We always talk on weight loss and come across a serious issue in the United States, but now even in India, we are seeing this trend. Consumers very often see advertisements and news reports on trendy diets, flashy products, and magic pills which promise them to lose weight.
Very often people do not pay attention to being underweight. It is always observed that being thin is perfectly ok. But being too thin also looses one’s image for a good personality. But the reality is that being underweight can cause health problems.
❍ Improvement in Weight Gain
Fat is always held responsible for causing people to be overweight and obese. However, not all fat is bad. In fact, the breaking down of carbohydrates and storing energy (calories) in the form of fat is good.
Stored energy from fat helps one to get through an exhausting job or workout. It plays a key role in brain development, and in preventing inflammation (swelling) and blood clots. Fat helps in Growing healthy skin and hair, as well.
One can determine whether one is underweight by using a Body Mass Index (BMI) calculator. This online tool considers our weight, height, age, and gender to calculate a score. If one’s BMI is less than 18.5, one is underweight. The doctor also can help one to know the main reason if one is underweight based on height, weight, and diet, and the activity level.
Healthy weight gain requires a Balanced nutritious diet, just like a weight loss program.
Eating junk food may result in weight gain but it will not satisfy the nutrition our body needs. Even if the fat, sugar, and salt in junk food don’t result in extra weight, it can still harm our body.
❍ For improving weight gain, the following tips can help
❍ Add Healthy Calories to Gain Weight
One doesn’t need to drastically change the diet. One can easily increase calories by adding nuts or seed toppings, cheese, and healthy side dishes. One can also eat almonds, sunflower seeds, fruit, or whole-grain, wheat toast.
❍ Rich in Nutrients for Healthy Weight Gain
In place of eating junk food, eat foods that are rich in nutrients. Consume high-protein meats, which can help one to build muscles. One can also eat nutritious carbohydrates, such as brown rice and other whole grains.
❍ Enjoy Snacks to Gain Weight
Prefer to have snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. One can consume snacks that contain “good fats,” which are Important for a healthy heart. Which includes nuts and avocados.
❍ Eat Small Meals In Between the Main Meals
If one is rebellious with a poor appetite, due to medical or emotional issues, then going for large amounts of food may not seem appealing. Consider eating smaller meals throughout the day to increase calorie intake.
❍ Strength Training Exercises to Gain Weight
If one does too much aerobic exercise it will burn calories and work against our weight goal, strength training can help to increase the weight. This includes weightlifting or yoga. One can gain weight by building muscles.
❍ Main Causes of Underweight
Genetics- One could be born with a higher-than-usual metabolism.
High physical activity- It also can be a part of an active job or an energetic personality. If it is so then it might be burning more calories than people who are inactive.
Illness- Prolonged illness can affect the appetite and the body’s ability to use and store food. It may be a sign of diseases, such as thyroid problems, diabetes, digestive diseases, or even cancer. Talk to a doctor about sudden weight loss.
Medicines- Certain prescribed medicines can cause nausea and weight loss. Cancer treatments, such as chemotherapy, can reduce appetite and worsen weight loss from illness.
Psychological Problems- If one is not mentally sound then it affects every part of our lives. Cause stress and depression which disrupt healthy eating habits. Fears and distortions can lead to eating disorders. If one is suffering from damaging emotional issues, consult the doctor immediately. He or she can help one to get the care, assistance, or counseling if needed.
“Sound Health Keeps One Physically and Mentally Fit”
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