Underweight is a person having a body mass index (BMI) below 18.5. In the US, 1% of men and 2.4% of women 20 years and older are underweight. Being underweight may be worse for your health.
A study found that being underweight was associated with a 140% greater risk of early death in men, and 100% in women. It impairs your immune function and raises your risk of infections. People who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia.
To gain weight, you should eat more calories than your body needs. Use a calorie calculator to determine your calorie intake. For steady and slow weight gain aim for 300–500 calories everyday, whereas if you want to gain weight fast aim for 700 to1000 calories above your maintenance level. Your diet should be high in protein for extra calories to be turned into muscles. Aim for 0.7–1 grams of protein per pound of body weight.
If your goal is to gain weight, you need to eat plenty of carbohydrates and fats at least 3 times per day. Try to emphasize on energy-dense foods as much as possible. These are foods that contain many calories relative to their weight example, nuts, dried fruit, grains and tubers among others. Also lift heavy weights to ensure that excess calories go to your muscles.
While trying to gain weight, you should take it easy on cardio and focus on weight training. Intense cardio will burn out all the additional calories you're eating, hence you won't achieve your weight gain goals.
Content created and supplied by: FITBRAYANKE (via Opera News )
Opera News is a free to use platform and the views and opinions expressed herein are solely those of the author and do not represent, reflect or express the views of Opera News. Any/all written content and images displayed are provided by the blogger/author, appear herein as submitted by the blogger/author and are unedited by Opera News. Opera News does not consent to nor does it condone the posting of any content that violates the rights (including the copyrights) of any third party, nor content that may malign, inter alia, any religion, ethnic group, organization, gender, company, or individual. Opera News furthermore does not condone the use of our platform for the purposes encouraging/endorsing hate speech, violation of human rights and/or utterances of a defamatory nature. If the content contained herein violates any of your rights, including those of copyright, and/or violates any the above mentioned factors, you are requested to immediately notify us using via the following email address operanews-external(at)opera.com and/or report the article using the available reporting functionality built into our Platform See More