Are you too skinny? No matter how hard you try, that number on the scale never increases? So, you come under the category of ectomorph.
While the general scenario you have known is about people looking to shed pounds, there are people on the other side of the fence, who are struggling to gain pounds. If you have tried and failed in several ways to gain weight, it’s time you learn how to achieve healthy weight gain results.
This article aims at giving you knowledge on reasons for underweight and the role of diet to gain healthy weight.
There are myriad reasons why some people struggle to gain weight. Let’s know below some of the reasons that cause you to be underweight:
-> Genetics – For some people, low-weight runs in the family.
-> Low-appetite – Some people can feel fuller faster, which causes them to eat less.
-> Higher rate of metabolism – Those with high metabolism won’t be able to gain weight despite eating high calories.
-> Frequent exercise/Excessive physical movement – People who exercise often or involve excessive physical activity may find it tough to add weight.
-> Physical ailments – Those with an illness like diarrhoea may suffer from temporary weight loss, whereas those with long-term health conditions like diabetes, hyperthyroidism, cancer, kidney or other digestive issues may suffer from ongoing weight management struggles.
-> Mental illness – Those who suffer from depression or anxiety may suffer from weight loss and a poor eating disorder.
While it may not be possible to alter your genetics, there are definitely ways to counteract them. And in the case of mental or physical illness, it is suggested to consult a doctor before starting on weight gain diet.
Calculate Your Body Mass Index
Body Mass Index is the estimate of body fat based on your height and weight. It’s a way to determine whether the person is at a healthy or unhealthy weight.
Your body mass index is your weight in kilos divided by the square of your height in metres. (Its unit is Kg/m2)
The normal BMI is between 18.5 and 24.9. If it is less than 18.5, you are underweight. If it is above 25, you are overweight.
The approximate normal daily caloric requirement for an average male who performs a light activity is 2,500 for men and 2000 for women respectively. You need to increase your caloric intake by 250-500 calories a day to gain less than half a kilo a week.
Just As There Are Healthy Ways To Lose Weight, There Are Healthy Ways To Gain Weight Too
There is a stereotype that gaining weight isn’t as difficult as losing weight. Since the basic principle for gaining weight is consuming more calories than you expend, most people ignore the part of the diet when it comes to weight gain. You need to understand here that gaining weight should ideally be in the form of lean muscles (muscle mass), and not fat (fat mass). Loading up on simple carbs, high fats and empty calories will not fetch you healthy weight gain results.
A diet to bulking should include complex carbs, proteins and healthy fats that help build muscles and use fat to burn energy.