If you're underweight, you may feel like an oddity in a larger population focused on losing excess pounds. But you're not alone; according to a January 2008 edition of "Today's Dietitian," 8 to 9 percent of the American population is underweight. An effective way for an underweight person to gain weight is to get more calories from healthy foods and get exercise to increase muscle mass.
Starting Point
The American Council on Exercise, or ACE, recommends that you set specific goals for weight gain. Just like overweight individuals are advised to lose 1 to 2 lbs. a week, the underweight person should strive to gain no more than 1 to 2 lbs. each week. Because every 1 lb. of weight gain represents 3,500 calories, you can add 1 lb. to your weight by increasing your daily calorie intake by 500. All you need to do is modify your diet. You don't need expensive protein powders or other dietary supplements; simply pay attention to eating a healthy diet.
Increasing Calories
If you're trying to gain weight, you still need to healthy diet rich in whole-grain foods, fruits, vegetables, low-fat dairy foods, lean proteins, seeds and nuts to ensure adequate nutrition. Avoid sugary soft drinks and candy bars that give you a lot of calories but no essential nutrients. ACE advises not going too overboard on foods high in unhealthy saturated fat, such as whole-fat cheese, hamburgers and bacon. Mayo Clinic nutritionist Katherine Zeratsky suggests increasing the number of meals you eat during the day; rather than eating three meals, try eating five to six smaller ones. Snack on high-calorie, nutritious foods such as peanut butter, nuts, dried fruit and avocados. Stock the fridge and pantry with the stuff you love to eat -- you're less likely to gain weight if your plate is loaded down with foods that you would normally avoid eating.
Exercise for the Underweight
Another effective way for an underweight person to gain weight is to get regular exercise. Although burning calories through physical activity may seem to contradict your cause, you still need exercise to make sure that the calories you consume don't go directly to body fat. ACE recommends strength training as the best way to build up bulk; this turns extra calories into muscle. Focus on all the major muscle groups in your upper and lower body so you won't have problems with your posture or acquire a strength imbalance. If you're new to strength training, ask a fitness professional to show you proper form so you won't injure yourself during the course of exercise. Strength training also performs another function: It can increase your appetite.
Other Information
A body mass index, or BMI, of 19 or less in women and 20 or less in men suggests a need for weight gain. There are health complications associated with being underweight, such as anemia, osteoporosis, frequent infections and delayed wound healing. However, as ACE points out, there's a big difference between someone who's naturally thin and the underweight person with medical problems. For example, elderly people and those with certain medical conditions, such as multiple sclerosis, may have difficulty swallowing and require a high-calorie liquid diet prescribed by a doctor. If you're underweight, get help from a registered dietitian or nutritionist who can help you design a weight-gain plan.
References
- "Today's Dietitian"; Underweight: A Heavy Concern; Meghan A.T.B. Reese; January 2008
- American Council on Exercise: Putting on the Pounds
- MayoClinic.com; Underweight? See How to Add Pounds Healthfully; Katherine Zeratsky; August 2009
- Victoria State Government DHHS: Disability - Managing Underweight
- Washington State Department of Health and Social Services: Low Weight
- MayoClinic.com; Difficulty Swallowing; October 2009
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