How to recover: instruction for those who want to gain weight and improve your health

Why the lack of weight is dangerous

Let us leave aside the aesthetic and psychological factors, although arms and legs sticks unlikely to please someone other than the anorexic. We focus exclusively on physiology.

Clinically underweight means that your body for whatever reason loses nutrients. That's what this implies.

1. Increased risk of premature death

If you are a man with underweight, your risk of dying early from any health problems (diseases hearts and vascular, musculoskeletal system, internal organs, and so on) increasesUnderweight, overweight and obesity as risk factors for mortality and hospitalization approximately 2.4 times as compared to those with normal weight. If you are a woman - "only" by 2 times.

Even fat men at risk less than you: the early death threatens them with only one and a half times more likely than people of normal weight.

2. Problems with immunity

To fight with all sorts of infections the body needs energy. At deficiency of nutrients that energy is not enough. Therefore, people with a lack of weight often suffer

Childhood and maternal underweightAnd common diseases - the same cold - last longer.

3. brittle bones

People with low birth weight decreasesBone mineral density and body composition in underweight and normal elderly subjects bone density. As a result, bones become more brittle, increasing the risk of fractures and osteoporosis.

4. The poor condition of the skin, hair and teeth

All this beauty also needs nutrients. If they are not enough, the skin becomes more porous, it gets an earthy color and accelerated aging, hair - slow growth, or even fall, the risk of tooth loss is also greatly improvedAssociation between underweight and tooth loss among Korean adults.

5. constant tiredness

Here it is also about the lack of energy from nutrients.

6. Difficulties in conceiving a child

Both women and men with underweight is more difficult to become parentsLower fertility associated with obesity and underweight: the US National Longitudinal Survey of YouthThan those who have the figure is normal. Reasons are complex and are often associated with sex.

For example, scientists believe that too anemic men harder to find mates. There are too slim women other problems. For example, all associated with the same lack of weight irregular menstrual cycles, which can causeInfertility in men and women infertility.

7. Increased risk of dementia in old age

The risk of senile dementia people with low birth weight by 34% higherBMI and risk of dementia in two million people over two decades: a retrospective cohort studyThan those who have normal weight.

How do you know that you are a little weigh

Not all dangerous thinness. If your body mass index (BMI) equal to or greater than 18.5, you're all right. But if the BMI is below this value, welcome to the club suffering from a lack of weight.

To calculate BMI, divide your weight in kilograms by the square of height in meters.

For example, increasing 1.8M you weigh 60 kg. Your BMI: 60 / (1,8 × 1,8) = 18,5. You walk on the edge, but still do not suffer from underweight. But if your height - 1.7 m, and weight - 45 kg, the BMI 15.57 you the obvious underweight.

If lazy to bother with a calculator to find out your BMI page US Centers for Disease Control and Prevention (CDC).

Where does the lack of weight

Causes, by and large, only three:

1. You do not get enough calories and nutrients from food. This is what happens to those who are sitting on a strict diet or suffer from eating disorders - anorexia and bulimia.
2. The body can not absorb the necessary nutrients. This happens for various digestive problems. For example, when lack of enzymes or gluten intolerance diabetes (Mostly type I).
3. Your body receives and assimilates nutrients, but something eats these resources before they reach the organs and tissues. It may be relatively harmless factor - for example, you lead a very active lifestyle and a lot of exercise and obtained from food calories spent on physical activity. But there are dangerous energy-guzzlers:
   • worms;
   • malfunction of the thyroid gland: hyperthyroidismDo you have an overactive thyroid? significantly accelerates metabolism, and because the body requires more energy than usual;
   • cancer: tumors need a lot of energy to grow, they pull it out of the body, and the person begins to lose weight;
   • infections such as tuberculosis and HIV: the body spends on fighting with them a lot of energy, so weight is reduced.

If you start to lose weight, not applying to this effort, be sure to consult a physician. Even if it does not bother you. Reduction in body weight can be a first symptom of deadly diseases. It is important they are not missed.

How to gain weight quickly and safely

To begin, find out what caused the loss of kilos. If it anorexia, digestive disorders, or, for example, the same hyperthyroidism, simple methods do not work: the body weight will not return to normal until you get rid of the underlying disease.

To avoid mistakes, to visit the therapist: he will hold examination, will ask you to get tested and help solve the problem or refer to the profile expert.

But suppose you are healthy and just want to gain weight. Then listen to the advice of experts respected Mayo Clinic Research CenterWhat's a good way to gain weight if you're underweight?.

Each of these methods may be used either singly or in combination with any other. Choose the option that suits you.

1. eat more often

To gain weight, the body needs extra calories. In addition to food, no place to take them. It is clear to everyone.

But there is a problem: people are underweight tend to gorge on faster. If you are used to eating three approaches (breakfast, lunch and dinner), then even imposing itself gigantic servings, simply not be able to eat them. So, will receive less calories.

To avoid this, nutritionists recommend eating more often. 5-6 small meals throughout the day in terms of weight gain is better than 2-3 sets to crowded cymbal.

2. Do not drink before a meal

Fullness of the stomach (even if there is splashing water) dulls the appetite. So try not to drink at least half an hour before a meal.

If you are thirsty, choose high-calorie drink: whole milk, pudding, sweet fruit drinks, smoothies, protein or milkshakes. For example, a blender, beat the milk with a handful of fresh or frozen fruit and sprinkle with flaxseed.

3. Choose foods rich in nutrients

Here's what could be the basis of healthy eating:

• whole wheat bread;
• pasta from durum wheat, flavored cream sauce or oil;
• oatmeal with milk;
• cottage cheese, yogurt and other dairy products;
• sweet fruit;
• Nuts of all kinds.

4. Add extra calories in dishes

For example, grated cheese quiches and eggs or milk powder in the soup and stews.

5. Do not forget about snacking

A bag of nuts or dried fruits need to carry around during the day. A bedtime nutritionists recommend to eat a sandwich with peanut butter, cheese or soft avocado.

6. Rejoice yourself desserts

Basically fruit yogurt, granola bars and muffins with bran.

Yes, ice cream or a piece of cake calorie, but it horse dose of sugar, but it's not very good for health. So zealous with such desserts still not worth it.

7. Use large plates

One and the same portion will seem huge, if you put it on a small plate, and very tiny on a large platter. To fool the brain used to be content with little, choose a dish more.

"Yes there is!" - think of the brain, and you will not noticeLarger-sized portions, packages and tableware lead to higher consumption of food and drinkHow to swallow a kilo of something nutritious.

8. Get into the habit of adding cream to coffee

Firstly, it is delicious. And secondly, the caloric content of your favorite espresso or latte increase.

9. Enroll in a gym

Your choice - power training. Exercises with different weights to increase the amount of hard muscle. Therefore, in spite of the load under the bar, "fattening"I Just Started Exercising - Why Am I Gaining Weight? everything.

10. Get enough sleep

High-quality sound sleep is also very important for muscle growth. You want to increase muscle mass - sleep at least 8 hours a day, with at convenient mattress. At the same time, experts of the International Sports Science Association (ISSA) place particular emphasisDoes Lack of Sleep Hinder Muscle Growth or Performance?.

11. Quit smoking

Smoking speeds up the metabolism and causesConsequences of smoking for body weight, body fat distribution, and insulin resistance to weight loss. The refusal of the habit, on the contrary, helps weight gain.