While most of your friends are concerned about being overweight, you seem to be able to eat anything you want without gaining an ounce. They think you're lucky but you worry that you're underweight. Since all teens have different genes and different rates of development, no one weight is ideal for everybody. On the other hand, being severely underweight can endanger a teen's health. Before you try to pack on the pounds, consult a doctor who can help you decide whether you are already at a healthy weight.
Determining a Healthy Weight
When you visit your doctor to assess your current weight, he will probably use something known as body mass index, or BMI, to assess how much body fat you have based on your weight and height. If you've had the same doctor for a long time, he should also already know your growth patterns and be able to assess whether you're growing at a healthy pace. If your doctor confirms that you are underweight, he may offer you some dietary and exercise recommendations that will aid you in reaching a healthy weight. Alternately, he may refer you to a dietitian who can tailor a diet and exercise regimen to your individual needs.
Dangers of Being Underweight
If your doctor concludes that you're underweight, you may not be receiving enough vitamins, minerals, fats or protein, according to the Center for Young Women's Health. If you're underweight and female and you haven't been getting regular periods, it may be due to low estrogen levels, which puts you at risk for losing bone mass and eventually developing osteoporosis. Regardless of your gender, being underweight may cause you to feel fatigued, weak and chilled on a regular basis.
Healthy Gain Rate
The Center for Young Women's Health says that aiming for a weight gain trend of between one and two pounds a week is a healthy and realistic goal. If you want to aim for a gain of one pound--or 3,500 calories--each week, you would need to take in about 500 extra calories a day. However, this doesn't mean you should avoid exercising in order to avoid burning off calories. Simply adjust your intake to account for any calories you may have burned off through daily activities.
Dietary Modifications
Avoid binging on unhealthy snacks and meals in order to gain weight. Plenty of nutrient-rich foods are full of calories as well. In addition to eating your recommended whole grains, fruits and vegetables and lean protein every day, the Center for Young Women's Health recommends adding in whole fat dairy products, spreading butter on your food, cooking foods in healthy fats such as olive oil and tossing in plenty of "extras" such as nuts on salads and cottage cheese. Also aim to eat about three large meals and two to three hearty snacks every day, according to the UCLA Student Nutrition (& body image) Action Committee. If you continue to have trouble adding enough calories to your diet, ask your doctor or dietitian about dietary supplements.
What to Avoid
Some foods reduce your appetite and offer very little value to someone who is trying to lose weight. The Center for Young Women's Health recommends avoiding caffeine containing products such as coffee, tea, lattes, soda, and energy drinks. It also recommends avoiding foods that are sugar-free, low-fat, fat-free, calorie-free, and low-carb.
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