There are series of articles on weight loss, adverts about foods, exercises and tips on how to lose weight. But there are still people that are battling with under weight and being skinny despite eating food. Being underweight means that your body mass index (BMI) is below 18.5, you can easily calculate it by dividing your weight by the square of your height in metre. Underweight could have some health implications such as:
- developmental delays
- a weakened immune system
- an increased risk of complication during surgery
There are some people that are skinny but are still healthy. If you want to improve on your weight and your body muscles below are some simple tips that will help you.
1. Drink a lot of milk.
Milk is a source of calories and nutrients that are required for weight gain. Weight gain occurs when you consume more calories than you can burn. Milk can help you build muscles because it supplies the body with the necessary nutrients needed. Drinking all the varieties of milk except skimmed milk to quench thirst is a simple way to get in more high-quality protein and calories. Limit your milk intake of you have lactose intolerance.
2. Reduce water intake before meals
Drinking water before meal can fill your stomach and make it harder to get in enough calories. Eat very well to your satisfaction before drinking water if there would be need for it. Eat more more frequently. Include an additional meal or snack whenever you can, such as before bed.
3. Use bigger plates.
This works like magic! Many people who are underweight either eat too little food or they do not have appetite. Make use of large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
4. Get enough quality sleep.
Quality sleep is very necessary for people who want to add more muscle, it aids muscle growth. Adequate sleep along with protein diet aid in muscle repair and new muscle growth, the body produces its own muscle-building hormones while you sleep, including human growth hormone (HGH).
During the N3 stage of NREM (non-rapid eye movement) sleep, blood flow to the muscles increases, and tissue growth and repair occurs. During REM sleep, the muscles relax this can help to relieve tension and reduce symptoms of certain types of chronic pain. In fact, many of the critical restorative functions in the body—like tissue repair and muscle growth—occur mostly or only during sleep.
5. Eat a lot of protein.
Protein is very important for healthy weight gain. The body muscle is made up of protein and without it most of those extra calories may end up as body fat. If you are trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight 1.5–2.2 grams of protein . You can even go above that if your calorie intake is very high. Research has shown that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle.
High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others.
6. Quit smoking
Quit smoking if you want to add more weight. Smokers tend to weigh less than non-smokers this is because smoking increases body metabolism, decreasing metabolic efficiency leading to loss in appetite. Nicotine contained in cigarettes can induce an acute anorexic effect.