Being underweight is as unhealthy as being overweight or obese. It raises the risk for osteoporosis, immune deficiency, chronic fatigue, and anaemia among other maladies. In women, it also leads to irregular periods, fertility issues, and miscarriages. Unfortunately, putting on a few pounds in a healthy way is a real challenge for some underweight people. If your loved one or you are one of them, continue reading this blog to learn some tips to gain weight safely.

First, you should know what it means to be underweight. The Centers for Disease Control and Prevention (CDC) considers body mass index (BMI) to calculate if a person is underweight, overweight, or at a healthy weight. Based on the comparison of weight to height, it is a fairly reliable but not a fool-proof measure of body weight. People with BMI less than 18.5 are considered underweight.

What Is The Main Cause Of Being Underweight?

The underlying causes of being underweight vary. Some common causes are:

• Genetics
• High metabolism that makes gaining weight difficult
• A long period of sickness
• Thyroid issue
• Diabetes
• Gut problems such as diarrhea and IBS
• Cancer, HIV or lung disease
• Crohn's disease
• Eating-related disorders (e.g., bulimia and anorexia nervosa)
• Mental health problems (e.g., depression and anxiety disorders)

What Are The Safest Ways To Gain Weight?

Thinking how to put on weight? Try these tips to achieve the desired results.

• A Diet Rich In Carbohydrates And Healthy Fats
  A diet rich in carbohydrates, fiber, and healthy fats in every meal will increase the calories and nutrients. In addition, these foods provide energy to maintain a regular exercise regimen and support muscle growth. Include whole-food sources of carbohydrates, such as brown rice and beans, rather than refined and processed sources. Healthy fats are generally monounsaturated or polyunsaturated fats; foods rich in these foods are nuts, avocado, vegetable oils, and fish.
• Eat Three To Five Meals A Day
  Eating at least three to five small meals a day can make it easier to increase calorie intake. In addition, snacking between meals can help to increase the number of calories in the diet.
• Increase Portion Size
  Gradually increasing the portions in one’s meals allows the body to get used to larger meals slowly. After a few weeks, one can eat considerably more, leading to weight gain.
• Add Healthy Calories
  Adding high-calorie foods to one’s meals also helps gain weight. For example, one can increase calorie intake by adding nuts or seeds toppings, cheese, oily fish, eggs, whole-milk yogurt, and whole milk.
• Nutritious FoodsOne can also eat nutrient-dense foods instead of eating empty calories and junk food. High-protein meats help build muscle. Likewise, nutritious carbohydrates, such as brown rice and other whole grains, ensure the body receives enough nourishment.
• Strength TrainingStrength training (3-4 times a week) with more weight and fewer repetitions is one of the effective exercises for females to gain weight. It also promotes muscle growth. Some other exercises for muscle growth are bench press, deadlift, pull-ups, and squats.
• Healthy DrinksSugary drinks (like soda, juices, sweetened tea, and coffee) are not healthy. The calories in these fluids are “wasted,” because they have no nutrient value. Instead, consider healthier drinks like smoothies, shakes, and whole milk.

Maintaining a healthy weight helps lower your risk for developing many health problems, gives you more energy to enjoy life, and helps you feel good about yourself.