Over 1.9 billion people worldwide are affected by obesity. It may be hard to imagine that there are also people who are completely affected by the opposite. Being underweight can also lead to problems for those affected. Just like being overweight, individuals should try to address the deficit under certain circumstances! We explain in this blog post how you can gain weight in a healthy way and how you can use the calorie calculator to achieve this.
When are you underweight?
With your body measurements and the very helpful body mass index, BMI for short, it is easy to determine which weight class you are in. While the BMI is not an absolutely reliable source to determine your weight status, it is certainly a good indication.
The BMI is divided into ranges and assesses your weight as objectively as possible. According to the definition of the World Health Organization (WHO), people whose body mass index (BMI) is below 18.5 are considered underweight. Between the ages of 65 and 70, this limit rises to 20, after which a BMI below 22 is considered underweight. BMI is one of several criteria used to assess body weight.
Underweight can occur for many different reasons. Although it can be very hard for many people to lose weight properly, others have the exact opposite problem. Sometimes you become underweight even faster than you realize.
Underweight – how can something like this even happen?
For many people, it is incomprehensible how one can be underweight at all. But it's really not as rare as you might think.
Some individuals are predisposed to have a higher energy expenditure than others, meaning they simply burn hundreds more calories than average. Others often have to deal with difficult health issues. However, lifestyle, dietary habits, and coping with everyday stress also play a significant role.
Age also affects weight. The older you get, the more likely you are to encounter obstacles. Dental problems, medications, and a diminishing sense of taste have a lasting impact on appetite.
How to calculate your calorie needs to gain healthy weight
How many calories should you consume daily if you are struggling with being underweight? This question cannot be answered universally. However, we can help you:
This allows you to estimate how many calories you burn daily. The rule is very simple: if you want to gain weight, you should consume at least 500 calories above your daily turnover, ideally on average.
This can often be quite challenging because even when gaining weight, it matters what foods you eat.
Calories are not the same as calories
To avoid unhealthy weight gain and to promote weight gain over the long term, you need to pay attention to what foods you consume.
It is absolutely not beneficial for your health if you only eat fast food and ready meals. This may cause you to gain weight in the short term, but it will not help you stabilize in the long term. Just as quickly as these unhealthy calories come, they will go.
It is advisable to eat healthy meals with nutrient-rich products. Healthy fats found in oils, fish, and legumes are extremely important for a balanced diet.
Even at breakfast, you should pay attention to how you start your day. With healthy cereals and porridge , for example, you can start the day healthily, with plenty of calories and the right ingredients.
Especially in the morning, you can lay the foundation for a nutritious diet. Oats, for example, are a real superfood and are perfect as a healthy breakfast. With their many healthy nutrients, oats are likely the healthiest way to have breakfast.
Healthy weight gain – this is how you succeed
So now we know that calories are not the same as calories. It is very important what foods you consume, and that is precisely why you should pay attention to what you eat and how much of it you eat.
A big misconception when "gaining weight" is that you should simply eat "a lot." But that's not even half the truth. Just eating “a lot” probably won't lead to a healthy increase in your weight.
Similarly, it is not beneficial to consume fast food or ready meals. This means that you gain weight quickly – but just as rapidly as the extra pounds come, they will go again.
A balanced diet, lots of vegetables, healthy fats – a few simple basic rules to help you get started on your journey to your ideal weight. We now have the best 5 tips for gaining weight in a healthy way.
5 tips to help you gain weight easily and healthily
1. Patience is the key to healthy gain
Unfortunately, change does not happen overnight – so patience is required. Don't strain your body too much and don’t let yourself be discouraged if things don't go as quickly as you'd like. Therefore: patience, patience, patience.
2. Eating regularly helps!
It is not necessary to eat all your daily calories in 3 meals. It is better to eat 5 to 6 meals throughout the day. This way, you don't overload your stomach and never feel too full!
Another tip is to always have snacks with you. This way, you don’t have to stay hungry in between meals!
3. The quality of the food is important
Everyone dreams of being able to eat as much as they want. Especially if you are underweight, you will hear this more often! However, a healthy diet is still crucial if you wish to gain weight quickly.
Therefore, it is important to focus on healthy nutrients. Here is a list of high-quality foods that will make it easier for you to gain weight:
- Nuts and seeds
- Legumes
- Fish
- Dried fruits
- Potatoes
- Avocados
- Whole grains
4. Track what you eat and monitor your calories
Write down what you eat! This way, you will always know exactly how many calories you are consuming daily and can determine whether you have consistently included the 500 extra calories that are essential for gaining weight.
5. Reach your ideal weight with exercise
Of course, it is extremely important that you eat a lot and pay attention to what foods you consume. But what you must not forget is exercise. With strength training, you can promote your muscle growth and thus gain muscle mass. This will also assist you in gaining weight.
Breakfast as the perfect aid to gaining weight
To reach your ideal weight as quickly as possible, you should definitely not skip breakfast. Especially at breakfast, you can consume valuable calories!
Whether with porridge, cereal, or crunchy – when it comes to breakfast, we have a very large and good selection. Our porridges are not only very healthy but also extremely tasty! This way, you too can have a great start to your day 😉
