About two thirds of people struggle with being overweight or obese, but there are also many who deal with the opposite, which is being underweight. This is a concern because it can be just as bad for your health as obesity.

Also, many people who aren't underweight still want to build some muscle. Whether you're skinny or just trying to gain more "weight" muscle, the basics are the same. Here we explain a simple strategy to gain weight in a healthy way.

What is underweight?

Underweight is defined as having a body mass index (BMI) "less than 1805". Estimates show this strongly affects maintaining optimal health. On the other hand, over 25 is classed as overweight, while over 30 is considered obese.

Use a calculator to see where you stand on the BMI scale, but keep in mind BMI has many problems. It's just weight and height and doesn't consider muscle mass. Some people are naturally very thin but still healthy. So underweight on this scale doesn't always mean you have a health problem.

Being underweight is about 2-3 times more common in girls and women than in men.

Health consequences of being underweight

Obesity is currently one of the biggest health problems, but being too thin can also be bad for your health. A study shows that thinness is linked to a 140% higher risk of early death for men, and a 100% higher risk for women. In comparison, obesity showed a 50% higher risk of early death. This points out that being thin might be worse for your health. Another study found that the risk of early death due to thinness is higher in men than women, meaning thinness might be especially bad for men.

Being too thin can weaken your immune system, increase the risk of infections, cause bone fragility, fractures, and fertility problems. Many thin people are also more likely to get sarcopenia, a disease causing loss of muscle mass, strength, and function with age. Thinness also greatly raises your chance of dementia.

What causes thinness?

There are many medical conditions that can cause unhealthy weight loss, including:

Cause one: Eating disorders

This includes anorexia nervosa, which is a serious mental disorder.

Cause two: Thyroid problems

Like an overactive thyroid (hyperthyroidism), which speeds up metabolism and causes unhealthy weight loss.

Third reason: digestive disorders disease

The worst form of gluten intolerance, and most people suffer from digestive disorders disease without knowing it.

Fourth reason: diabetes

Having diabetes can lead to severe weight loss.

Fifth reason: cancer

Cancer tumors often burn a lot of calories which can cause a person to lose a lot of weight.

Sixth reason: infection

Some infectious diseases can cause a person to lose a lot of weight. This includes parasites, tuberculosis, and HIV/AIDS.

If you are underweight, you might want to see a doctor to rule out any serious health issues. This is especially important if you've recently started losing a lot of weight without trying.

How to gain weight in a healthy way

If you want to gain weight, it’s really important to do it the right way. Binge drinking soda and eating cakes might help you gain weight, but they can ruin your health too. If you’re underweight and want a balanced amount of muscle and subcutaneous fat instead of lots of unhealthy belly fat.

Many people with normal weight get type 2 diabetes, heart disease, and other health problems often linked to obesity. So it’s very important to eat healthy foods and live a healthy lifestyle. The next parts will give you effective ways to gain weight fast without harming your health.

First step: Eat more calories than your body burns

The most important thing to gain weight is to eat more calories than your body needs. You can find your calorie needs using a calorie calculator. If you want to gain weight slowly but steady, eat 300-500 calories more than you burn every day. If you want to gain weight fast, eat 700-1000 calories more than your body needs.

But keep in mind calorie calculators only give estimates. Your actual calorie needs for the day can vary. You don’t need to count calories forever, just in the first few days or weeks to get an idea of how much you’re eating. There are many great tools to help you with this.

Second step: Eat plenty of protein

One of the most important nutrients for a healthy weight is protein. Muscles are made of it, and without it, most extra calories turn into fat that makes you gain weight. Studies say during overeating, a high amount of protein can turn extra calories into muscle. But remember, protein is a double-edged sword. It also stores well and can reduce hunger and appetite a lot, making it hard to eat enough calories. If you want to gain weight, eat 1 gram of protein per pound of body weight (1.5, 2.2 grams per kilogram). You can eat more if your metabolism burns calories fast.

Protein-rich foods include meats, fish, eggs, many dairy products, beans, nuts, and more. Protein supplements like whey protein can also help if you struggle to get enough protein from your diet.

Eat plenty of carbs and fats and eat at least 3 times a day.

Many people try to cut carbs or fats when trying to lose weight, but this is bad if you want to gain weight. It also makes it hard to eat enough calories. Eat plenty of high-carb and high-fat foods if gaining weight is your goal. It's best to eat a lot of protein, fats, and carbs in every meal. Like rice, dark chocolate, and whole wheat baked goods.

Again, it's really important to eat all kinds of foods often. The problem is these foods tend to fill you up more than fast food, making it hard to eat enough calories. Using plenty of spices, sauces, and seasonings can make food tastier and help you eat more. Also, try to focus on energy-dense foods as much as possible. These foods have lots of calories and are perfect for gaining weight, such as:

-Nuts: Almonds, walnuts, peanuts, etc.

-Dried fruits: Raisins, dates, peaches, and others.

- High-fat dairy products: Whole milk, yogurt, cheese, and cream.

- Fats and oils: Extra virgin olive oil and avocado oil.

- Grains: Whole grains like oats and brown rice.

- Animal protein: Meat, chicken, beef, lamb, etc. Choose whatever has more fat.

- Complex carbs: Potatoes, sweet potatoes, and oats.

- Some foods:Dark chocolate, avocado, peanut butter, coconut milk, granola, and eat them as snacks.

Lots of foods are filling, and sometimes you might have to push yourself to keep eating even if you're full. It might be a good idea to avoid a lot of veggies if gaining weight is your goal. Simply because they take up room you could fill with energy-dense foods. Eating fruit is good, but try fruits that don't need much chewing, like bananas.

Lift heavy weights and improve your strength

To make sure extra calories go to muscle and not fat, you need to lift weights. go to the gym and lift 2-4 times a week. Try to increase weights over time. If you're new to training, get a qualified personal trainer to help you start.

You might also want to see a doctor if you have bone or medical issues. Maybe it's better not to focus on cardio exercises, but on weights. Doing some cardio is good to improve fitness, but don't overdo it or you'll burn all the extra calories you ate.

- And finally, here are the eight most important tips to gain weight:

A high calorie burn rate with heavy weight training are the top factors, and there are many other strategies to gain weight faster. Here are eight tips for weight gain:

First tip: Don’t drink water before meals.

This can fill your stomach and make it hard to eat enough calories.

Second tip: Eat often.

Have a meal or snack whenever you can before bed.

Third tip: Drink whole milk to quench your thirst.

It's a simple way to get more high-quality protein and calories.

Tip four: Use bigger plates

Use bigger plates if you're trying to eat more calories. Smaller plates make people eat less without thinking.

Tip five: Add cream to your coffee

Adding coffee cream to your cup is an easy way to add more calories to your diet.

 

Tip six: Get a good amount of sleep

Sleeping well is very important for muscle growth.

Tip seven: Eat protein first, veggies last

If you have a mix of foods on your plate, eat the high-calorie and protein foods first, and the vegetables last.

Tip eight: Don't smoke

Smokers tend to lose weight more than non-smokers. Quitting smoking often leads to weight gain. Gaining weight can be tough and staying committed is key for long-term success.

Some people find it really hard to gain weight because the body has a preset weight it feels comfortable at. Whether you're trying to lose or gain weight, your body resists changes by adjusting your hunger and metabolism. When you eat more calories and gain weight, expect your body to respond by lowering your appetite and upping your metabolism. This is mostly controlled by your brain and hormones like leptin that regulate weight.

So expect some difficulty. Sometimes you might have to force yourself to eat even when you're full. In the end, changing your weight is a marathon, not a race. It can take a long time. You need commitment to succeed in this long marathon. You can get help from Fitness Garage coaches by joining our team. Check our Facebook page for info.