Jakarta, CNN Indonesia —
Underweight was defined as having a body mass index (BMI) below 18.5. This is thought to be less than the body mass needed to maintain optimal health.
According to a study, being underweight was associated with a 140 percent greater risk of premature death in men and 100 percent in women.
Education others found an increased risk of premature death in lean men, but not women, suggesting that being underweight may be worse for men.
Being too thin can also impair your immune function, increase your risk of infection, lead to osteoporosis and fractures and lead to fertility problems.
What’s more, people who are underweight are much more likely to develop sarcopenia (age-related muscle wasting) and may be at greater risk of developing dementia.
Here are tips to gain ideal weight that are effective without harming your health at the same time, as reported by Healthline.
1. Increase your calorie intake
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
If you want to gain weight slowly and steadily, aim for 300-500 more calories than you burn each day.
If you want to gain weight quickly, aim for about 700-1,000 calories above your maintenance level.
2. Eat lots of protein
The most important nutrient for healthy weight gain is protein.
Muscle is made of protein and without it most of those extra calories would end up as body fat.
Studies show that during periods of overeating, a high-protein diet causes a lot of extra calories to be converted into muscle.
However, keep in mind that protein is a double-edged sword. It can also be very filling, which can significantly reduce your hunger and appetite making it harder to get enough calories.
High protein foods include meat, fish, eggs, many dairy products, legumes, nuts and others.
Check out other tips to increase the ideal weight on the following page.
Tips to gain ideal weight