How to Increase BMI Safely for Underweight Individuals

Know Your BMI

The very first step is to know your BMI and determine which category you fall into. You must also check whether you have been in the same category for over a period of time. You can use an online BMI calculator to keep a track of it. If your BMI consistently falls below 18.5, this means that you have been consistently underweight.

Putting on weight is important for people who are underweight as it can otherwise lead to medical issues. The best and fastest way to gain weight is to consume more calories than your body burns.

If you are unable to gain weight, it is important to first assess its reasons. It could be due to genetics, faster metabolism or poor lifestyle. It can also be a signal for an underlying health condition. In this case, you should not start a weight gain program on your own, instead first consult the doctor to ensure you do not have any disease that causes this inability to gain weight.

Signs of Being Underweight

Watch out for the following signs that can indicate that you are underweight:

Reduced appetite

Weakness or fatigue

Taking longer to recover from sickness

Hair thinning

Poor concentration

Hair thinning

If you are underweight and want to increase BMI safely, you must focus on the right methods like adding nutrient-dense food, resistance training, reducing stress, ensuring proper sleep, etc. Avoid believing in fast-track weight gain stories or searching for answers on how to gain weight fast in 1 week. This is because safe weight gain may take some time. It is a continuous process for which you will have to be consistent and patient.

Tips for Safe Weight Gain

The simple way to safely gain weight for underweight individuals is to increase their calorie intake. When increasing calorie intake for weight gain, you must remember not to overeat and utilize the additional calories optimally through resistance training. You can also use a calorie calculator to get an estimate of your daily calorie requirement based on your gender, age and daily activity level.

Here are some tips that can be helpful to gain weight and increase your BMI:

Include Healthy Carbs and FatsFocus on increasing calories as well as nutrients. Complex carbs like legumes, whole grains, potatoes, rice, etc.

Eat FrequentlyOpt for eating smaller portions at regular intervals, especially if you get full quickly. Eating more frequently can help to gain more calories.

Healthy SnackingBuild a healthy snacking habit if you feel hungry in between meals. You can also drink high-calorie beverages to keep yourself full and avoid sugary drinks.

Additional CaloriesTry to gain extra calories from your regular diet by topping them with food items like cheese, nuts, seeds, peanut butter, etc. It helps you to get more calories in one bite while enhancing the taste simultaneously.

ExerciseWeight training, yoga and other intense activities can help you build lean muscles as it directs the extra calories you are taking to go to your muscles instead of your fat cells. If you were wondering how to gain weight without eating too much, this is your answer.

Increase Protein IntakeProtein is essential for optimal body growth. It supports muscle growth, and is especially needed if you are training. According to studies, 50 gm of protein each day is recommended for an individual who consumes 2,000 calories a day.

Examples of High-Energy Foods

Here are a few high-energy foods that you can include in your diet to gain weight safely and make your BMI higher:

Nuts and Seeds: walnuts, almonds, peanuts,

Dried Fruits: raisins, dates

High-fat Dairy: cheese, cream, yogurt, whole milk,

Meat: chicken, lamb, oily fish, salmon

Foods: whole grains, rice, potatoes, sweet potatoes, peanut butter, avocados

You must note that the calorie requirement and nutrients needed is different for each individual. Hence, there is no one plan fit for all. You must take into consideration these factors when planning your weight gain journey.

Do’s and Dont’s to Increase Your BMI

Do’s

Eat enough calories

Take quality sleep

Reduce Stress

Weight-train

Don’ts

Avoid smoking

Avoid drinking water or fluids before eating

Avoid relying on cakes and sugary drinks

FAQs

Q1. How to improve your BMI if you are underweight?

Ans: To increase BMI, an underweight person must indulge in calorie surplus through high-nutrition foods while balancing it with muscle growth through exercises.
Q2. What to eat to increase BMI?

Ans: You must eat a balanced diet and include high-energy foods that are rich in fats, carbohydrates and proteins to increase your BMI. This includes food items like cheese, cream, nuts, dates, potatoes, avocados, corn, whole grains, rice, etc.
Q3. Can exercise increase BMI?

Ans: Yes, exercising regularly can help increase BMI. This is because muscle weighs more than fat; hence, muscle growth can lead to increase in weight, improving the BMI.
Q4. How to increase weight naturally?

Ans:To naturally increase weight, you must focus on nutrient-dense food and high-calorie drinks, take proper sleep, exercise, and keep yourself stress-free.
Q5. What are the best snacks for weight gain?

Ans: The best snacks for weight gain include nuts, cheese, nut butters, seeds, and full-fat dairy products like whole milk and yogurt.
Q6. What is the fastest thing to gain weight?

Ans: The fastest thing you can do to gain weight is increase your calorie intake and utilize these calories optimally so that they reach your muscles and are not stored as fats.

How to Increase BMI Safely for Underweight Individuals?

FAQs

Q1. How to improve your BMI if you are underweight?

Q2. What to eat to increase BMI?

Q3. Can exercise increase BMI?

Q4. How to increase weight naturally?

Q5. What are the best snacks for weight gain?

Q6. What is the fastest thing to gain weight?