Weight loss is a serious problem in the United States. Consumers constantly see advertisements and newsletters about trendy diets, flashy products and miracle pills that promise to help them lose weight.
Given that the ongoing “battle for the butt” is at the heart of many people, being too thin seems like a good deal. But the reality is that being underweight can cause health problems.
The way to improve health
Fat has a bad reputation as the cause of people being overweight and obese. However, not all fats are bad. In fact, it’s good to break down and store energy (calories) in the form of fat. It’s just one of many ways the body uses food to function, heal, and grow.
The stored energy from fat helps you get through a tough job or workout. It plays an important role in brain development and prevents inflammation (swelling) and blood clots. Fats also contribute to healthy hair and skin.
You can determine if you are underweight by using a Body Mass Index (BMI) calculator. This online tool considers your weight, height, age and gender to calculate a score. If your BMI is less than 18.5, you are underweight. Your doctor can also help determine if you are underweight based on your height, weight, what you eat, and your activity level.
Your doctor may put you on a weight gain program if you are underweight. However, this is not allowed to go crazy with junk food. Healthy weight gain requires a balanced approach, much like a weight loss program.
Eating junk food can lead to weight gain. However, it will not provide enough nutrition that your body needs. Even if the fat, sugar, and salt in junk food doesn’t cause weight gain, it can still be harmful to your body. For healthy weight gain, the following tips can help:
- Add healthy calories. You don’t need to drastically change your diet. You can up the calories by adding nuts or seeds on top, cheese and healthy side dishes. Try almonds, sunflower seeds, fruit or whole grains, and whole-wheat toast.
- Go dense with nutrients. Instead of eating lots of calories and junk food, eat nutrient-dense foods. Consider protein-rich meats, which can help you build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body gets as many nutrients as possible, even when you’re dealing with a reduced appetite.
- Have a snack. Enjoy snacks high in protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks and crackers with hummus or peanut butter. Also, enjoy snacks that contain “good fats,” which are important for a healthy heart. Examples include nuts and avocados.
- Eat small meals. If you are struggling with an appetite loss, due to health or emotional problems, eating large amounts of food may not seem appealing. Consider eating smaller meals throughout the day to increase calorie intake.
- The number grows. While too much aerobic exercise burns calories and goes against your weight goal, strength training can be helpful. This includes weightlifting or yoga. You gain weight by building muscle.
Before starting a weight gain program, talk to your doctor. Being underweight can be due to an underlying health problem. It will not be corrected by dietary changes. Your doctor will be able to help you monitor your progress. He or she will make sure that healthy changes are taking place.
Things to consider
People who are underweight often don’t get enough calories to fuel their bodies. Often, they are also malnourished. Malnutrition means you don’t get enough vitamins and minerals from your food. If you are underweight, you may be at risk for the following health problems:
- Slow growth and development. This is especially true in children and adolescents, whose bodies need a variety of nutrients to grow and stay healthy.
- Fragile bones. Vitamin D and calcium deficiencies, along with low body weight, can lead to weak bones and osteoporosis.
- Weakened immune system. When you don’t get enough nutrients, your body can’t store energy. This makes it difficult to fight disease. It can also be difficult for your immune system to recover from an illness.
- Anemia. This condition can be caused by not having enough vitamins iron, folate and B12. This can cause dizziness, fatigue and headaches.
- Fertility problems. In women, low body weight can lead to irregular periods, lack of menstruation, and infertility.
- Hair loss. Low body weight can cause hair to thin and fall out easily. It can also cause dry skin, thinning of the skin, and problems with teeth and gums.
Many underweight people are physically healthy. Low body weight has many causes, including:
- Genetics. If you’ve been thin since high school and this runs in your family, then you’re likely born with a higher-than-normal metabolism. You may also naturally crave food.
- High physical activity. If you are an athlete, you probably know that regular exercise can affect your body weight. However, high physical activity can also be part of an active job or an energetic personality. If you stand a lot, you can burn more calories than sedentary (inactive) people.
- Sick. Being sick can affect your appetite and your body’s ability to use and store food. If you’ve recently lost a lot of weight without trying, it could be a sign of an illness, such as thyroid problems, diabetes, digestive disease, or even cancer. Talk to your doctor about sudden weight loss.
- Medicines. Some prescription drugs can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and worsen weight loss caused by the disease.
- Psychological problems. Our mental health affects every part of our lives. Things like stress and depression can disrupt healthy eating habits. Fear and severe body image distortion can lead to eating disorders. If you are suffering from damaging emotional problems, talk to your doctor. He or she can help you get the care, support or advice you may need.