The topic that is usually the main focus when talking about unhealthy weight is excess weight gain and obesity. However, being underweight and excess weight loss is the other extreme that poses many problems for people all over the world. Having a body mass index of less than 18.5 makes you underweight. Most times, being underweight is not a choice. It can be caused by a variety of medical conditions like AIDS, celiac disease, hyperthyroidism, type 1 diabetes, cancer and anorexia.
Being underweight is very unhealthy because it has been linked with increased risk of brittle bones, infections, infertility and death. Weight gain can be accomplished in a healthy way with the right diet and exercise.
1. Eat more calories than you burn
Weight is generally controlled by the difference between food consumption and energy expenditure. If you want to gain weight, you have to consume a lot more calories than you burn. You have to increase the intake of healthy high-calorie foods like sweet potatoes, nuts and avocados. You should eat protein-rich foods like dairy products, meat, fish and eggs because they will help you build muscle instead of fat.
Try not to eat many foods that have a high fiber content like whole grains and some vegetables because fiber makes you feel full, which will make you eat less. You should avoid fruits that contain a lot of water for this same reason. You should also eat as often as possible. A 2-3 hour difference between meals is recommended. Weight gain supplements like creatine and dextrose will help you increase your calorie intake.
2. Strength training exercises
If you make the mistake of eating high-calorie foods without adding some exercise, you will gain excess fat, instead of muscle. The fact that exercises focus on energy expenditure and promotes weight loss does not mean that you cannot do some of them to help you put on some weight. You should not do a lot of cardiovascular exercises because the main focus is to burn calories. Rather, you should do resistance training exercises which mostly involve lifting heavy weights. It helps build up your strength and muscle.
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