A BMI, or body mass index, of 18.5 classifies you as underweight. Although the struggles of the overweight are well-documented in the media, underweight people also suffer from problems, such as frailty, fatigue, frequent illness and poor self-esteem. If you are underweight, you should try to improve your health and appearance by adding healthy calories to your diet.
Significance
The body mass index is calculated according to your weight and height. It is used by many physicians to determine your risk of developing certain diseases associated with being overweight or obese. A normal BMI is between 20 and 22. A higher BMI puts you at greater risk of heart disease, type 2 diabetes, asthma and certain cancers. If your BMI is below 20, you are considered underweight. Those with a BMI of 18.5 to 17.5 are considered extremely underweight, notes a 2007 article in "Today's Dietitian." Being underweight comes with its own set of health concerns. You may suffer from a compromised immune system, malnutrition, early onset osteoporosis, weakness and irregular hormone cycles.
Diet
Your first strategy should be to embark on a weight-gain plan. A high-calorie diet that calls for 500 to 1,000 calories more than you burn daily will help you gain 1 to 2 lb. per week. While you may think you can eat just about anything when you are underweight, making unhealthy food choices still puts you at risk for health problems related to the overconsumption of sodium, sugar, refined flour and saturated fats. Instead, add calories with larger portions of healthy foods and the addition of calorie-dense foods, such as nuts, dairy, dried fruit and plant oils.
Exercise
Moderate exercise can help stimulate your appetite, making it easier to take in more calories to support your weight-gain goals. Consider adding a daily walk or bike ride to your routine. You may also want to undertake strength training, which can help improve your ability to perform daily tasks and help you build lean muscle mass.
Considerations
Gaining weight takes patience and dedication. You may sometimes feel you are always eating in an effort to consume all the calories you need. Plan ahead --- always have snacks on hand so you never miss a meal --- and opt for foods you enjoy to make the process less stressful. You can also drink calories --- try milk or 100 percent juice --- as a way to gain weight.
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