Facts about underweight
BMI index is equal to or lower than 18.5
Low BMI may mean that a person has underweight. Therefore, you have to consult healthcare professional to find out whether you need to take measures to gain mass. Reduced body weight may negatively affect the immunity, which in turn leads to various infectious diseases. In addition, underweight can cause menstrual disorder in females, bone loss and osteoporosis, malnourishment and other severe ailments.
- Please look through our materials on the treatment of underweight to find out what needs to be done to fight against this condition.
It should be borne in mind that calculations use the total weight indicators and don’t estimate the percentage of body fat and muscle bulk in the body. Therefore, BMI cannot show the distinction between excess weight and great muscle bulk.
Treatment of underweight
The optimal option to enlarge the body mass is to eat more carbohydrates, especially complex ones from whole grains. Include in your diet such food products as crackers, biscuits, bagels, macaroni, wholegrain bread. You may also eat legumes (for instance, beans & soybeans) and various fruits. Sportsmen should consume gainers (protein-carbohydrate mixtures) for gaining weight; it’s also a good option.
To gain mass, you need to enlarge the overall calorie consumption. To prevent the formation of fat, you’ll need to include in your daily routine regular exercises and weight training. And as mentioned above, additional calories should be taken from carbohydrate food rather than fatty products.
First, set for yourself a realistic goal in your underweight treatment. Perhaps, this goal will be less than your ideal weight (as you consider). However, good nutrition should be the first priority, while having heavier weight should be less important. It is better for you to gain mass gradually. This will increase muscle mass rather than fat. Don’t try to get more than 0.5 pounds during one week.
Some other tips
- drink six to eight glasses of pure water per day
- eat often taking small helpings
- eat plenty of fresh fruit, berries and vegetables (green leafy vegetables is a great choice)
- don’t drink spirits, coffee or carbonated sweet drinks
- avoid eating large amount of animal fats
- reduce the consumption of milk and dairy products
- don’t smoke cigarettes and avoid secondhand smoking