Gain weight healthily for an optimal body weight

 Many people are overweight, but underweight can also be harmful. Then it is important to gain weight in a healthy way. What to pay attention to when cooking and eating, so that weight rises.

What are the causes of being underweight?

Losing weight is a difficult task. But neither is healthy weight increase, at least for persons who are permanently underweight. Underweight is caused by a variety of factors. Thin people frequently inherit an exceptionally rapid metabolism, which leads them to gain weight while eating regularly. Diseases can also contribute to being underweight; on the one hand, they can urge eating too little, such as:

• Stomach issues
• Swallowing problems
• Stress-related appetite loss, for example, or mental diseases such as depression

Diseases that impede food absorption or boost energy metabolism, on the other hand, exist. Those who are affected will then lose or gain weight despite proper nourishment, which includes:

• Food allergies
• ulcerative colitis and Crohn's disease are examples of chronic intestinal disorders.
• Problems with metabolism
• serious infections
• cancer

Another factor that influences eating behavior in certain people is self-image. Being slender, or even exceedingly thin, corresponds to many young women's beauty ideal. This desire might disrupt dietary habits and jeopardize one's health.Diets are frequently used as a gateway drug into eating disorders. Women between the ages of 18 and 20 are the most likely to suffer from an eating disorder, accounting for 13%, compared to about 9% of women between the ages of 20 and 25.

When is someone considered underweight?

As an example, suppose a person weighs 70 kilograms and stands 1.70 meters tall, resulting in a BMI of 24.2 – a healthy body weight. Those weighing barely 45 kilograms and standing 1.70 meters tall have a BMI of 15.6 and are thus severely underweight. If the cause is unknown, it should be determined as soon as possible. Other criteria, known as anthropometric parameters, are used by doctors. You measure the circumference of the abdomen, the upper arms, and the waist, among other things.

Underweight in children is diagnosed by comparing the weight with the values of a large reference group of children of the same age using so-called percentile curves. The middle is represented by the 50th percentile. In other words, one-half of the youngsters are lighter than the examined child, while the other half are heavier. Pediatricians consequently examine how far the body weight deviates from the average. Underweight is defined as a value less than the tenth percentile. In this instance, up to 10% of the other offspring would be lighter.

Healthy weight gain in underweight: why is this important?

How can I gain weight in a healthy way?

If you are underweight due to a specific cause, such as a disease, these should be addressed first. The next step is to absorb more energy than the body consumes, at which point the weight will naturally rise. The amount of energy required is determined by age, gender, size, and activity level. Anyone who moves a lot, works physically, or participates in sports uses more energy than someone who sits or relaxes much of the time.

The muscle-fat ratio is also important: muscles require a lot of energy, therefore a higher proportion suggests a higher energy turnover. This is also why men require approximately 500 kilocalories more per day than women - their muscular mass is larger. However, you should not give up sports in order to burn extra calories because lack of activity is as bad and raises the risk of cardiovascular disease, among other things. Back discomfort and other musculoskeletal problems are also more likely. A food and exercise plan can assist you in achieving both healthy weight growth and optimal muscle strengthening. A nutrition consultation and your doctor will assist you.

Gaining weight through food - the most important tips

Healthy calorie bombs

• Choose nutritional foods: Select high-calorie items that are also healthful. Cover wholemeal bread with avocado slices, for example, or combine fruit smoothies with banana. Oatmeal porridge with fruit (such as banana or frozen berries) and nuts, yoghurt or fruit uark are also high in nutrients. It is recommended to produce your own quark by combining natural yoghurt or quark with fruit and, ideally, almonds. When the fruit is perfectly ripe, the curd becomes naturally delicious. Fish containing unsaturated fatty acids, such as salmon, mackerel, or tuna, are also recommended once or twice a week. Important: Avoid high-calorie prepackaged meals that are heavy in sugar and bad fats.
• Modify recipes: Bake veggies with cheese, thicken sauce with cream, and fry pasta, potatoes, and rice in rapeseed oil.
• Replace water and tea: milk, homemade cocoa, milk-fruit shakes and freshly squeezed fruit juice taste and provide important nutritional components in addition to calories. You can also refine shakes with cream or add coconut milk to fruit juices. Another healthy calorie drink is malt beer.

Tips for Increasing Appetite

• Snacks that are delicious: Take small meals several times a day, such as fruit, cereal bars, or cheese cubes sprinkled with grapes or olives. In between meals, try sausages or veggie sticks with a creamy dip. Other options include trail mix, pickled veggies in oil, dried fruits, and homemade energy bars. It is often easier to consume numerous modest meals rather than a few large ones. Set an alarm on your phone to remind you to eat your snacks.
• Small snacks: Large amounts frequently cause a sense of compulsion or pressure. So, even for youngsters who do not eat properly, do not overfill the plate, but rather follow. Plate leftovers should be accepted.
• Eating with pleasure: Eat whatever you like; eating should not be a work.
• Shopping and cooking as a great experience: Go shopping with intention, and treat yourself to something unique. If your children eat too little, you can choose food and make it together afterwards. Favorite foods can be provided more frequently.
• avoid distraction: turn off the TV when eating, and take a break from social media
• eat with our eyes: Make your food look appealing, even if you're sitting alone at the table.
• Tasteless sugar: If you are not gaining enough healthy weight with these tips, you can also utilize maltodextrin. This is a flavorless sugar that can be mixed into sauces, beverages, and yoghurt, for example.

Read also:

• How do you get the best body with little training?
• Get a firm and perfect body for women
• Lose weight in 30 days