Contribution: Rachna Aryan
For some people, gaining a lean body weight can be just as difficult as losing weight for others.
If done in a smart, healthy way, though, it won’t take long before it hits the magic number on your scale.
Weight loss will be followed by fatigue and constant tiredness.
If you are underweight, it can be due to various reasonsIncluding:
- Dietary habits
- Underlying health problems
- Effects of certain drugs
- Genetic traits
- High metabolism
- Excessive physical activity
There is a lot of focus in the medical community on the health consequences of being overweight, but what about the effects of being underweight?
According to research, low weight increases the risk of various health problems. Keep reading to learn more about these risks, as well as how you can get help.
Underweight health risks
Although being overweight is a well-known cause of health problems, being underweight can lead to health problems.
There are various risks and complications associated with being underweight. These risks include:
- Malnutrition, vitamin deficiency or Anemia
- Immunity is reduced
- Surgery increases the risk of complications
- Fertility problems and pregnancy loss
- Problems with the growth and development of children
- Decreased bone density
- Hormonal imbalance
- Physical weakness
- Vitamin and mineral deficiencies
By making some changes in your eating habits, you can achieve a healthier weight and avoid the negative health effects of being underweight.
In addition, multiple lifestyle changes are independently associated with long-term weight gain.
Tips to add pounds healthily
There are many foods and supplements available that can help you gain weight. Instead Waste your time or money on “miracle” powders, pills and products that claim to increase muscle mass, concentrate on a balanced diet and exercise frequently.
Here are some tips to help you gain weight or gain muscle in a healthy way.
- Try to eat smaller, more frequent meals every three to five hours. Add more snacks to your routine.
- Stick with nutritious foods like cereals, fruits, vegetables, dairy products and lean protein.
- Drink calorie-rich drinks such as whole milk or cream, juices, shakes instead of water, tea, black coffee and diet beverages that have no calories.
- Choose homemade protein smoothies instead of readymade protein supplements.
- If the drink reduces your appetite, avoid drinking water or other liquids 30 minutes before meals so that you do not feel satisfied.
- Choose high-calorie foods that provide energy and build muscle mass, such as butter, salad dressings, mayonnaise, high-fat cheese, beans, eggs, and full-fat yogurt.
- Exercise is important for your health, muscle strength, balance and flexibility. Physical activity helps to stimulate your appetite.
- Avoid junk foods like chips, sugary soda, donuts and candy. These will add pounds but will not be a source of healthy weight gain.
- Try to drink two glasses of milk every day as it is a complete food because it is rich in all the nutrients our body needs.
- Prepare your meals with extra virgin olive oil or coconut oil or butter to add calories.
- Red meat and fatty fish are a rich source of protein that helps you build muscle and gain weight.
- Starchy foods are an affordable and tasty alternative to rapid weight gain. Foods like potatoes and corn contain carbohydrates and calories that increase muscle glycogen stores.
- Rice is one of the most convenient sources of carbohydrates needed for weight gain. It is a calorie-dense diet rich in nutrients and carbohydrates that can facilitate the process of weight gain. One cup of rice provides about 200 calories which contributes to weight gain.
- Dried fruit has a great potential to help you gain weight, as it contains a variety of antioxidants, proteins, calories and micronutrients. A handful of nuts, cashews or walnuts can be added to many foods, including salads, for weight control. Seeds like sunflower seeds can be enjoyed as a healthy snacking alternative.
- Make sure you are always hydrated and only stick to your healthy, nutritious diet.
The latest thought
An underweight person lacks the nutrients needed to keep bones, skin, hair, and other vital organs healthy.
Concentrate on getting enough nutrients – calories, vitamins and minerals – for your body to function properly.
Also, by choosing regular health screenings, you can stay on top of your health condition and take preventative measures if you are at risk of contracting any disease.
Book a complete physical health exam today!
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