According to data from China’s State Health Planning Commission, By the end of July 2015, the overweight rate of adults aged 18 and above in China was 30.1% and the obesity rate was 11.9%. In the United States, the number of overweight or obese people reached about two thirds of the whole population. However, many people also faced the opposite problem-being too thin. Being underweight deserves attention because it may be as harmful to health as obesity. What’s more, many people who are not medically underweight still need to gain muscle. Whether you are underweight or struggling to gain muscle, the principle of weight gain is the same. This article lists simple strategies for quick and safe weight gain. How light is [underweight]? Being underweight is defined as having a body mass index (BMI) of less than 18.5. Below this value, It is considered that it is difficult for the body to maintain the ideal health state. Accordingly, People with BMI above 24 are considered overweight, More than 28 is obese. However, There are some problems in using BMI index to measure health, Because it only focuses on weight and height, Instead of counting the body’s muscle content. Some people are naturally skinny, However, they are still very healthy. Therefore, underweight according to the above method does not necessarily mean that they have health problems. In the United States, about 1% of men and 2.4% of women are underweight, and the proportion of women who are underweight is 2-3 times higher than that of men. Summary: [underweight] is defined as an index less than 18.5, which is more common among women. How does underweight affect health? Obesity is currently the number one health problem in the world. However, compared with obesity, I’m afraid the damage to health is similar. A study shows that Being underweight increases men’s risk of premature death by 1.4 times, Women are slightly lower, It will double. In this study, Obesity increases the risk of premature death by only 50 percent, It suggests that underweight may cause more health problems than obesity. Another study believes that Being underweight increases the risk of premature death in men, But it has no effect on women, It is suggested that underweight is more harmful to men. In addition, Being underweight may also cause the following health problems: Damage to Immune Function, Increase Risk of Infection, Increase Occurrence of Osteoporosis, Fracture and Other Problems Affect Fertility Function, Alzheimer’s Disease and Dementia Summary; Being underweight is at least as unhealthy as being obese, Even more harmful. People who are underweight are prone to osteoporosis, infection, reproductive problems and premature death. These causes may lead to underweight and some diseases or symptoms may lead to pathological weight loss. For example: Eating disorders: Such as anorexia nervosa, This is a serious mental disorder. Thyroid abnormalities: Thyroid hyperactivity (hyperthyroidism) may accelerate metabolism and lead to weight loss. Celiac disease: This is a disease caused by intestinal intolerance to foods containing wheat gum (such as wheat, oats, etc.), Patients with celiac disease are often unaware of their problems. Diabetes: Uncontrolled diabetes (especially type 1 diabetes) can lead to severe weight loss. Cancer: Malignant tumors consume a lot of calories, May lead to significant weight loss. Infection: Some infections can result in significant weight loss, Including parasites, tuberculosis, HIV infection. If you are underweight, It is recommended to see a doctor in time. Excluding the above diseases, Especially when there is no deliberate weight loss, However, when the weight loss is obvious. Summary: Some diseases can cause pathological weight loss. If you are underweight, It is recommended to see a doctor to rule out those serious diseases. In order to gain weight healthily, Avoid junk food If you want to gain weight, The right way is very important. Drinking soda and eating doughnuts can really help you gain weight. But it will destroy your health at the same time: If you are underweight, What you should add is balanced muscle, Not fat. You know, Even for people of normal weight, Type 2 diabetes, heart disease or other obesity-related health problems still occur, Therefore, it is absolutely necessary to maintain healthy eating habits and living habits. Let’s take a look. What methods can effectively and quickly gain weight without destroying health? Summary: Even in order to gain weight, It is still important to maintain healthy eating habits. Eat hard, Eat more healthy foods to gain weight. The most important thing is to eat more calories than your body needs. In order to gain weight, You need to consume more calories than your body needs. In other words, Excess calories are necessary, Otherwise you cannot gain weight. If you want to gain weight for a long time and slowly, Then you can set your daily goal to exceed your body’s calories by about 300 to 500 calories. If you want to gain weight quickly, Then you can set your daily goal to exceed your body’s calories by about 700 to 1,000 calories. Now, App can be installed on your smartphone to help you calculate calories, Remember, calorie counting tools are just estimation tools, Your daily calories will fluctuate by several hundred calories. You don’t have to be busy counting calories all your life. But in the first few days or weeks, It can help you know your calorie intake. Summary: You must consume more calories than your body needs to gain weight. Sustained and slow weight gain requires setting a daily target of about 300 to 500 calories more than your body needs. Fast weight gain requires 700 to 1,000 calories. Eat more protein the most important nutrient for healthy weight gain is protein. High protein foods include meat, fish, eggs, dairy products, beans, nuts, etc. Muscle is made of protein. Without protein, The extra calories can only be converted into fat. Research shows that In the case of excessive intake, A high-protein diet can help convert excess calories into muscle. However, remember, Protein itself is a double-edged sword, It has a strong sense of satiety, It may significantly slow down your hunger and affect your appetite. This will make it more difficult for you to consume enough calories. If you are gaining weight, Daily protein intake should be 1.5-2.2 grams multiplied by kilograms of body weight. If your calorie intake target is high, It can even exceed the above intake. If it is difficult to consume enough protein, Whey protein powder can be used as a protein supplement. Summary: Protein is the material that makes up your muscles. Enough protein is needed to increase muscle strength, not fat. High-calorie healthy food, eat at least three meals a day. Many people limit carbohydrate and fat intake when losing weight. And if you want to gain weight, that’s not good, Because it will make it more difficult to consume enough calories. If weight gain is the primary goal, You should eat high-sugar, high-fat foods, It is best to eat a lot of protein, carbohydrate and fat at every meal. Intermittent fasting is not very good either. Although it is good for losing weight, But it will make it more difficult to consume enough calories to gain weight. In order to gain weight, You need to guarantee at least three meals a day, And try to add high-energy snacks when possible. Summary: In order to gain weight, At least three meal a day should be guaranteed, Eat a lot of fat, carbohydrates and protein. In order to eat more, It is very important to eat healthy high-energy food with seasonings. But these foods are more full than junk food, Generally, you don’t eat too much. Using a lot of seasonings can help solve this problem. The more delicious the food, the more you can eat. In addition, eat as many high-energy foods as possible. Some foods contain high calories per unit weight. Here are some ideal high-energy foods for weight gain: nuts: almonds, walnuts, macadamia nuts, peanuts, etc. Dried fruits: raisins, dried dates, dried prune, etc. High-fat dairy products: whole milk, whole yogurt, cheese, cream; Lipids and oils: virgin olive oil, avocado; Grain: Coarse grains such as oats and brown rice; Meat: chicken, beef, pork, mutton, etc., you can choose fatter meat; Tuber foods: potatoes, sweet potatoes, sweet potatoes; Dark chocolate, avocado, peanut oil, palm oil, ready-to-eat cereal, mixed dried fruits, Many foods are full, So even if you’re already feeling full, You still need to force yourself to eat more. If weight gain is your first goal, Remember not to eat too many vegetables, Otherwise, there will be less room for high-energy food in the stomach. Eating the whole fruit is no problem. But try to choose those fruits that don’t need to be chewed, Such as bananas. Summary: Adding condiments can help you eat more food. Put high-energy foods into your diet as much as possible. Weight training, To increase strength, to become muscle instead of fat for extra calories, Weight training is important, You can go to the gym 2-4 times a week for weight-bearing training. Increase the weight step by step. If you are completely out of shape, Or you’ve never been trained, Consider finding an experienced personal trainer to help you get started. If you suffer from diseases of the skeletal system or other parts, You need to consult your doctor. The weight gain stage, It is better to postpone aerobic exercise, Focus on weight training, Aerobic exercise improves health, But doing too much will exhaust your extra calories. Summary: It is important to build strength by bearing weight, which will help you gain muscle instead of fat. The other 8 tips for weight gain are high-calorie diet and weight-bearing strength training, and the following tips can make the weight gain process faster. Don’t drink water before eating, because a full stomach will make it difficult for you to eat enough calories. Increase the frequency of eating and eat extra meals or snacks when possible, such as before going to bed; Drinking milk and quenching thirst with whole milk is a quick way to consume high-quality protein and more calories. Drink a weight gain blend. If you have difficulty gaining weight, you can try a weight gain blend. It is rich in protein, carbohydrates and calories. Use a bigger plate. If you want to eat more calories, use a bigger plate and a smaller plate will make people eat less involuntarily. Add cream to coffee, which is a good way to increase extra calories. Ensure high quality sleep, Good sleep is very important for muscle growth. Summary: There are many other suggestions for faster weight gain, Including drinking milk, weight-gain blends, adding cream to coffee, increasing diet frequency, etc. Gain weight is very difficult, Persistence is the only way to avoid rebound. Some people find it difficult to gain muscle and weight. This is because the body has a weight setting point, The body is most comfortable at this weight level. Whether you want to lose weight below the set point (weight loss) or above the set point (weight gain), The body resists changes by regulating hunger and metabolic rate. When you consume more calories to gain weight, You can expect your body to suppress your appetite and increase your metabolic rate. This is mainly controlled by the central nervous system, Hormones related to weight regulation, such as leptin, also play a role. Therefore, it is really difficult to gain muscle. At certain times, you need to force yourself to eat when you feel full. Anyway, changing weight is a marathon, not a sprint. It will take a long time and perseverance to succeed in the marathon.