want to boost your weight you may try eating more rice. However, consumption should still be handled properly because too much rice may lead to a few complications.
You can both enjoy your food and benefit from it especially if what you’re eating is red meat. Red meat is one of the best sources of muscle-building nutrients, thanks to all the amino acids present within it which are supposedly the main players of the food’s ability to increase muscle mass.
Potatoes and other starchy food
Potatoes may act the same way as rice. They have enough of the carbs that can help anyone gain weight, and they are cheaper and can be bought anywhere possible. Other possible alternatives are corn, sweet potatoes, quinoa, oats, buckwheat, beans and legumes, and a lot more.
Salmon and other fatty fishes
The fats that are contained in fatty fishes, like omega-3 fatty acids, are considered to be the healthiest fats available for consumption. They have a lot of health benefits like how they can boost an individual’s heart health and they may also provide a few additions for the person’s weight gain.