How to get better: instructions for those who want to gain weight and improve health

Why being underweight is dangerous

Let's leave aside the aesthetic and psychological aspects, although the arms and legs-sticks are unlikely to please anyone other than anorexic. Let's focus exclusively on physiology.

Being clinically underweight means that your body is not getting enough nutrients for some reason. This is what follows from this.

1. Increased risk of premature death

If you are an underweight man, your risk of dying early from any health problems (diseases of the heart and blood vessels, musculoskeletal system, internal organs, and so on) increases Underweight, overweight and obesity as risk factors for mortality and hospitalization by about 2, 4 times compared to those of normal body weight. If you are a woman - "only" 2 times.

Even fat men risk less than you: early death threatens them only one and a half times more often than people of normal weight.

2. Immunity problems

The body needs energy to fight all kinds of infections. With a deficiency of nutrients, this energy is not enough. Therefore, underweight people are more likely to suffer from Childhood and maternal underweight, and common diseases - the same cold - last longer.

3. Fragility of bones

Bone mineral density and body composition in underweight and normal elderly subjects decreases in bone density. As a result, bones become more brittle, which increases the risk of fractures and the development of osteoporosis.

4. Poor condition of skin, hair and teeth

All this beauty also needs nutrients. If there are not enough of them, the skin becomes more porous, acquires an earthy color and ages faster, hair slows down growth, or even falls out altogether, the risk of tooth loss also increases significantly. Association between underweight and tooth loss among Korean adults.

5. Constant fatigue

Here we are also talking about the lack of energy obtained from nutrients.

6. Difficulties with conceiving a child

It is more difficult for both women and men with underweight to become parents of Lower fertility associated with obesity and underweight: the US National Longitudinal Survey of Youth than those who have this indicator in the norm. The reasons are complex and often gender related.

So, scientists suggest that it is more difficult for men who are too skinny to find partners. Overly slender women have other problems. For example, an irregular menstrual cycle associated with the same lack of weight, which can cause infertility in men and women.

7. Increased risk of developing dementia in old age

The risk of senile dementia in underweight people is 34% higher BMI and risk of dementia in two million people over two decades: a retrospective cohort study than in those of normal body weight.

How to know if you are underweight

Not all thinness is dangerous. If your body mass index (BMI) is 18.5 or greater, you're fine. But if your BMI is below this value, welcome to the underweight club.

To calculate your BMI, divide your weight in kilograms by the square of your height in meters.

For example, with a height of 1.8 m, you weigh 60 kg. Your BMI: 60 / (1.8 x 1.8) = 18.5. You are walking on the edge, but still not underweight. But if your height is 1.7 m, and your weight is 45 kg, then with a BMI of 15, 57 you have an obvious underweight.

If you are too lazy to mess around with a calculator, find out your BMI at the American Centers for Disease Control and Prevention (CDC).

Where does the lack of weight come from?

There are, by and large, only three reasons:

You are not getting enough calories and nutrients from your food. This happens to those who are on a strict diet or suffer from eating disorders - anorexia and bulimia.
The body cannot absorb the nutrients it needs. This happens with various digestive disorders. For example, with a lack of enzymes, gluten intolerance or diabetes (usually type I).
Your body receives and assimilates nutrients, but something devours these resources before they reach organs and tissues. This can be a relatively harmless factor - for example, you lead a very active lifestyle or exercise a lot and the calories from food are spent on physical activity. But there are also dangerous energy eaters:
- worms;
- disorders of the thyroid gland: with hyperthyroidism Do you have an overactive thyroid? metabolism is significantly accelerated, and therefore the body needs more energy than usual;
- cancer: tumors need a lot of energy to grow, they pull it out of the body, and the person begins to lose weight;
- infections, in particular tuberculosis and HIV: the body spends a lot of energy on fighting them, therefore body weight decreases.

If you began to lose weight without making an effort, be sure to contact a therapist. Even if nothing bothers you. Weight loss may be the first symptom of a life-threatening illness. It is important not to miss them.

How to gain weight quickly and safely

First, find out what exactly caused the loss of pounds. If it is anorexia, digestive disorders, or, for example, the same hyperthyroidism, simple methods will not work: body weight will not return to normal until you get rid of the underlying disease.

In order not to be mistaken, visit a therapist: he will conduct an examination, offer you to take tests and help solve the problem or refer you to a specialized specialist.

But let's say you are healthy and just would like to gain weight. Then heed the advice of experts from the reputable research center Mayo Clinic What’s a good way to gain weight if you’re underweight? …

Each of these methods can be used both individually and in combination with any others. Choose the option that suits you.

1. Eat more often

To gain weight, your body needs extra calories. Besides food, there is nowhere to get them. Everyone understands this.

But there is a problem: people who are underweight tend to gorge themselves faster. If you are used to eating in three approaches (breakfast, lunch and dinner), then, even imposing giant portions on yourself, you simply will not be able to eat them. This means you will not get enough calories.

To prevent this from happening, nutritionists recommend eating more often. 5-6 small meals throughout the day are better for gaining weight than 2-3 sets of crowded plates.

2. Don't drink before meals

A full stomach (even if water splashes in it) dulls the appetite. Therefore, try not to drink at least half an hour before meals.

If you are thirsty, choose high-calorie drinks: whole milk, jelly, sweet fruit drinks, smoothies, protein or milkshakes. For example, use a blender to whisk milk with a handful of fresh or frozen fruit and sprinkle with flaxseed.

3. Choose foods rich in nutrients

Here's what can be the foundation of a healthy diet:

whole wheat bread;
durum wheat pasta, seasoned with creamy sauce or butter;
oatmeal with milk;
cottage cheese, yoghurts and other dairy products;
sweet fruits;
nuts of all kinds.

4. Add extra calories to meals

For example, grated cheese in casseroles and scrambled eggs or powdered milk in soup and stews.

5. Don't forget about snacks

A bag of nuts or dried fruits should be carried with you during the day. And before bed, nutritionists recommend a peanut butter, cheese, or soft avocado sandwich.

6. Treat yourself to desserts

Mostly fruit yogurt, muesli bars and bran muffins.

Yes, ice cream or a piece of cake is higher in calories, but it has a horse dose of sugar, and this is not very good for health. So you shouldn't be zealous with such desserts.

7. Use large plates

The same portion will seem gigantic when placed on a small plate, and very tiny on a large platter. To trick the accustomed to being content with a small brain, choose larger plates.

"What is there!" - the brain will think, and you yourself will not notice Larger-sized portions, packages and tableware lead to higher consumption of food and drink, as you swallow a kilogram of something nutritious.

8. Get in the habit of adding cream to your coffee

First, it's delicious. And secondly, the calorie content of your favorite espresso or latte will increase.

9. Sign up for the gym

Strength training is your choice. Exercising with different weights will increase the volume of heavy muscle tissue. Therefore, despite the load, I Just Started Exercising - Why Am I Gaining Weight? all.

10. Get enough sleep

Good quality sleep is also essential for muscle growth. If you want to increase muscle mass - sleep at least 8 hours a day, and on a comfortable mattress. On this, experts from the International Sports Science Association (ISSA) put special emphasis on Does Lack of Sleep Hinder Muscle Growth or Performance? …

11. Quit smoking

Smoking speeds up metabolism and leads to Consequences of smoking for body weight, body fat distribution, and insulin resistance to weight loss. Quitting this habit, on the other hand, helps you gain weight.