Seema’s looks betrayed her age. Even at 27 she is mistaken for an 18 year old, her lean and fragile body makes her the odd one out when she walks with her friends in the neighborhood, and although her slender physique easily fits into a cab even when its capacity is full, people often comment on her weight saying that she is malnourished and underweight.
There was a time when Seema’s friends would crib over the excess flab they wanted to lose, and Seema would smile and thank her genes which ensured her slim built, no matter how much she ate it never showed on her. But realization dawned on her, when her doctor said, that she was a bit too slim to be considered normal, and that she needed to gain weight.
How to check if you are underweight?
If a person is Body Mass Index (BMI), falls below the recommended limit then he is considered as underweight. Body mass index (BMI) is generally calculated by measuring person’s age, weight and height. Your doctor can help you know if you underweight or have normal weight.
Whether an individual is overweight or underweight, neither of the two are good for long term health, one must try to achieve the optimum weight as per his/her own age, height, and bodily make up.
There is a difference in being slim and being underweight. Being underweight means being unhealthy and malnourished. Here is a dedicated guide to all those who wish to gain those extra calories that seemed far fetched until now….
- Fuel up with Carbohydrates
Carbohydrates are an essential part of a healthy diet. They act as fuel engines in our body providing energy which our body needs, to perform various activities all throughout the day. To gain weight, it is important that you consume good carbohydrates in your daily meals. You can get good amount of carbohydrates from foods like
Good sources: jowar, rice, whole wheat flour, green gram, kidney beans, dry dates, apricots. Include vegetables like spinach, potatoes, cauliflower, snake gourd, lady fingers and fruits like cucumber, bananas, apple, guava etc in your diet.
- Don’t miss those Proteins
Proteins play a crucial role in body regulation and maintenance. Body requires proteins for muscle building, for a strong immune system and also to repair body cells and tissues. Eating protein rich food provides strength to the body. Proteins are important nutrients for the body and protein deficiency can lead to various ailments and complications.
Good Sources: eggs, fish, milk, kidney beans (rajma), soya beans, chickpeas (chana dal), almonds, walnut (akhrot) etc
Our body needs fuel in the form of food after regular intervals so that we can work efficiently all throughout the day. The most important funda of weight gaining is to eat more calories than how much you burn. Take a help from a renowned dietician and schedule 4 to 5 meals instead of 2 meals a day. Avoid junk food as they will fill your stomach but won’t give you good amount of energy.
Smoking and drinking too much alcohol can suppress your appetite, so remember to reduce intake of these if you want to increase your weight. Also, too much tea and coffee can be replaced with other options like fruit juices, milkshakes etc.
- It is very important to follow a good diet, which comprises of all the essential nutrients and minerals.
- Don’t starve and suppress your hunger. When out of home, carry fruits, dry fruits and juices which can last you throughout the day.
- Go for small snacks after regular intervals, as those who are underweight need to eat more calories than they burn.
- A number of exercises also help in weight gain. Your doctor can suggest you with various exercises which can help you in building muscle weight and staying fit.
Gaining weight is also as important as losing weight. Having a healthy diet with the help of a doctor’s guidance will surely help you in gaining weight and staying healthy.
