Being underweight is associated with an increased risk for the development of various health problems such as a weak immune system, Osteoporosis, Anemia, Fertility problems, and delayed growth development in children & teenagers.
What is underweight?
Being underweight means that you have a body mass index (BMI) below 18.5. BMI is a measure of body fat based on height and weight.
Health Benefits of gaining weight
Research has shown that people who are underweight by gaining just 10% of their body weight can greatly benefit their health. Gaining body weight can reverse or prevent weak immune systems, Osteoporosis, Anemia, Fertility problems, and delayed growth development in children & teenagers.
How do you gain weight?
Here are some healthy ways to gain weight when you’re underweight:
- Choose nutrient-rich foods.
- Try smoothies and shakes.
- Have an occasional treat.
- Exercise
- Add yogurt
- >Try to avoid processed foods
Weight gain calculator
You just need to enter your weight, height, age, gender, and level of physical activity. The calculator will suggest a solution for safer weight gain with your body mass index (BMI), basal metabolic rate (BMR), daily calorie requirement, and ideal body weight range.
What are some nutrient-rich foods?
Here are some nutrient-rich foods: Fruits and vegetables. Lean meats. Fish. Whole grains. Diary. Legumes. Nuts. Seeds.
What are some healthy snacks to eat?
- Fresh fruits like apples, bananas, oranges, and berries
- Raw vegetables like carrots, celery, cucumbers, and bell peppers
- Nuts like almonds, walnuts, and cashews
- Seeds like pumpkin seeds and sunflower seeds
- Greek yogurt with berries or honey
- Hummus with raw veggies
- Whole grain crackers with cheese
What are some exercises to gain a healthy weight?
To gain weight in a healthy way, you can try strength training exercises at least twice a week. You can do these exercises at home by doing crunches, lunges, and squats. Lift weights, exercise with kettlebells and medicine balls, or use tubes. Squats are one of the simplest exercises that are often included in the best calisthenics workout routine for gaining weight. Pushups are simple and help build muscle in your arms and shoulders. Walking are also great for building muscle in your legs.
How often should I exercise to gain weight?
To gain weight, you should aim to strength train at least twice a week. It’s important to give your muscles time to rest and recover between workouts, so you should avoid strength training the same muscle groups two days in a row.
Ayurvedic tips to increase digestion power to gain weight
- Eat a balanced diet that includes all six tastes: sweet, sour, salty, bitter, pungent, and astringent.
- Drink warm water with lemon juice in the morning.
- Avoid drinking water before a meal, but you can sip warm water before meals.
- Eat cooked vegetables instead of raw vegetables.
- Add spices like ginger, cumin, and black pepper to your meals.