Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health. Conversely, over 25 is considered overweight and over 30 is considered obese.

A good number of people are faced with the problem of weight loss. However, there are also many people with the opposite problem of being too skinny. This is a concern, as being underweight can be just as bad for your health as being obese.

However, being underweight may be just as bad for your health and shouldn’t be neglected. According to study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women. 

In comparison, obesity was associated with a 50% greater risk of early death. This indicates that being underweight may be even worse for your health. 

Being underweight can also impair your immune function, raise your risk of infections, lead to osteoporosis and fractures and cause fertility problems. 

What’s more, people who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia. 

Here are 10 effective tips to gain weight:

1. Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.

2. Eat more often. Many people are underweight or skinny because of high metabolism which may be caused by parathyroidism. Eating often provides the body with more than enough calories even after excess metabolic activity.

3. Drink milk. Milk is rich in protein and body building elements.

4. Try weight gainer shakes.

5. Use bigger plates. This is similar to number two, eat more and more.

6. Add cream to your coffee.

7. Take creatine. …

8. Get quality sleep. This is very handy as the ongoing Covid-19 pandemic has provided most people with enough free time. Get enough sleep, it helps in weight gain.

9. Eat fast. Most slow eaters hardly gain weight. A voracious consumption of your food will help you gain more calories.

10. Walk out. This may sound ironical but it not. Walk out is not restricted to fat or muscular people. In fact helps in putting skinny people into shape. This is because when you exercise your muscles, more fat tissues will be deposited under them making them larger.

Additionally, the content or quality of food we eat helps in weight gain.

Here are some energy-dense foods that are perfect for gaining weight:

1. Nuts: Almonds, groundnuts, peanuts, etc.

2. Dried fruit: Raisins, dates, and others.

3. High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.

4. Fats and oils: Olive oil and avocado oil.

5. Grains: brown rice and others.

6. Meat: Chicken, beef, pork, lamb, etc.

7. Tubers: Potatoes, sweet potatoes and yams.

8. Others: chocolate, avocados, peanut butter, coconut milk, banana, tiger nuts and others.

Helpful?

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