Being underweight is a common concern for many people and can result from poor nutrition, underlying health conditions, inherited traits, or a faster metabolism. However, achieving a healthy weight gain is imperative. It is crucial to follow a strategic and balanced approach to reach weight gain goals. This blog will provide you with helpful tips for safe and effective healthy weight gain.
How to Identify "Underweight" Conditions?
Being underweight refers your body mass index (BMI) is below 18.5. In case you find a similar condition with yourself, you need to work on obtaining optimal health. But a BMI less than 18.5 does not indicate that you are suffering from any health problem. You may opt to go with safe and natural tips to gain weight and maintain your body mass index.
What are Safe Strategies for Weight Gain?
When you feel the need to gain weight, you may execute multiple strategies including a healthy diet plan. So you may go with these tips:
1. Increase your calorie consumption:The consumption of more calories than your body's requirements will help you gain weight easily. You may also use the calorie calculator to maintain the standard amount of calorie intake.
However, your requirements might vary as per your physical activity based daily. Therefore, you may have to change the amount of intake to ensure effective & healthy weight gain. People occupied with lots of physical activities may consume more calories than they burn.
2. Increase your protein consumption.
The consumption of protein in sufficient quantities is also a helpful initiative to aid the weight gain process. It helps build the muscles and promote skeletal growth.
This is why; you can ‘include the protein intake in your diet plan to achieve the goal safely. However, excessive intake of the protein may increase the risk of cardiovascular disease.
3. Increase your carbs and fat intake:
Usually, people who tend to gain healthy weight may prefer the intake of either carbs or fat. Both carbohydrates and fats are essential to help you maintain your energy level. Some individuals naturally prefer the intake of diets that are higher in carbohydrates or fats.
It is crucial to emphasize the importance of a balanced diet to attain specific weight goals. You may increase the consumption of carbs and fat as per your current weight and the nature of physical activities to maintain your energy level and gain the required weight.
4. Increase the consumption of energy-dense foods:
You may prefer to increase the consumption of energy-dense foods in certain situations. It is important to approach with consideration of individual health conditions, goals, and overall dietary balance.
Those who are looking to gain weight may prefer to consume more energy-dense foods for weight gain and muscle development. Underweight individuals may focus on the consumption of energy-dense foods to ensure they are getting enough calories and essential nutrients to support overall health and well-being.
5. Get quality sleep:
Quality sleep is essential for well-being as it plays a crucial role in supporting various bodily functions, including immune system function, metabolism, and cardiovascular health. Quality sleep helps reduce the risk of chronic diseases and keeps you refreshed and active every time.
Most often, lack of sleep may lead to mood swings, irritability, and increased stress. These factors prevent bodily development and you may end up with an unhealthy condition of your body. Thus, to improve your weight and overall health, you must prioritize the importance of quality sleep.
What are the Causes of Being Underweight?
Many people complain about their being underweight. However, most of them are not aware of the real-time cause that needs to be resolved. However, they may face issues with their weight due to these medical conditions:
Eating disorders:
It refers to the behavioral condition where an individual may experience persistent disturbance in the consumption of food due to distressing thoughts. It affects the physical and psychological circumstances and leads to rapid loss of weight.
Thyroid problems:
It is associated with the hindrance of producing the right amount of hormone required to keep your body function normal. It causes various changes and may either lead to weight loss in the case of hypothyroidism or unexpected weight in the case of hyperthyroidism.
Diabetes:
People in the initial stage of diabetes may end up with unintentional weight loss which leads to dehydration with frequent calls of urination. It also damages the vagus nerve that supports the movement of food through the stomach and intestine, keeps you unaware of feeling hungry and results in your unhealthy weight loss.
Anxiety and stress:
The stressful condition of the body hinders you from adhering to the usual diet and routine affects your natural health negatively and your weight may fall unexpectedly.
Dementia:
It is a condition where people may experience changes in their brain function. It negatively affects the ability of problem-solving skills and memories as well. This condition also leads to the loss of appetite and problems with chewing and swallowing which finally gives rise to the downfall of the weight and causes weight loss.
Also Read:- 5 Ways to Practice Mindful Eating
Final Words:
You may follow the above-stated tips for safe and effective weight gain. It is imperative to stick to a balanced diet and regular exercise for weight gain. We at Vedikroots always encourage people to adopt a healthy lifestyle to live a healthier life. To bring positive changes in your weight and to look fit, you may also prefer to consume weight gain supplements based on natural herbs.
It will help you step ahead with the muscle development process naturally. The supplement enriched with organic ingredients ensures improvement of vitality and stamina through the natural process. Therefore, you may choose to accompany your weight gain journey with healthy methods of Ayurveda principles.
FAQs
Can protein intake help in a weight gain journey?
Yes, the intake of the proper amount of protein helps build the muscles and increases the bone density that leads to healthy weight gain.
Why deciding the calorie consumption as per physical activity is helpful?
Physical activity daily leads to the burning of calories and hence when you are on the journey of weight gain, you must focus on consuming the food with high calories to ensure you are getting enough to help you gain weight.
What are the main causes of being underweight?
People might face underweight conditions if their BMI is below 18.5. However, this kind of circumstance arises due to multiple reasons like eating disorders, stress, diabetes, dementia, and many other reasons depending on the particular individual’s lifestyle and their genes as well.
How does quality sleep help gain weight?
Quality sleep helps balance various bodily functions like metabolism and also reduces the risk factors of long-term disease keeping you healthy every time.
Is intake of energy-dense food a good choice for weight gain?
Yes, the intake of energy-dense food is the best choice for those who want to gain weight. It provides a high amount of calories required to build your muscles and improve your overall health.
