If you have seen yourself skinny in the mirror to the point at which you get so anxious and afraid of your health condition, then this article is for you. You probably are looking bony and have noticed little flesh around your body and right now you are reading this article because you are constantly looking for how to put up weight but it's not just working.
You are justified to feeling that way because studies have linked being underweight with depression, increased risk of suicide, and an increased mortality rate from external factors like accidents.
Being underweight can cause health problems, just as being overweight can.
Not everyone who is underweight experience adverse side effects or symptoms from being underweight. However, most people, experience the following symptoms related to being underweight:
Osteoporosis. In reference to a 2016 studyTrusted Source, being underweight increases a woman’s risk of osteoporosis, which is where the bones are brittle and more prone to breaking.
Skin, hair, or teeth problems. When a person does not get enough nutrients in their daily diet, they may display physical symptoms, such as thinning skin, hair loss, dry skin, or poor dental health.
Getting sick frequently. When a person does not get enough energy from their diet to maintain a healthy body weight, they may also not be getting enough nutrients to fight off infections. As a result, a person may get sick more frequently, and common illnesses, such as a cold, can last longer than they usually would.
Feeling tired all the time. Calories are always a measurement of the energy a particular food can give a person. Not getting enough calories to maintain a healthy weight can make a person feel fatigued.
Anemia. A person who is underweight is most likely to have low blood counts, known as anemia, which causes dizziness, headaches, and fatigue.
Irregular periods. Women who are underweight might not have regular periods, they may find menstruation stops, or an adolescent’s first period may be delayed or absent. Irregular or absent menstruation can cause infertility.
Premature births. In reference to a study published in An International Journal of Obstetrics & Gynaecology, a woman who is pregnant and underweight is at a higher risk for pre-term labor, which ideally means having a baby before 37 weeks.
Slow or impaired growth. Young adults need nutrients to grow and also to develop healthy bones. Being underweight and not getting enough calories could mean a person may not develop as expected. Doctors call this a ‘failure to thrive.’
According to a study released in the journal BMC Public HealthTrusted Source, being underweight is associated with an increased risk for mortality when compared to people who are not. The researchers suggested that being underweight may affect a person’s healing processes following an accident or trauma compared to a person who is not.
Having said that, There are science proven methods that will assist you to put up weight almost immediately. And they are:
1. Body building
2. Healthy eating plan
BODY BUILDING
This is the act of training your muscles and your whole body to adopt a more fitter and fatter physique. This is recommended because the metabolism of a person may not allow him or her to gain weight by just eating high calorie meals like a big pizza with a dozen of sweet drinks. That's just because of the nature of the person's body, another person might eat as little as a sandwich and just blow up like a balloon because of his or her metabolism.
Due to that fact, science has recommended a good and healthy body building plan to add up weight. With this, top body builders like "The Rock" Dwayne johnson had unexpectedly built a huge body physique.
Now you might be wondering what exercises can I do to put up that much weight?, I will recommend doing exercises that won't drain or stress you out, remember the goal is to gain a healthy weight. You can start your routine with easy Dumbell exercises.
For more of such health body building exercises, see our complete healthy body building guide.
HEALTHY EATING PLAN
A person can gain weight by following up a healthful diet that consists of nutritious calorie-dense foods. A doctor may recommend a person tries a specific diet for weight gain or refer them to a dietitian, who can help a person develop a diet plan that works for them.
Some key components of a diet for weight gain may include:
Adding snacks. High-protein and whole-grain carbohydrate snacks will help a person gain weight. Examples of such are: peanut butter crackers, protein bars, trail mix, pita chips and hummus, or a handful of almonds.
Eating various small meals a day. Most times a person will be underweight because they cannot tolerate eating large meals. Instead, a person can eat several small meals throughout the day.
Including additional foods. A person include calorie-dense food sources to their existing diet, such as putting slivered almonds on top of cereal or yogurt, sunflower or chia seeds on a salad or soup, or nut butter on whole-grain toast.
Avoiding empty calories. Eating high-calorie foods might cause a person to gain weight, but they also possess excess fats that could affect a person’s heart and blood vessels. A person should avoid foods that are high in sugar and salt.
For the best foods for a healthy weight gain, you can see our top Healthy foods for healthy weight gain.
If you follow up Good and healthy body building exercises, and a healthy eating plan, there is no doubt you will put up weight sooner than later.
Many people think being skinny is a disease, No it is not! you can get out of it at any time desired, it all boils down to your choice. I actually have a friend who was skinny as a broom but is now fatter, fitter, and healthier, that is because he made a choice to gain weight and be healthy.
And so, good luck on your choice for a fatter, fitter, and healthier you.