Easy way to gain a healthy weight
What are the symptoms of underweight?
Not everyone who is underweight experiences negative side effects or symptoms as a result of being underweight. However, some people experience the following symptoms as a result of being underweight:
Skin, hair of teeth issues:
If a person does not consume enough nutrients in their regular diet, they may experience physical symptoms such as thinning skin, hair loss, dry skin, or poor dental health.
Being constantly exhausted:
Calories are a unit of measurement for the amount of energy that a specific food can provide. A person may feel worn out if they aren't eating enough calories to maintain a healthy weight.
irregular periods problem:
Women who are underweight may experience irregular menstruation, menstrual stopping, or a delayed or missed first period in adolescents. Infertility may result from irregular or nonexistent menstruation.
Poor immune system:
Your body cannot store energy if you don't receive enough nutrition. This makes battling diseases challenging. Your immune system may find it challenging to recuperate after being ill.
Slowed development and growth:
This is particularly true for kids and teenagers, whose bodies require a lot of nutrients to grow and maintain health.
What are the reasons for being underweight?
People who have hyperthyroidism frequently burn extra calories throughout the day due to their overactive metabolism. Even when food intake is increased, hyperthyroidism can make it difficult to gain weight if treatment is not taken.
Type 1 diabetes
A form of autoimmune disease known as type 1 diabetes occurs when the body attacks the cells in the pancreas that are in charge of producing insulin.
The hormone insulin is in control of glucose metabolism. Uncontrolled type 1 diabetes raises blood glucose levels, which are ultimately excreted in the urine. Unintentional weight loss may result from this excessive excretion of glucose.
Treatments and medications
It can be challenging to maintain a healthy weight when taking some drugs and treatments that make you feel nauseous, vomit, vomit, and have diarrhoea.
People who need these kinds of medicines frequently lose weight and find it challenging to gain weight while undergoing treatment.
Some people have a naturally low Body fat percentage as a result of genetic physical traits.
Regular physical exercise
Runners and others who participate in high levels of physical activity may burn a lot of calories, which leads to low body weight.
Best tips for healthy weight gain.
If your body mass index(BMI) is lower than 18.5, then it is an indication that you are underweight. Some people end up with an inactive lifestyle and processed foods to gain weight, but instead of doing good, it has a bad impact on the body.
Just like weight loss requires a healthy lifestyle, healthy weight gain is only possible with healthy dietary and lifestyle habits. Keep reading to learn more about weight gain.
Don’t add too many calories instantly. Try to increase your calorie intake gradually.
Snacking on high-protein, whole-grain and carbohydrate-rich snacks several times a day can help you gain weight. Include peanut butter crackers, protein bars, pita chips, hummus, and almonds.
No Empty Calories:
High-calorie foods increase body fat instead of lean body mass, and they are also high in fat, sugar, and salt, which are not good for your heart and blood vessels.Fruits & Vegetables:
Try to include at least 5 portions of a variety of fruits and vegetables every day in your diet.Full-Fat Dairy:
Include full-fat dairy milk, yoghurt, and cottage cheese in your diet instead of toned or low-fat dairy.Eat Fish:
If you are a non-vegetarian, including at least 2 portions of fish every week is a great option. You can try salmon or mackerel.Drink Water:
Drink plenty of fluids and water throughout the day. But avoid drinking water before meals, so that you don’t feel full early.Breakfast:
Have porridge in full-fat milk garnished with fruits or raisins, eggs on whole toast, or homemade milkshakes for breakfast.Lunch:
Potatoes, beans, or tuna that contain a good amount of carbohydrates and protein are ideal for lunch.Dinner:
You can try having dinner close to bedtime for weight gain, but avoid going to sleep just after having meals.Exercise:
Doing strength training, weightlifting, yoga, squats, lunges, pushups, and pullups to build muscle and gain weight, but avoid aerobics and cardio as they burn calories faster.Supplement: