Rwanda: Gaining Weight Safely - a Guide for Those Who Are Underweight
[New Times] While many people around the world are concerned about losing excess body weight, some are equally concerned about how to gain weight. A person may appear to be underweight because they or their family members and friends feel they are too thin, but their body mass index (BMI) may actually be normal. Some individuals are truly underweight, with a BMI below 18.
Being underweight, with a body mass index (BMI) below 18, can be a concern for individuals despite appearing healthy to others. Poor food intake due to busy schedules, irregular meal timings, stress, or lack of access to nutritious foods can lead to underweight. Intentional weight loss efforts may also result in deficiency of essential nutrients.
An underweight individual may suffer from various disadvantages such as lack of energy, reduced immunity, and potential for heart failure. Maintaining a healthy body weight is crucial and can be achieved by gradually increasing calorie intake through a diet rich in high-protein and high-carbohydrate foods like fruits, whole grains, beans, lentils, fish, eggs, milk, and dairy products.
It's advised to avoid drinking water right before meals to prevent feeling full and bloated. Small, frequent meals and healthy snacks are recommended even during sickness. Adding 300 to 500 calories per day, depending on individual factors, can aid in weight gain. Regular exercise, particularly muscle-building activities like deadlifts, squats, and weightlifting, can help increase body weight.
However, a complete physical check-up and consultation with a qualified trainer is essential before starting any exercise regimen, especially for those with hypertension or heart problems. Adequate rest and a gradual, steady approach are key to successfully increasing body weight.
Written by urgent.news from AllAfrica Health's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
