Being underweight may be seen as healthy or looking good and fit. But there’s a difference between being slim and underweight.
The regular weight of a lady that is in her late teens (18 – 20) is supposed to be between 125.0lbs and 128.0lbs (56.7kgs and 58.0kgs).
As for boys in their late teens (18 – 20 years), they are supposed to weigh between 147.5lbs – 155.0lbs (66.9kgs – 70.3 kgs).
As much as a person looks healthy and okay, being underweight could cause issues later in the future. So, here are some ways to add up some weight the healthy way:
Exercise
Yes! I said it works out. Try out specific exercises that build muscles. Exercise may also stimulate your appetite.
Eat Frequently
When you’re underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
Smoothies
There are some home-made smoothies that can help add weight.
Chocolate hazelnut shakes: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.
Milk
Milk, for decades, has been used as a weight gainer and is also good for the building of muscles. It provides a good balance of proteins, carbs, and fats; it is also a source of calcium and other vitamins.
If you want to add weight, milk is an excellent way as it provides both casein and whey proteins. Also, research has shown it can help you build your muscles when combined with weight lifting.
Eat More Calories Than Your Body Burns
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 calories more than you burn each day according to the calculator.
If you want to gain weight faster, aim for about 700 – 1,000 calories above your maintenance level.
Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
