If you’re underweight and looking to gain weight, it’s very important to do it right.
Consuming soda, donuts, and other junk foods may help you gain weight initially, but it can increase your risk of heart disease, diabetes, and cancer
A healthier approach to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat
A recent animal study suggests that belly fat specifically may be correlated with increased cancer risk.
A high percentage of body fat also increases your chances of developing type 2 diabetes and other health problems, even if you are not overweight
To gain weight healthily, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can.
This article outlines simple strategies to quickly gain weight — without increasing your risk of disease.
Why is gaining weight important?
While about 74 percent of adults in the U.S. are either overweight or obese, there are also many people with the opposite problem of being underweight
Some individuals may be naturally underweight due to genetics or a fast metabolism. Being underweight may also be indicative of poor nutrition or underlying health conditions
Additionally, many people who are not clinically underweight may still want to gain some muscle and put on weight for other reasons.
Whether you’re clinically underweight or simply struggling to gain muscle weight, the main principles are the same.
What does it mean to be ‘underweight’?
Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health
You can use this calculator to see where you fit on the BMI scale.
However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.
Some people are naturally very skinny but still healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.
According to the Centers for Disease Control and Prevention (CDC), being underweight is about twice as common among women, compared with men. In a U.S. survey that grouped participants into men and women, 1.3% of men and 2% of women 20 years and older are underweigh.
