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People who are underweight can also have health problems such as being overweight or obese. Many young people, even though they are not too skinny, have thin and fragile bodies and still want to develop more toned muscles. So how to gain weight effectively and safely?
1. Definition of underweight
Underweight is common in girls and women, 2-3 times more than in men. Underweight is defined as a body mass index (BMI) below 18.5. Conversely, a BMI above 25 is considered overweight and over 30 is obese.
However, the disadvantage of the BMI scale is that it is only based on weight and height, and does not take into account muscle mass. Some people are very thin but still healthy. A BMI scale that shows you're underweight doesn't necessarily mean you have a health problem.
Trắc nghiệm: Bận rộn có ảnh hưởng đến sức khỏe của bạn không?
Cuộc sống hiện đại khiến chúng ta vì quá bận rộn mà quên chăm sóc sức khỏe cho chính mình. Ai cũng biết rằng lịch trình làm việc cả ngày có thể khiến bạn kiệt sức, nhưng cụ thể bận rộn ảnh hưởng thế nào tới sức khỏe? Hãy cùng làm thử bài trắc nghiệm dưới đây.
2. Consequences of being underweight
Everyone knows that being overweight causes health problems, but conversely, being underweight can also affect you badly. According to one study, being underweight was associated with a 140% higher risk of premature death in men and 100% in women. Meanwhile, the risk of premature death in obese people is more than 50%. This comparison shows that being underweight can be even worse for your health, especially for men.
Being underweight can also impair immune function, increase the risk of infections, lead to osteoporosis and fractures, as well as fertility problems. What's more, people who are underweight are more likely to lose muscle with age and have a higher risk of dementia.
Thiếu cân có thể làm suy giảm hệ miễn dịch
3. Causes of underweight
A number of medical conditions can cause uncontrolled weight loss, including:
Eating disorders : This is a serious mental disorder that makes you feel hungry all the time; Thyroid problems: An overactive thyroid (hyperthyroidism) can speed up your metabolism and cause uncontrolled weight loss; Celiac disease: A severe gluten intolerance, most patients don't know they have celiac disease; Diabetes: If not controlled, diabetes (mostly type 1) can lead to severe weight loss; Cancer: Malignant tumors often burn large amounts of calories and cause patients to lose a lot of weight; Infections: Certain infections can make you severely underweight, including parasitic infections, tuberculosis, and HIV/AIDS. People who are too thin should see a doctor to find out the cause, especially if you have suddenly lost a lot of weight for no apparent reason.
4. How to gain weight for skinny people
4.1. How to gain weight healthy?
People who are too thin often ask the question how to gain weight or find a way to gain weight fast. However, it is important that you know how to gain weight effectively and healthily.
Drinking soda and eating candy, greasy foods can help slim people gain weight, but at the same time will destroy your health. Underweight people should strive to build lean muscle mass, rather than lots of unhealthy belly fat.
A lot of people are normal weight but also have type 2 diabetes, heart disease and other health problems related to obesity. Therefore, you need to plan to eat healthy foods and build a moderate lifestyle. Thanks to that, you can gain weight quickly and effectively, and at the same time do not cause further harm to your health.
Ăn uống không lành mạnh có thể đẫn dến bệnh tiểu đường
4.2. Load more calories
The most important thing in how to gain weight for skinny people is to create excess calories. You need to eat more calories than your body needs.
If you want to gain weight slowly and steadily, add 300 - 500 calories more than usual. Meanwhile, the way to gain weight fast requires about 700-1000 calories more than you expend per day.
Your calorie needs may change daily, increasing or decreasing by several hundred. You don't always have to count calories, but doing this during the first few days or weeks of starting a weight-gain plan will help you get an estimate of how many calories you're taking in and losing each day.
4.3. Focus on protein
The most important nutrient in a lean weight gain diet is protein. Muscle is made of protein, without protein most of the extra calories would turn into fat. Studies show that a high-protein diet helps many excess calories turn into muscle.
However, protein can also significantly reduce hunger and cravings, making it harder to get extra calories. So, an effective way to gain weight is to consume about 1.5 - 2.2 grams of protein per kilogram of body weight. You can also eat more if you are active and burn a lot of calories.
Protein rich foods include: meat, fish, eggs, dairy products, legumes and nuts... Taking a supplement like whey protein can also help if you can't eat a lot of rich foods protein in the daily menu.
4.4. Eat at least 3 times a day with lots of carbs and fat
Many people try to limit carbs or fat when trying to lose weight. So the way to gain weight for thin people is to do the opposite.
Eating a lot of foods rich in carbs and fats is a top priority in a slimming weight gain plan. It's best to eat more protein, fat, and carbs at each meal, the easier it will be to hit your calorie goals.
Intermittent fasting (IF) is helpful for weight loss and health improvement, but makes the goal of eating enough calories and gaining weight much more difficult. Make sure to eat at least 3 meals a day. Try to include energy-dense snacks whenever possible.
4.5. Choose energy-rich foods, use more sauces and seasonings
Using more seasonings and sauces will make your food taste better, so you can eat more.
Choose foods with as much energy as possible. Some of the perfect calorie-rich foods for weight gain include:
Nuts: Almonds, walnuts, macadamia, peanuts; Dried fruits: Raisins, dates, prunes; High-fat dairy: Whole milk, yogurt, cheese, ice cream; Fats and oils: Extra virgin olive oil and avocado oil; Whole grains: Oats and brown rice; Meat: Chicken, beef, pig, sheep,... priority is given to fatty pieces; Tubers: Potatoes, sweet potatoes and yams; Dark chocolate, avocado, peanut butter, coconut milk, granola bars, dry fruit and nuts mix (trail mix). In the guide how to gain weight there is no mention of eating more vegetables. You simply need to "leave your stomach" for the high-calorie foods listed above. While it's good to eat fruits and vegetables, try not to chew too much to avoid feeling full.
4.6. Exercise to improve strength
To make sure the excess calories go to the muscles instead of the fat cells, you need to go to the gym and lift weights 2-4 times a week. Try to increase your weight and build up your stamina over time.
If you are a beginner, work out with a qualified personal trainer. People with bone problems or any medical condition should consult their doctor before exercising.
You can also do some cardio to improve fitness and health, but be careful not to do too much as it can lead to burning all the calories you've been trying to take in.
Tập luyện giúp tăng cân cho người gầy
5. 10 other tips to help slim people gain weight
Here are 10 ways to gain weight fast, recommended by experts:
Do not drink water before meals; Snack often, whenever possible, such as before bed; Drink whole milk when feeling thirsty to increase protein and calories; Try weight gainer milks that are rich in protein, carbs and calories; Use a larger plate to eat more and take in more calories; Add cream or milk to your regular iced coffee every day; Supplementing with creatine monohydrate can help you gain a few pounds from muscle; Proper, quality sleep is important for muscle growth. Eat foods high in calories and protein (rice and meat) first, eat vegetables last; If you don't smoke, quitting smoking often helps you gain weight. Even if you're trying to gain weight, your body will fight back by regulating your hunger levels and metabolic rate. In other words, when you eat more calories, your body responds by reducing your appetite and increasing your metabolism. So, how to gain weight effectively requires perseverance. You need to have the determination to overcome many difficulties before achieving lasting success.
Not only famous for its modern facilities that are standard in the medical examination and treatment process, but at Vinmec International General Hospital, there are also a team of doctors and nurses who have performed surgery to treat many difficult and complicated cases. . In particular, doctors are ready to listen, advise and treat diseases as well as advise on good nutrition and food for all ages according to the individual needs of customers.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
References: healthline.com, mayoclinic.org, webmd.com, nhs.uk
