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A very low body mass index can be due to many causes including genetic, developmental and hormonal disorders and other issues with absorbing nutrients in the body. A low body mass index may also be owing to a high metabolism rate. Here are a few healthy ways to gain weight according to different requirements:
Know your calorie needs
Calculate your resting metabolic rate with the formula - RMR = 10* weight (kg) + 6.25* height (cm) - 5* age (yr) + x [For men; x=5, for women; x = -161] Your BMR tells you how much minimum calories you will burn if you rested an entire day. Account for your activity by using your RMR as BMR (Base metabolic rate) and calculate your daily calorie needs by the following formulae:
BMR * 1.2 - If you are sedentary
BMR * 1.375 - For light exercise
BMR * 1.55 - Moderate activity
BMR * 1.725 - High activity
BMR * 1.9 - Intense activity
Diet to follow
Gradually increase your calorie intake
Eat healthy and timely
Have a balanced diet with heavy foods like - starchy vegetables, dense fruits, added oils and creamy soups
Have foods rich in protein, avoid watery fruits and veggies
Avoid trans-fats
Do not binge, pace yourself through your diet regime
Have dietary supplements and protein shakes
Build muscle to increase body weight
Include weight training in your daily regime
Compensate for extra calorie lost in training
Do not over do it, rest is equally important in building muscle
#Things to remember
Stop eating junk food, eat healthily
Hydrate yourself well
Rapid weight gain may cause stretch marks
Be careful when choosing fatty foods as
overindulging in them can lead to heart diseases and type 2 diabetes
Overeating may cause bloating, stomach aches and cramps
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