Healthy Ways to Gain Weight for Underweight Adults

Being underweight can be concerning, as it may be a sign of an underlying health condition. Additionally, being underweight can negatively impact energy levels, immune function, and overall health. For some, gaining weight can be just as difficult as losing weight. This article will discuss healthy strategies adults can implement to reach a normal weight.

Introduction

Being underweight is defined as having a body mass index (BMI) below 18.5 kg/m2. Individuals with a BMI below this threshold are considered to be underweight. While being underweight may seem desirable to some, it can be just as problematic as being overweight if it negatively impacts health.

Being underweight has been associated with the following health risks:

• Decreased muscle strength
• Weakened immune system
• Higher risk of osteoporosis
• Irregular periods in women
• Fertility issues
• Fatigue
• Hair loss
• Poor wound healing

Therefore, underweight individuals need to reach a healthy weight safely through dietary changes, strength training, and lifestyle habits. This article will provide evidence-based tips to help underweight adults gain weight in a sustainable, healthy manner.

Dietary Changes

One of the most effective ways to gain weight is to increase caloric intake. Underweight individuals need to consume more calories than they burn each day to store energy and build muscle. To gain weight at a slow, steady pace, aim for an additional 300-500 calories per day. For more rapid weight gain, 700-1,000 extra calories may be needed daily.

When increasing caloric intake, focus on nutrient-dense foods from all food groups. Lean proteins, complex carbohydrates, healthy fats, fruits, vegetables, and dairy products can all help facilitate weight gain. Specific examples include:

• Lean meats like chicken, turkey, fish and beans
• Whole grains like oats, brown rice, quinoa and whole wheat bread
• Nuts, seeds, avocados, nut butter
• High-calorie fruits like bananas, dried fruits and fruit juices
• Starchy vegetables like potatoes and sweet potatoes
• Full-fat dairy products like milk, yoghurt and cheese

Consuming smaller, well-balanced meals and snacks throughout the day can make it easier to eat more calories. Drink high-calorie beverages and shakes between meals to increase intake. Keep a food journal to ensure adequate calories and nutrients are consumed daily.

Strength Training

Engaging in strength training while increasing caloric intake will help ensure the extra calories are utilized to build muscle mass instead of being stored as fat. Focus on lifting weights 2-4 times per week, gradually increasing weight amounts lifted over time. Compound exercises that work for multiple muscle groups simultaneously are ideal. Squats, deadlifts, bench presses, rows, and shoulder presses are great options.

Always practice proper form to prevent injury. Consider hiring a personal trainer or taking a strength training class when first getting started. Building muscle mass increases overall body weight due to the high metabolic needs of muscle compared to fat.

Lifestyle Modifications

• Get adequate sleep - Allow for 7-9 hours of sleep nightly to help facilitate muscle growth and optimize appetite-regulating hormones like leptin and ghrelin.
• Manage stress - High stress can sometimes suppress appetite. Use stress management techniques like yoga, meditation and deep breathing.
• Eat more frequently - Consume 6 small meals throughout the day rather than 2-3 large meals to increase calorie consumption.
• Chew food thoroughly - Chewing food well helps facilitate digestion and enables the body to absorb more nutrients.
• Stay hydrated - Drink water, juices, protein shakes and smoothies in addition to meals to add extra calories.
• Use nutrient supplements - Speak with a doctor about using supplements like protein powder, creatine or omega-3 fatty acids to support healthy weight gain.

Conclusion

Gaining weight in a gradual, healthy manner requires consuming more calories than your body needs each day. Focus on getting extra calories from nutrient-dense whole foods and incorporate strength training to build muscle. Make lifestyle adjustments like getting adequate sleep, managing stress, and eating more frequently. With consistency and dedication, underweight individuals can safely reach a normal body weight. Reach out to a doctor or dietitian for personalized recommendations.

References

Gunnars, K. (2018, July 20). How to Gain Weight Fast and Safely. Healthline.

Zeratsky, K. (2020, August 27). What’s a good way to gain weight if you’re underweight? Mayo Clinic.

Underweight adults. (2020, April 21). NHS.

Prevention, C. f. D. C. a. (2020, September 17). Healthy Weight, Nutrition, and Physical Activity. CDC.