Recently, many people left me a message to ask, I am too thin how can I gain weight? Now when it comes to weight, people often say that they are too fat and want to lose weight. Unexpectedly, there are so many people who want to gain weight. Today I will talk to you about how to gain weight healthily.
What is the harm in being too thin?
Body weight consists of fat body weight and fat-free body weight. It is an important indicator for objectively evaluating human nutrition and health status. Healthy body weight refers to the body weight that maintains the body’s various physiological functions. The weight of each component constitutes an appropriate proportion. Underweight or overweight, or an unbalanced proportion of the weight components are unhealthy manifestations.
There are generally two cases of underweight, one is that the body fat content and lean body weight are relatively light, and the other is that the fat content is normal, but the lean body weight is relatively light, which occurs especially prominently in women. For health and physiological function needs, men’s essential body fat should be at least 3%-8%, and women’s essential fat should be at least 12%-14%.
If you eat too little or have too little activity, you may be underweight or lose weight . This may lead to physical weakness, and increased risk of infectious diseases.
Are you really underweight?
Body mass index (BMI) is usually used to determine whether the body weight is healthy. Our dietary guidelines believe that the healthy body mass index (BMI) of adults is 18.5-23.9. If it is less than 18.5, it is too thin. The calculation of BMI is weight (kg) divided by the square of height. If your BMI is lower than this minimum 18.5, then you should gain weight (fat gain). If you look thinner, but the actual BMI is not below this minimum, and your body is basically healthy, then there is no need to gain weight.
Why are you underweight?
For people who are underweight (BMI<18.5), before trying to gain weight, they must first understand the reason for their thinness, and in particular need to rule out the cause of this. There are many reasons why thin people can’t get fat.
1. Caused by genetic factors; for example, some people have poor digestion and absorption, or the body’s calorie consumption is much higher than that of normal people, and it is difficult to gain weight anyway because of low intake or fast consumption. Only a healthy gastrointestinal tract can absorb and digest well. A balanced diet is very important for people with low digestive function, because eating too much a meal often, not only cannot be effectively absorbed, but will cause gastrointestinal burden.
2. Emotional influence. For example, some people may cause excessive secretion of epinephrine due to mental factors, which leads to the rapid breakdown of fat, leading to weight loss in a short time.
3. Disease problems. Some diseases, such as hyperthyroidism, diabetes, eating disorders, kidney disease, body dimorphic disorder (BDD), tumors, etc., may cause the body to lose weight.
Once you find that you are underweight, you should first rule out the cause, because if it is caused by disease, you should first treat these diseases, and then choose the method of gaining weight.
How to gain weight?
Once you understand why you are thin, you must gain weight in a targeted manner. For example, some people are born with poor digestion, so it may be easier to digest the food they usually eat as much as possible; some people only have less muscle but more fat, so they must exercise more to increase the amount of muscle.
Of course, for normal people, after excluding the cause of the disease, if they are underweight, they can assess the amount of food consumed, energy intake level, diet composition, physical activity level, body composition level, etc. According to the current health status, energy intake and physical activity level, gradually increase the energy intake to the corresponding recommended level, or slightly higher than the recommended amount, while balancing the diet. It is possible to increase the intake of cereals, milk, eggs, and meat, and exercise moderately every day.
In general, the most basic principle to gain weight is to ensure that energy intake is greater than energy expenditure. Mainly, we should insist on three aspects of nutrition, exercise and rest to achieve better results.
1. In terms of diet, ensure protein intake and a balanced diet.
It is necessary to pay attention to dietary balance, ensure the intake of cereals, vegetables, fruits, meat, egg, milk, and increase protein intake. Appropriate amount can be achieved on the premise of ensuring the supply of high-quality protein, for example, increase the staple food, that is, starchy food, such as eating a few bites of steamed buns, a few bites of rice, a piece of bread, a few pieces of potatoes, etc. add nuts between meals or dried fruit snacks. After exercise, eat some protein-rich fish and egg foods while taking advantage of your appetite. Add a supper at night. It is recommended to use yogurt, lean porridge, egg noodle soup, bread and other easily digestible foods. Of course, in order to gain weight, you should usually eat less fried fast foods, control the amount of drinking, and ensure adequate drinking water.
When increasing the amount of food, you should also increase it gradually and slowly. For example, you used to eat only one bowl of rice per meal, but now you can add half more bowls, or eat more lean meat. Don’t think that the more you eat, the better, too much will cause digestive and mal-absorption problems, metabolic disorders and other troubles. Usually people increase daily calorie intake by 100-300 kcal per day.
Special reminder, we must ensure the intake of protein, especially high-quality protein. Because protein is an important component of our body organs, if the protein is not enough, various organs of the human body may be damaged. Don’t just blindly increase energy.
2. Proper exercise to increase lean body mass.
Proper exercise is also critical. Because in healthy weight gain, we want to increase the amount of muscle and increase lean body mass, not just increase fat. Increasing lean body mass, our physical strength and body shape will be better and healthier. Adhering to exercise can improve the state of the human body to a certain extent, help regulate physical function, increase physical strength, and body muscle content. If you want to know about exercises that can help you gain muscles, click here.
3. Reasonable work and rest to ensure adequate sleep.
It is necessary to pay attention to reasonable rest time and sufficient sleep to gain healthy weight. Finally, remind everyone who wants to gain weight, no matter what the situation, if you want to increase your weight, you must increase your weight on the basis of promoting overall health and improving the quality of life. Don’t be fat for fat, because once you get fat, it will be difficult to lose weight.