Navigating Weight Gain: Advice for Those Wondering if They’re Underweight

Many of us have experienced the advice to gain more weight. This is often well-meaning but can sometimes stem from the wrong reasons. In this article, we’ll explore the nuances of whether you should strive to gain weight and what steps you can take to do so healthily.

The Importance of Medical Advice

When people suggest that you need to gain weight, it’s often because they believe you are underweight. Doctors and genuine health professionals are trained to provide accurate assessments. However, not everyone has medical expertise, so it’s wise to listen to doctors and credible sources.

If your body type is naturally lean, it might be natural for you to be underweight. But if your health practitioner indicates underweight as a concern, it’s important to understand the reasons behind this advice.

Understanding Your Health Concerns

Your doctor might suggest weight gain if there are certain health concerns, such as low blood pressure, low bone density, or nutritional deficiencies. If your blood work shows any challenges, it’s crucial to address these underlying issues first.

When your doctor advises you to gain weight, it should be based on a comprehensive assessment to ensure that the reasons for weight gain are health-related, not aesthetic alone. It’s important to address both health and appearance concerns in a balanced manner.

Calorie Intake and Weight Gain

Understanding your calorie needs is the first step towards gaining weight. Calculate your daily maintenance calories based on your current activity level and body composition. You can use online calculators or consult a dietitian to get an accurate assessment.

Once you know your maintenance calories, you can start to add a surplus to promote weight gain. Generally, adding 500 calories per day should result in a pound of weight gain per week. However, it’s important to do so steadily and sustainably.

Strategies for Healthy Weight Gain

Instead of merely increasing your caloric intake, focus on the quality of your diet. Here are some tips to help you gain weight in a healthy way:

Include Nuts and Full-Fat Dairy: These foods are rich in healthy fats and calories without being high in harmful preservatives or sugars. Consume More Protein: Plant-based protein sources often contain more calories than meat. foods like mung dal, rajma, milk, buttermilk, and banana are excellent options. Eat Multiple Meals: Eating 5-6 small meals a day can help stabilize insulin levels and ensure consistent calorie intake. Increase Exercise: While gyms can be a good option, bodyweight exercises like pushups, pull-ups, squats, glute bridges, planks, side planks, leg raises, and 100m sprints can also help boost your calorie intake and promote muscle growth.

Combining a balanced diet with regular exercise can help you gain weight in a sustainable and healthy manner. Remember, the goal is not just to gain weight but to gain it in a way that supports your overall health.

ALL THE BEST!