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Healthy Ways to Gain Weight When You're Very Low

Weight loss is a serious problem in the United States. Consumers are constantly seeing ads and news about fad diets, flashy products, and magic pills that promise to help them lose weight.

Since the ongoing "weight struggle" is a priority for many people, being too thin can seem like a "good deal." However, the reality is that being underweight can cause health problems.

The path to better health

Fat has a bad reputation as a Cause of Overweight and obesity. However, not all fat is bad. In fact, breaking down and storing energy (calories) as fat is good for you. This is just one of the many ways the body uses food to function, heal, and grow.

Stored energy from fat helps you do strenuous work or exercise. It also plays a key role in brain development and in preventing inflammation (swelling) and blood clots. Fat also contributes to healthy hair and skin.

Body mass index

You can determine if you are underweight using a body mass index (BMI) calculator. This online tool takes into account your weight, height, age, and gender to calculate a score. If your BMI is below 18.5, you are underweight. Your doctor can also help you determine if you are underweight based on your height, weight, what you eat, and your activity level.

Your doctor may prescribe a weight gain program if you are underweight. However, this is not permission to go crazy with junk food. Healthy weight gain requires a balanced approach, just like a weight loss program.

Eating junk food can lead to weight gain. However, it does not provide the nutrition your body needs. Even if the fat, sugar, and salt in junk food don't make you overweight, they can still harm your body. To achieve healthy weight gain, the following tips may help:

Add healthy calories

It is not necessary to drastically change your diet. You can up the calories by adding nut or seed dressings, cheese, and healthy side dishes. Try with almonds, sunflower seeds, fruit or whole grain toast.

Choose nutritious foods

Instead of eating empty calories and junk food, eat nutrient-dense foods. Consider meats that are high in protein, which can help you build muscle. Also, opt for nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure that your body gets as much food as possible, even if you have a poor appetite.

Don't limit snacks

Enjoy snacks rich in protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also enjoy snacks that contain "good fats," important for a healthy heart. Some examples are nuts and avocados.

Add small meals

If you have appetite problems due to medical or emotional issues, eating large amounts of food may not appeal to you. Consider eating smaller meals throughout the day to increase your calorie intake.

Increase muscle mass

While too much aerobic exercise burns calories and counteracts your weight loss goal, strength training can help. Think of weightlifting or yoga. Weight gain as muscle mass increases.

Talk to your doctor before starting any weight gain program. Being underweight may be due to an underlying health problem. It will not be corrected simply by making dietary changes. Your doctor can help you track your progress. In addition, it ensures that healthy changes take place.

Aspects to consider

People who are underweight usually don't eat enough calories to fuel their bodies. They often also suffer from malnutrition. Malnutrition means you don't get enough vitamins and minerals from your diet. If you are underweight, you may be at risk for the following health problems:

Delayed growth and development

This is especially true for children and teens, whose bodies need lots of nutrients to grow and stay healthy.

Brittle bones. Vitamin D and calcium deficiency, along with low body weight, can lead to weak bones and osteoporosis.

Weakened immune system

If you don't get enough nutrients, your body can't store energy. This makes it difficult to fight the disease. It can also be hard for your immune system to recover after you've been sick.

Anemia

This condition can be caused by insufficient vitamins, iron, folic acid and vitamin B12. It can cause dizziness, fatigue and headaches.

Fertility problems

In women, low body weight can lead to irregular periods, missed periods, and infertility.

Hair loss

Low body weight can cause hair to become weak and fall out easily. It can also cause dry, thin skin and health problems with your teeth and gums.

Many underweight people are physically healthy. Low body weight is due to several causes, including:

The genetic

If you've been underweight since high school and it's hereditary, chances are you were born with a higher-than-normal metabolism. Naturally, you may also have a decreased appetite.

High physical activity

If you're an athlete, you probably know that frequent workouts can affect your body weight. However, high physical activity can also be part of an active job or energetic personality. Standing for a long time can burn more calories than people who sit longer (inactive).

Illness

Being sick can affect your appetite and your body's ability to use and store food. If you've recently lost a lot of weight without trying, it could be a sign of illness, such as thyroid problems, diabetes, digestive problems, or even cancer. Talk to your doctor about sudden weight loss.

Medicines

Certain prescription medications can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and exacerbate weight loss from the disease.Psychological problems. Our mental well-being affects every part of our lives. Some factors, such as stress and depression, can interfere with healthy eating habits. Body image dissatisfaction and distortion can lead to eating disorders. If you have damaging emotional problems, talk to your doctor. Your doctor can help you get all the care, help, or advice you need.

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