Over 1.9 billion people worldwide are affected by obesity. So it is probably hard to imagine that there are also people who are completely affected by the opposite. Being underweight can also cause problems for those affected. Just as with obesity, you should try to compensate for the deficit under certain circumstances! In this blog post, we will explain how you can gain weight healthily and how you can use the calorie calculator to do it.
When are you considered underweight?
With your body measurements and the very helpful body mass index, or BMI for short, it's easy to determine what weight category you fall into. So, while BMI isn't an absolutely reliable source for determining your weight status, it's certainly a good starting point.
The BMI is categorized by numbers and assesses your weight as objectively as possible. According to the World Health Organization (WHO), people are considered underweight if their body mass index (BMI) is below 18.5. Between the ages of 65 and 70, this limit rises to 20, after which a BMI below 22 is considered underweight. The BMI is one of several criteria for assessing body weight.
Being underweight can have many different causes. Although it can be very difficult for many people to lose weight, others have exactly the opposite problem. Sometimes you can even become underweight faster than you would like.
Being underweight – how can that even happen?
For many people, it is incomprehensible how someone can be underweight. However, it is really not as rare as you might think.
Some people are predisposed to having a higher energy turnover than others. This means that they simply burn hundreds of calories more than the average person. Still others often have to deal with troublesome illnesses. But lifestyle, eating habits and how we deal with everyday stresses also play a major role.
Age also affects weight. The older you get, the more likely you are to encounter obstacles. Dental issues, medication and a diminishing sense of taste can have a lasting effect on your appetite.
How to calculate your calorie needs to gain weight healthily
How many calories should you consume daily if you are struggling with being underweight? There is no universal answer to this question. However, we can provide you with a guide:
This will help you calculate approximately how many calories you burn daily. The rule is very simple: if you want to gain weight, you should consume at least 500 calories more than your daily calorie expenditure, preferably on average.
This can often be quite difficult, because when you're gaining weight, it matters what foods you eat.
Not all calories are created equal
To avoid an unhealthy weight gain and to be able to gain weight in the long term, you have to pay attention to what foods you eat.
Eating only fast food and ready meals is not good for your health. You may gain weight in the short term, but it won't help you to stabilize your weight in the long term. These unhealthy calories will disappear as quickly as they came.
It is advisable to eat healthy meals with nutritious products. Healthy fats 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 muesli and porridge, for example, you can start the day healthy, with lots of calories and the right ingredients.
You can lay the foundation for a nutritious diet first thing in the morning. Oats, for example, are a true superfood and are perfect for a healthy breakfast. With their many healthy nutrients, oats are probably the healthiest type of breakfast.
Healthy weight gain – how to do it
So now we know that not all calories are created equal. It is very important what foods and drinks you consume and that is precisely why you should pay attention to what you eat and how much of it.
Because a big misconception when it comes to “gaining weight” is that you should simply eat “a lot”. But that's not even half the story. Because simply eating “a lot” is not likely to lead to a healthy increase in your weight.
Likewise, consuming fast food or ready meals is not beneficial. These foods will help you gain weight quickly, but the pounds will come off just as quickly.
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 have put together the top five tips for healthy weight gain for you.
5 tips to help you gain weight easily and healthily
1. Patience is the key to healthy weight gain
Unfortunately, change does not happen overnight – so patience is required. Don't put too much pressure on your body and don't get discouraged if things don't go as fast as you'd like. So: patience, patience, patience.
2. Eating regularly helps!
It is not necessary to get all your daily calories from three meals. It's better to eat five to six meals spread throughout the day. This way, you won't put too much strain on your stomach and you'll never feel too full!
Another tip is to always have snacks with you, so you don't have to go 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 quite often! However, a healthy diet is still important if you want to gain weight quickly.
That's why it's important to eat healthy nutrients. Here is a list of high-quality foods that will help you gain weight.
- Nuts and seeds
- Legumes
- Fish
- Dried fruit
- Potatoes
- Avocados
- Whole grain products
4. Keep track of what you eat and your calories
Write down what you eat! This way, you will always know exactly how many calories you consume daily and can thus determine whether you have always accommodated the 500 additional calories that are important for gaining weight.
5. Get your ideal weight with sports
Of course, it is extremely important that you eat a lot and also what foods you eat. But what you shouldn't forget is sports. With strength training, you can promote muscle growth and thus gain muscle mass. This also helps you gain weight.
Breakfast as the perfect aid for gaining weight
If you want to reach your ideal weight as quickly as possible, you should definitely not skip breakfast. Because breakfast is when you can consume valuable calories!
Whether it's porridge, muesli or crunchy granola, we have a very large and good selection when it comes to breakfast. Our porridges are not only very healthy but also extremely tasty! So you can have a great start to your day too 😉
