While a slim figure appeals to many, being underweight can be frustrating. Putting on a few pounds is often easier said than done. Registered dietitian Lenny Versteegden offers proven strategies to help.
Defining Underweight
Previously, a Body Mass Index (BMI*) below 20 signaled being too thin. Today, the threshold is 18.5. Underweight often stems from high stress and skimping on meals, disrupting calorie intake.
"I Eat Everything"
You might eat freely yet stay slim due to a fast metabolism. Thin individuals typically have more muscle relative to fat, boosting metabolic rate. However, this doesn't guarantee lifelong leanness.
Choose Full-Fat Options
Opt for whole milk, full-fat margarine, and cheese to increase calorie density without changing much else.
Eat More Frequently
Aim for more than three meals daily to steadily boost intake.
Incorporate Strength Training
Exercise significantly impacts metabolism. Focus on muscle-building activities rather than fat-burning cardio to support healthy weight gain.
Switch to White Bread Temporarily
White bread fills you less than whole grain, allowing larger portions. Skip excessive whipped cream or mayo to avoid unhealthy saturated fats.
Quit Smoking
Smoking revs up metabolism via stress response. Quitting enhances appetite and flavor perception, aiding weight gain.
Prioritize Natural Methods
Aim for gradual progress—0.5 kg every one to two weeks. Use nutrient-dense drinks or powders only if needed, but natural foods are best.
Seek Professional Guidance
Consult experts, especially if underweight links to an eating disorder. Personalized advice ensures safe, sustainable results.
