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Problems Involved In Being Underweight

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Weight loss is a serious problem in the United States. Consumers constantly see ads and news reports about modern diets, flashy products, and magic pills that promise to help them lose weight.

Since the current “battle against being overweight” is the biggest concern for so many people, being extremely thin may seem like a good problem. However, the reality is that being underweight can cause health problems.


Importance of having healthy weight

Fats have a bad reputation for making a person overweight and obese. However, not all fats are bad. In fact, decomposing energy (or calories) and storing it as fat is just one of many ways the body uses food to function, heal, and grow.

Energy stored as fat helps you complete strenuous work or physical activity. It also plays a key role in brain development and prevention of inflammation and blood clots. Fat also keeps hair and skin healthy.

It is important to understand that balance is key to maintaining a healthy body, whether you are overweight or underweight.

How do you know if you are underweight? Using a tool to calculate your body mass index (BMI) can help determine if you are underweight. Your family doctor can also help you determine if you are underweight based on your height, weight, what you eat, and your activity level.

Dangers of being underweight

People who are underweight usually do not incorporate enough calories to supply the body. They often also suffer from malnutrition because they are not getting enough vitamins or minerals from food. If you are underweight, you may be at risk for the following health problems:

Inhibition of growth and development. This applies especially to children and adolescents, whose bodies need abundant nutrients to grow and stay healthy.

The fragility of the bones. A deficiency of vitamin D and calcium along with a low body weight can cause weakness in bones and osteoporosis.

The weakening of the immune system. When you do not get enough nutrients, the body can not store energy and may also have difficulty fighting diseases. In addition, it can be difficult for your immune system to recover after being sick.

Anemia. This condition can be caused by iron deficiency, folate deficiency, and vitamin B12 deficiency, which cause dizziness, fatigue and headaches.

Fertility problems. In women, low body weight can lead to irregular periods, the absence of periods and sterility.

Hair loss. Low body weight can make hair thinner and fall off easily. It can also cause dryness and thinning of the skin, and dental health problems.

Food Plan For Gaining Weight

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Most of the time, people are aware of how difficult it is to lose those extra pounds, but a lot of people do not realize how difficult it is also for some to gain a few extra pounds.

Sometimes your metabolism does not respond as you would like, and you are forced to follow some kind of special eating plan for a while to achieve your goals.

That is why this article presents this diet that proposes a daily intake of 3,000-3,500 calories a day. It incorporates several foods in a half-hour to two hours interval. The food plan of a day will let you see what kind of food you have to consume and at what times of the day.

FOOD PLAN FOR A DAY

7:00

100 g. Apple (about ½ fruit), 50g. Oat flakes, 30 g. Of cream of milk or cream, 30g. of honey.

9:00

A cup of coffee with a spoon and a half of cream or cream and sugar to taste, you can use, in its defect, whole milk; 2 slices of toasted bread with 10 g. Of butter and 30 g. Of marmalade (or ham, if you prefer).

11:00

A scrambled egg or French omelet. If you prefer you can eat it in the form of sandwich or sandwich, greased with 20 g. of butter.

13:30

Broth with noodles, preferably prepared with beef or chicken stock and 1 tablespoon of olive oil.

14:00

Lunch: 150 g. Mashed potatoes made with ½ cup milk and 20 g. Of butter; 1 piece of large tomato (100 g.) Seasoned with oil; 80 g. Of beef. You can accompany it with a glass of wine if you like, or with natural fruit juices, to which you can add sugar. As a dessert, you can take about. 150 g. Of vanilla ice cream.

17:00

A cup of coffee or tea with 1 ½ tbsp. Cream or whole milk-and-sugar; Biscuits smeared with butter or margarine.

21:00

Dinner: Various vegetables (for example 50 g of carrots, 30 g of artichokes and 30 g of asparagus, garnished with olive oil),100g of chicken, one egg, two slices of white bread (30 g) A glass of wine or fruit juice (you can add some sugar). Dessert: fruit (can be apples or pear, approx. 50 g, prepared with 10g of sugar).

23:00

50 g. Of dried plums or raisins, or of quince candy. You can accompany it with a glass of wine if you like, or with natural fruit juices, to which you can add sugar. As the dessert, you can take about. 150 g. Of vanilla ice cream.

Some Causes And Treatment Of Low Body Weight

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Low body weight can come from a number of causes. While some people who are underweight in other aspects are physically healthy, others have underlying health concerns that need to be addressed. Here are some possible causes of being underweight:

Genetics – If you have been slim since high school and being thin comes from family, you are likely to have been born with a faster metabolism than usual. Also, you may have a little appetite by nature.

High level of physical activity – If you are an athlete, you probably know that frequent physical activity can affect your body weight. However, the high level of physical activity can also be derived from active work or a strong personality. If you are standing frequently, you may burn more calories than people who are more sedentary (inactive).

Disease – Being sick can affect the appetite, and the body’s ability to use and store food. If you have recently lost a lot of weight involuntarily, this can be a sign of illness, such as thyroid problems, diabetes, digestive diseases or even cancer. Be sure to talk to your doctor about sudden weight loss.

Medicines – Certain prescription drugs can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and increase weight loss because of the disease.

Psychological problems – Your mental well-being affects every part of our life. Factors such as stress and depression can disrupt healthy eating habits. Serious fears and distortions about body image can also lead to eating disorders. If you are experiencing emotional problems that hurt you, be sure to talk to your family doctor. This can help you get the care, assistance or counseling you may need.

Is it possible to gain weight in a healthy way?

A weight-gain program might seem like an opportunity to indulge yourself. All you have to do is pour some chips and attack! Unfortunately, just as weight loss in a healthy way requires a balanced approach, gaining weight in a healthy way does not mean adding junk food to your daily diet.

While consuming junk food can lead to weight gain, this will not address the nutritional deficiencies that result from being underweight. In addition, although the fats, sugar, and salt that are common in junk food do not appear as additional weight, they can cause damage to the body. To maximize healthy gains, try the following tips.

Add healthy calories – Without radically changing your diet, you can increase your calorie intake with each meal by adding nuts or seeds, cheese, and healthy garnishes. Try almonds, sunflower seeds, fruit or whole wheat bread toast.

Choose foods rich in nutrients – Instead of eating too many empty calories and junk foods, focus on eating nutrient-dense foods. Consider high protein meats, which can help you increase muscle mass. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps to ensure that the body is receiving as many nutrients as possible, even if it has little appetite.

Incorporate refreshments – Enjoy refreshments containing plenty of healthy protein and carbohydrates. Consider options such as nuts, protein bars or drinks, and biscuits with bean puree or peanut butter. Also, enjoy snacks that contain ” good fats ” that are important for a healthy heart. Examples include walnuts and avocados.

Eat small meals – If you are struggling with poor appetite due to medical or emotional problems, you may not find it tempting to eat large portions of food. Consider eating smaller meals throughout the day to increase your calorie intake.

Strengthen muscles – While doing too much aerobic exercise will burn your calories and will ultimately go against your weight goal, strength training like lifting weights or doing yoga can help you gain weight by increasing muscle mass.

Before beginning any weight gain program, be sure to consult your family doctor. Being below normal weight may indicate the presence of an underlying health problem, which will not be corrected with changes in diet. Your doctor can also help you keep track of your progress and make sure healthy changes are taking place.