Amidst the rampant obesity problem, there are still those people that would gladly trade in their skinny bodies for a fat one. These are the people who are devoid of eating disorders yet still remain thin no matter how fast or how much they eat. |
Being too thin also has serious health implications. Anemia, fertility issues, low immunity, osteoporosis are among the few diseases you would expect skinny people to have. The following are ways of how to become healthy from skinny:
1) Determine your BMI. The basal metabolic index tells you how much body fat you have, therefore, is used as an indicator of how fit you are based on the standard. People who fall under the category of healthy weight have a BMI of 18.5 to 25.0. Skinny people such as yourself have a BMI of below 18.5. A BMI of less than 15.0 places you in the very severely underweight group; 15.0 to 16.0, severely underweight group; and 16.0 to 18.5, underweight group.
To compute your BMI, get your weight in kilograms and height in meters. Get the square of your height. Divide the square of your height from your weight, which should give your BMI. Your BMI will tell you the amount of effort you need to put in to meet your goal of how to become healthy from skinny.
2) Plan your meals in advance. Planning is an essential tool to your success because it allows you to choose foods that will give the highest amount of calories per serving. A good indicator of how much calories you need to consume is to multiply your target weight in pounds by 20. If you want to get from the 100 pound mark to 160 pounds, just multiply 160 by 20. This will give you about 3200 calories.
A good balance of nutrients would come from 40 to 50 percent carbohydrates, 20 to 30 percent protein, and 10 to 20 percent fat. The best foods that will help you gain weight in no time are fast food, which are always in large portions. Integrate eating out with home cooked meals to balance sodium as fast food has high salt content. Limit your vegetable and fruit intake during the start of your program because they give you a feeling of fullness from fiber. For your vitamin and mineral needs, you can supplement instead.
3) Workout. Although you are advised against exercising at the beginning, you should start a workout program once you start increasing your weight. How to become healthy from skinny needs for you to achieve a balance between intake and output.
Stay away from cardio exercises as much as possible as these are for people who want to lose weight. You can use them to cool down but never as your main workout routine. You need to have heavy resistance training instead to pack in more muscles. This involves lower repetitions using higher amounts of weight. Best if you enrol in a fitness class to have a structured program and to get motivated.
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