Underweight? how to gain weight for skinny girls - The Comprehensive Minds

Underweight? how to gain weight for skinny girls

Underweight? How to Gain Weight for Skinny Girls

How to Gain Weight for Skinny Girls

Being underweight can cause problems. Affected people sometimes get sick faster and are less resistant than other people. So, how to gain weight for skinny girls. (Boys can too follow these rules).

A slightly underweight is sometimes just a predisposition and need not cause problems, as long as the body receives all the nutrients it needs from food. But there are also people with low body weight who do not really feel comfortable in their skin.

For example, some of them are more likely to get infections and take longer to recover after illness. Sometimes a serious illness can also be the reason for losing the pounds. Also, possible long-term effects, such as the increased risk of osteoporosis, should be considered.

When are you underweight?

Body dimensions and the resulting body mass index are a good way to objectively assess body weight. According to the definition of the World Health Organization (WHO), people are considered to be underweight if their body mass index (BMI) is less than 18.5. Between the ages of 65 and 70, this limit increases to 20, after which a BMI below 22 is considered underweight. BMI is one of several criteria for evaluating body weight. You can find many free BMI calculator on the internet.

A 2014/2015 Robert Koch Institute health survey showed: 1.8 percent of adults surveyed were underweight according to their own information. Women were affected significantly more often than men.

How can it be? Those of us who have just pinched the caramel dessert with heavy hearts will ask that. Losing weight is so difficult! OR? For many people, no doubt, but this statement should not be generalized. Low weight can arise for a variety of reasons, sometimes faster than you would like.

Genes, environment, habits, age

Why are some people so thin? Many wasp belts are hereditary. The owners have a particularly fast energy expenditure and easily burn a few hundred more calories per day than the average.

But lifestyle, eating habits, and managing daily stress also influence body weight. Example: Peter consciously eats a low-calorie diet. Klaus just doesn't take much pleasure from food. And Hans just doesn't have time to eat enough.

Last but not least, age plays an important role. Preparing a healthy meal every day is a stressful experience for many. Older people often face very specific obstacles: dental problems, medications, a variety of diseases, and a diminished sense of taste have a long-lasting impact on appetite.

When underweight becomes a problem

For a time, many people who are slightly underweight live well. It becomes difficult when at some point the last appetite evaporates, for example, in a particularly stressful phase. If the nutritional requirement is not met for a long time and the body is using its reserves, caution is required. In the long term, there is a drop in performance and soon the complaints.

What are the signs?

If you are significantly underweight, the pelvic bones and the contours of the rib cage emerge. Other possible clues to questionable development are, for example:

Noticeable paleness

Lack of momentum

Fatigue despite a good night's sleep.

Difficult to focus

Circulatory weakness

Dry skin, cracked corners of the mouth

Swollen mucous membranes

Loss of strength

Nails that form grooves or become brittle

The decrease in hair quality: brittle, dull hair, possibly hair loss

In women: menstrual cycle disorders

How to find out what may be behind underweight

If you are recently underweight or have lost weight although you think you are eating normally, if you feel weak, or if you notice other physical or psychological changes (see, for example, the list above), you should consult a doctor.

Food intolerance such as lactose or fructose intolerance, hormonal disorders such as an overactive thyroid, or gastrointestinal diseases such as Crohn's disease can be behind the lean shape. Other reasons: celiac disease or chronic immunodeficiency disease like HIV, but also depression. It is also convenient to clarify if there is an eating disorder, especially anorexia.

Tips on how to gain weight in a healthy way

Some diet tips can help otherwise healthy underweight people can balance the pounds.

Keep a nutrition log for about a week and calculate your current daily energy intake. The goal is to increase this value by 500 kilocalories.

This is easier if you eat several small meals throughout the day. About five to six. Then you won't even have to gorge yourself until you feel bad.

Increase your weight with healthy foods. If you only eat greasy fries, you are doing yourself and your body a disservice. You need foods that provide energy (carbohydrates) on the one hand and that also contains vitamins, minerals, and trace elements on the other. Of course, you should also increase your fat intake so that your body uses less of its own fat stores for energy.

There are many healthy, high-calorie foods. Some examples: walnuts, almonds, legumes, avocados, olives, dried fruits, bananas, whole wheat bread, and whole-wheat pasta. High-fat dairy products are also recommended, for example in the form of potatoes with sour cream, meatballs with quark cream, carrot, and pea vegetables with butter, with a whole milkshake or whole milk yogurt in between.

Treat yourself to fish twice a week, is ideal for example fatty salmon, and a plate with quality meat. With garnishes of vegetables and salads, which are prepared with high-quality vegetable oil. And bite into a few shortbread cookies or homemade cakes. You can always have a granola bar or two or fruit slices for a short break.

Organize the food in an appetizing way. Quark with fresh strawberries from a porcelain bowl, garnished with a mint leaf, is more pleasant to eat than a soft natural quark from a plastic cup.

Increase the calorie content of your food. For example, you can mix a little cream under your muesli in the morning. You can enrich your soup with fresh cream or good vegetable oil like cold-pressed olive oil. Parmesan is served over pasta and, for example, a thick slice of full-fat cheese on the sandwich.

Fruit juice is also high in calories: a 250-milliliter glass of apple juice has 115 kilocalories, mainly due to the sugar it contains. Here you can also attack. For variety, you can use many types of fruits to make a delicious smoothie for the middle.

Important: Do a light physical workout even when you are gaining weight. This promotes cardiovascular function and muscle development. In addition, the new kilos can be distributed in the right places.

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