For some individuals, putting on weight can be just as challenging as losing it is for others. If you’re finding it difficult to gain weight, know that with a strategic approach focusing on healthy habits, it’s absolutely achievable to reach a weight that feels good and supports your overall well-being.
Being underweight isn’t just about aesthetics; it can signal that your body isn’t receiving the necessary vitamins and minerals it needs to function optimally. This deficiency can unfortunately pave the way for various health issues, including a weakened immune system and an increased risk of bone fractures.
Is Being Underweight Unhealthy?
Yes, being underweight can indeed pose health risks. When your body mass index (BMI) falls below a certain threshold, it can indicate a lack of essential nutrients. This nutritional gap can lead to several health concerns, such as:
- Weakened Immune System: Insufficient nutrient intake can compromise your body’s ability to fight off infections, making you more susceptible to illnesses.
- Bone Fractures: Being underweight can be linked to lower bone density, increasing the risk of fractures, especially in older adults.
- Fatigue and Low Energy: Not consuming enough calories can lead to persistent tiredness and a lack of energy for daily activities.
- Irregular Periods (in women): Being significantly underweight can disrupt hormonal balance, potentially leading to irregular or absent menstrual cycles.
- Developmental Issues (in children and teenagers): Inadequate nutrition is crucial for growth and development. Being underweight during these formative years can hinder proper development.
Non-urgent advice: It’s important to consult with a healthcare professional in certain situations related to weight loss. Speak to your doctor if:
- You’ve experienced sudden, unexplained weight loss.
- You’ve lost weight without making changes to your diet or exercise habits.
- You are using food control as a way to manage emotions or stressful situations.
These symptoms could be indicators of an underlying medical condition that requires attention. It’s always best to rule out any potential health issues and get personalized advice.
For further reading, you can explore information on unintentional weight loss and eating disorders.
How to Know If You’re Underweight: Understanding BMI
Body Mass Index (BMI) is a widely used tool to assess whether you are at a healthy weight. It takes into account your height and weight to provide an indicator of body fat.
To determine your BMI, you’ll need to know your height and weight. You can easily calculate it using a BMI calculator.
Use the NHS BMI healthy weight calculator to check your BMI
Healthy Strategies to Gain Weight
Gaining weight healthily is about more than just eating more; it’s about making smart food choices and incorporating the right habits into your lifestyle. Here are effective tips to help you gain weight in a healthy and sustainable way:
Increase Your Calorie Intake Gradually
The foundation of weight gain is consuming more calories than you burn. For adults, a safe and healthy approach is to aim to add around 300 to 500 extra calories to your daily diet. This gradual increase supports steady and healthy weight gain, rather than rapid and potentially unhealthy weight fluctuations.
Eat More Frequently: Smaller Meals and Snacks
Instead of relying on three large meals a day, try eating smaller meals more often, perhaps every 3-4 hours. Incorporating healthy snacks between meals can significantly boost your daily calorie intake. Opt for nutrient-rich snacks like nuts, seeds, yogurt, or fruit with nut butter.
Boost Calories with Nutrient-Rich Additions
Enhance your meals by adding extra calories through healthy, calorie-dense foods. Sprinkle cheese, nuts, or seeds onto your salads, pasta dishes, or yogurt. These additions not only increase calorie content but also provide essential nutrients and healthy fats.
Choose High-Calorie, Healthy Drinks
Swap low-calorie beverages for high-calorie, nutritious options, especially between meals. Milkshakes made with fruit and protein powder, smoothies packed with yogurt and healthy fats, or even just whole milk can be excellent choices. Avoid filling up on drinks right before meals, as this can reduce your appetite for solid food.
Maintain a Balanced and Varied Diet
Focus on eating a balanced diet from all food groups. Include plenty of fruits and vegetables, starchy carbohydrates like bread, pasta, and rice (preferably whole grain), and dairy or dairy alternatives. A varied diet ensures you’re getting a wide range of vitamins and minerals necessary for overall health.
Prioritize Protein Intake
Protein is crucial for building muscle mass, which is a healthy component of weight gain. Incorporate protein-rich foods into each meal, such as beans, lentils, fish, eggs, and lean meats. Protein shakes can also be a convenient way to increase your protein intake, especially after workouts.
Opt for Easy-to-Prepare, Healthy Snacks
Keep healthy, easy-to-prepare snacks readily available for when hunger strikes between meals. Yogurt, rice pudding, hard-boiled eggs, fruit, nuts, and cheese are all excellent choices that require minimal preparation.
Incorporate Strength Training and Exercise
Engage in regular strength training exercises or activities like yoga. Exercise, particularly strength training, not only helps build muscle mass but can also stimulate your appetite, making it easier to eat more. Building muscle is a healthy way to gain weight, ensuring the weight you gain is beneficial for your body composition.
What to Avoid When Trying to Gain Weight
While aiming to gain weight, it’s crucial to focus on healthy strategies and avoid unhealthy shortcuts:
- Don’t Rely on Unhealthy Foods: Avoid relying on chocolate, cakes, sugary drinks, and processed snacks as your primary sources of calories. These options are often low in nutrients and high in unhealthy fats and sugars, which can negatively impact your health in the long run.
- Don’t Fill Up on Drinks Before Meals: Avoid drinking large amounts of fluids, especially low-calorie drinks, right before meals. This can make you feel full and reduce your appetite for the nutrient-dense foods you need to eat to gain weight.
Further Support and Resources
Adding Healthy Calories to Your Diet
To incorporate more healthy calories into your diet, consider these simple additions:
- Add a tablespoon of olive oil or healthy fats to your meals.
- Include avocado in sandwiches or salads.
- Choose full-fat dairy products like whole milk and yogurt, unless advised otherwise by a healthcare professional.
- Snack on nuts and seeds throughout the day.
Building Muscle Mass
Strength training and yoga are excellent ways to build muscle mass. For guidance and inspiration, you can explore free exercise videos available at home through resources like the NHS Fitness Studio.
Meals on Wheels Service
If you find it challenging to cook or shop for groceries yourself, you might be eligible for a meals delivery service, often referred to as “meals on wheels.” This service is typically provided by your local council’s social services. You can find more information about this service on the GOV.UK website.
Gaining weight healthily is a journey that requires consistency and a focus on nutrient-rich foods and healthy habits. By following these guidelines and seeking professional advice when needed, you can achieve your weight gain goals in a way that supports your overall health and well-being.
