Why You Are Under-Weight - How To Gain Weight Healthily!

While a large, and growing population face obesity and over-weightiness, there are many who fall victim to being underweight.

As compared to over-weightiness, being under-weight may be more serious of an issue.

Before we continue, let’s understand what does being ‘under-weight’ mean.

What Does It Mean??

One is categorized “Under-Weight” when he/she has a BMI that is under 18.5.

BMI is the abbreviated form of Body-Mass Index. It is calculated by dividing your Weight (in kilograms), by the square of your Height (in meters).

Or:

            BMI = Weight in Kg / (Height in Meters) * (Height in Meters)

The main goal for under-weight people is to gain weight - however, this must be done with caution; it is always better to consult a doctor before doing anything with your health.

Before we begin with the process of weight-gain, let’s dive into why some people are under-weight.

Why Are Some Under-Weight??

1. Phycological Issues

For one to lose weight there are mainly three phycological reasons. They are: Depression, Anorexia Nervosa, and Bulimia Nervosa.

Depression is a mood when one may be anxious, notably sad, or depressed, and that the start feeling hopeless, guilty or angry. Eventually they start gaining ‘suicidal’ or ‘self-harm’ ideologies.

When one is depressed they start to lose their appetite, which hinders them from consuming food; eventually losing weight drastically.

Depression is a serious issue that usually occurs during teen years.

Anorexia Nervosa (simply termed as Anorexia), is an eating disorder when one becomes ‘weight-conscious’ and reduces intake of food drastically; it can be called as the ‘Fear of Gaining Weight’

Anorexia patients deny themselves being thin. Instead they would always see themselves as “fat”.

Patients may also force themselves to purge through vomiting, or eating laxatives to lose weight!

Anorexia can cause heart related issues, Osteoporosis, and infertility.

Bulimia Nervosa (simply termed as Bulimia), is another eating disorder when the patient fears weight gain. But, unlike Anorexia, the patients may be over-weight as well.

Generally, patients facing Bulimia can eat around 2,000 calories in one sitting, yet this is followed by purging through forcibly vomiting, intake of laxatives, excessive exercise, or fasting.

All three phycological issues mentioned here are serious ones, and one suffering from them must consult a doctor immediately.

2. Illnesses

If you observe that you lose weight, even though you consume high amounts of calories, you may be diagnosed with any of the following illnesses.

Consider consulting a doctor if you observe unexplained weight-loss - Better Safe Than Sorry!

i. Diabetes:

Diabetes Mellitus (simply termed as Diabetes), is a group of diseases involving metabolic disorders of increased blood sugar levels in prolonged periods.

Patients suffering from Diabetes display symptoms of tiredness, along with excessive weight-loss, thirst and urination.

Patients displaying these symptoms must have their blood glucose levels and insulin levels tested.

Diabetes may also be hereditary.

ii. Cancer:

Cancer, malignancy, is a group of diseases that involve abnormal cell growth, that can potentially spread to other parts of the body.

Cancer patients display symptoms of weight-loss (inability to gain weight), abnormal bleeding, loss of appetite, and change in bowel movements.

Cancer is serious illness; one must undergo thorough examinations if they display the above-mentioned symptoms.

Treatments include Chemotherapy, Immunotherapy, surgery, Radiation-therapy, and more.

iii. Tuberculosis:

Tuberculosis, TB, is a disease caused by a bacterium called Mycobacterium Tuberculosis. Which usually attacks the lungs – however, can do the same to other parts of the body.

Patients suffering from TB display symptoms of a bad cough/coughing blood or mucus (lasting 3 weeks, or longer), weight-loss, loss of appetite, sweating during sleep, fatigue, and fever.

Treatments of TB include a vaccine at tender ages, and medications for a long time.

If left un-treated, it can be very harmful to the body!

3. Medication

Medicines can do anything to our bodies; even if we don’t want it to!

Some medicines cause one to lose his/her appetite, thus, a lower weight!

If you fear you have lost weight due to the adverse effect of a medicine, consider consulting a pharmacist.

4. Or, It May Just Be Your Genes….!

If you find that you don’t suffer from any of the above-mentioned causes, consult a doctor now – it may be in your genes!

Recent studies find that those with extra copies of chromosome 16, locus 16p 11.2, are 23 times (for men), and 5 times (for women), more likely to be underweight!

Not all of us doctors. So, we should never assume the illness you have; it may lead to something else worse!

It is always better to consult a doctor in regard with your difficulties.

Remember – A Stitch In Time Saves Nine!

Why You Should Consider Gaining Weight Now!!

“Before revolutionizing anything, we must first gain knowledge to know why we must do it in the first place”

If you are yet to be convinced why you should gain weight, allow me to be your first!

 1. Vulnerability for Illnesses

If one is underweight, he/she does not consume enough food. Less food = Less nutrients!

Our bodies require nutrients to build a strong, and healthy immune system.

(If you didn’t pay attention in school, an immune system is a body’s self-defense system; it defends the body from illnesses – rings a bell??)

So, being under-weight makes you more susceptible to ailments.

2. Underweight = (Increased Risk) Osteoporosis + Sarcopenia + Dementia!

You may have heard these words someplace – but what do they mean??

Osteoporosis is the skeletal condition, in which the bones lose ‘bone matter’, as a result, become fragile.

Patients suffering from Osteoporosis are prone to fractures/broken bones, when they fall from a short height; such that a regular person will not get injured!

Unfortunately, osteoporosis does not have a (complete) cure – however, it can be prevented/managed by consuming enough (more) Magnesium, Calcium and vitamin D.

(Our bones require a form of calcium that is obtained because of active vitamin D. Vitamin D activates because of magnesium – You need all 3 nutrients!)

Sarcopenia is the loss of muscle mass with ageing. It usually occurs after the age of 30, however this can occur earlier, or later, depending on the lifestyle one leads (sedentary, or active).

Sarcopenia can be treated/precluded with Strength Training, and/or Medication (however, this is not recommended).

(Sarcopenia is like osteoporosis, with the difference being that it affects the muscles)

Dementia is a general term for brain disorders. This includes Alzheimer’s (memory loss), and the inability to do everyday activities.

The risk of being affected by dementia is highest amongst those with a BMI less than 20 – this includes the under-weight, and the lighter normal weighed population!

3. Which is worse: Being Under-weight, Or Being Obese??

Before we begin, one thing should be clear - both conditions are harmful to our bodies.

Under-weight people are more likely to face illnesses, thinner bones, osteoporosis and other health disorders at an early age. In females, it can lead to irregular/no menstrual cycles, and probable infertility!

Obese patients have a higher risk of type-2 diabetes, heart diseases, respiratory issues, strokes and certain types of cancers.

So, as of now, obesity is worse, right? Think again…!

Researchers at Toronto’s St. Michael’s Hospital suggest that under-weight patients are 1.8 times more likely to die (compared to normal weighed people), compared to the obese – who are 1.2 times the risk of death!

Enough Talk – Let’s Eat!

Now that you might be convinced to gain a few kilos, you may be wanting to know how you can gain weight.

Before you begin gaining weight, you ought to consult a doctor, to evaluate the cause of your under-weightiness.

You can also consult a dietitian for a diet that suits your body.

How To Gain Weight Healthily

Although junk food can contribute to weight-gain, it will not satisfy your body’s nutritional requirements.

As mentioned earlier, when one is under-weight his/her body does not contain enough nutrients (malnutrition). And junk food doesn’t provide us with nutrients!

Therefore, it is important to gain weight such that you fulfill your nutritional requirements.

i. Eat Mini-Meals More Often

Some under-weight victims do not have a large appetite, so it is recommended to consume smaller meals every 2 – 4 hours in a day.

ii. Add Extra Calories to Your Diet

Try adding a few extra calories to your regular diet.

This can be in the form of cheese, seed/nut toppings, fruits, almonds, eggs, bread, milk, etc.

iii. Plan When to Drink Water

Water is essential to all living beings. It is nutrient-rich, a zero-calorie drink, and it reduces appetite!

It is recommended to drink water after meals, rather than before. This way you can eat more.

iv. Resort to Fluids That Pack A Lot Of Calories

Fluids such as milkshakes/smoothies reduce appetite, while providing a lot of calories (unlike water).

You make them nutritional by adding fruits, milk, dry-fruits, etc.

Sometimes, you can resort to such a liquid diet, as a replacement of solid meals.

v. Bulk Up!

Body-building is good, and healthy method to gain weight (muscles add to your body-weight).

However, you must consult an expert before body-building, to evaluate your ability to carry weights.

All The Best!!

Believe it or not, going from under-weight is not easy, and does not happen over-night!

Remember your goal to gain weight; such that you reach a BMI between 18.5 to 24.9.

Talking to your friends and family about your weight-gain can keep you motivated. While, observing the positive results will motivate/inspire you to achieve more.

You must not stop when you achieve your goal of gaining weight – you should continue further to body-building, and leading a healthy lifestyle.

I wish you All The Best!!

Note to Reader: This is a dated post with information that may not be correct. While the advice could be helpful, do conduct your own research before following this. I wrote this out of interest in exercising as a 13 year old kid with no health certifications. I'm a more experienced hobbyist lifter now, but also want to preserve my younger self's writings - reach out to me directly if you'd like to discuss the content written here. Cheers.