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How to get better: instructions for those who want to gain weight and improve their health

How to understand that you don't weigh much

It is considered that a person is underweight if his body mass index is below 18.5 kg/m2.

To calculate BMI, use the following formula:

BMI = weight (kg) / height 2 (m) For example, if you weigh 60 kg at a height of 1.8 m, your BMI is 60 / (1,8 × 1,8) = 18,5. It turns out that you do not have a lack of weight, although you have come close to the limit of the norm.

But if your height is 1.7 m and your weight is 45 kg, then your BMI is 15.57 kg/m2, which indicates a clear body weight deficit.

Why weight loss is dangerous Society is now more concerned about the treatment of obesity, because this problem is much more common than excessive thinness.

However, a significant lack of weight and anorexia can be more dangerous than extra pounds.

Excessive thinness can cause several negative consequences at once.

Increases the risk of premature death People with a body mass index below 21 kg/m2 are more at risk of dying from cancer, cardiovascular, respiratory, mental and neurological diseases than those who weigh more.

After the age of 40, the life expectancy of underweight men is on average 4.3 years shorter, and of women 4.5 years shorter than that of people with a BMI within the normal range.

Increases vulnerability to infections Underweight children and adults are more likely to suffer from infectious diseases than people of normal weight.

Although much here also depends on the quality of nutrition, compliance with hygiene standards and the presence of concomitant diseases.

It has a negative effect on bone health in the elderly With age, bone density decreases, and underweight people are more at risk of suffering from fractures and osteoporosis.

Increases the risk of dental problems Korean scientists in a cohort study checked the data of 17 thousand people and found out that people with insufficient body weight are more at risk of losing their teeth.

Scientists have suggested that this is due to poor nutrition and a lack of essential amino acids and vitamins.

It can cause difficulties with conceiving a child in women Low fat percentage and hormonal disorders associated with it can cause problems with the menstrual cycle and fertility.

Increases the risk of developing dementia in old age The risk of senile dementia in people who are underweight is higher than in those who are normal or overweight.

Where does the lack of weight come from There are several reasons why you may suffer from a weight deficit.

Lack of calories in the diet The most obvious reason for weight loss is a lack of energy coming from food. It is easy to detect it. It is enough to calculate how many calories you need to consume, taking into account weight, height, age and level of physical activity.

You can use our calculator, and then at least roughly estimate your usual daily diet.

Impaired absorption of nutrients If you eat normally, but still do not gain weight, it is possible that the body simply cannot absorb nutrients.

This happens when:

-gluten intolerance, or celiac disease; -lactose intolerance; -short bowel syndrome after surgery to remove part of the small

-intestine; -Whipple's disease (a rare bacterial infection); -parasites, diarrhea and infectious diseases that last a long time; -chronic inflammation of the pancreas; -excessive use of laxatives. To find out if your body can absorb the necessary nutrients, contact your therapist or gastroenterologist.

The presence of diseases If you start losing weight without intentional changes in diet and physical activity, this may be a sign of the following diseases:

-depression; -psychological stress and anxiety; -eating disorders such as anorexia; -oncology; -an infection such as HIV; -a chronic disease, such as COPD or Parkinson's disease; -diabetes; -hyperthyroidism. Also, appetite may disappear due to taking medications. For example, drugs for chemotherapy and for the treatment of thyroid diseases.

Be sure to consult a therapist, even if you have no symptoms other than weight loss.

How to gain weight quickly and safely Find out the reason for low body weight First, determine what exactly caused the loss of kilograms. If it is anorexia, digestive disorders, or, for example, the same hyperthyroidism, simple methods will not work: body weight will not return to normal until you get rid of the underlying disease.

In order not to make a mistake, visit a therapist: he will conduct an examination, offer to take tests and help solve the problem or refer you to a specialized specialist.

If you are healthy and would just like to gain weight, proceed to the following points.

Increase the caloric content of your diet through healthy food To get better, it is worth increasing your daily energy consumption by 300-500 kcal.

Of course, it is much easier to do this at the expense of delicious and high-calorie fast food. For example, eat a bucket of ice cream or a pack of chips. But in the long run, such a diet will not add to your health.

Snacking on fast food can cause bloating and exhaustion, and regular consumption of highly processed and sugary foods can increase the risk of cardiovascular disease and diabetes.

Additional calories can be consumed from foods with lots of vitamins and minerals.:

-milk; -starchy vegetables; -avocado; -cream soups; -red meat; -juice; -cheese; -nuts and nut butter; -fatty fish; -protein shakes. In order not to have to greatly increase the portions, try to arrange 5-6 small meals during the day. For weight gain, this is better than 2-3 approaches to overflowing plates.

Add extra calories to your meals There are several ways to increase the nutritional value of dishes and at the same time make them even tastier:

-Use cheese, sour cream and sauces more often. Season vegetable dishes, add to omelets and side dishes. -Complement the desserts with nuts, granola, honey, pieces of fresh and dry fruits. -Cook cream soups instead of regular soups with clear broth. -Lean on potatoes — they contain a lot of carbohydrates, and there is also fiber, vitamins and minerals. -From drinks, give preference to whole milk, fruit and vegetable juices without added sugar. You can also try jelly, fruit drinks, smoothies and protein shakes. -Try healthy and nutritious snacks -Have snacks between meals. Here are some ideas for a quick meal:

-A mixture of nuts and dried fruits. -Protein bars. -Protein shake — ready-made or homemade. The latter can be made from milk, yogurt, cottage cheese, bananas and other ingredients. The recipes can be viewed here. -Sandwiches. For example, you can make toast with avocado and egg or make a quick snack of bread with peanut butter. -Apple slices with nut butter. Take measures to increase your appetite -Eating by force is a bad idea. Fortunately, you can increase your appetite in quite healthy and safe ways:

1.Do not drink before eating. Fullness of the stomach dulls appetite. Try not to drink water at least half an hour before meals. 2.Choose strength training. Working with resistance helps build muscle mass and suppresses appetite for a shorter period than cardio exercises. Choose traditional work with rest between sets — this mode has the least effect on appetite compared to circular and interval work. 3.Give up bad habits. Smoking accelerates metabolism and leads to weight loss, while alcohol negatively affects appetite and disrupts the absorption of nutrients. 4.Ask your doctor about medications and supplements. Appetite will help to increase the intake of fish oil, and in case of zinc and thiamine deficiency, supplements to replenish these substances. However, before buying dietary supplements, it is worth consulting with a specialist. 5.Use large plates. People eat less from small bowls and get saturated faster than when using large dishes. Perhaps by serving food on a large plate, you will be able to trick the brain and increase the amount you eat.

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5 minute lifehacks

Part 1

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How to read several books at the same time.

Remember that you already have such an experience

There is an opinion that reading more than one book does not make sense. Those who think this way believe that the reader's attention will dissipate. In his imagination, the plots will get mixed up, and the characters will wander from one book world to another, which will lead to chaos.

But in fact, you can read two or three books at the same time without much effort. After all, each of us opened 5-6 books a day at school.

Let them be textbooks, not fiction. But no one confused history with geometry. And he did not say that he would not be able to read about chemical reactions, because he had just learned a lot about geographical discoveries. We considered it perfectly normal to flip through several textbooks a day. And after lessons, they could read Max Fry, Rowling or Conan Doyle, and with pleasure.

That's why you can still read several books in parallel. And also — to solve work tasks, do household chores, pass new levels in online games and watch TV series. And don't confuse anything.

Choose 2-3 books of different genres and formats

So, you want to read several books at the same time. It will be more interesting for you if these are different stories. For example, a combat fantasy, something from the classics and a book about popular psychology. Or a humorous detective story, a historical novel and an economic bestseller.

It is worth choosing books that tell about events from different eras. Let the heroes of these stories not be able to meet in reality under any circumstances.

Now about the formats. Some people like paper books exclusively. But to read outside the house, you should download the library application on your smartphone or tablet and upload electronic versions of the books you want to read there. It will also be useful to download several different audiobooks.

During the day, you can read from the screen in transport, listen to an audiobook while walking or exercising on simulators, and open a paper volume before going to bed. And your brain will not perceive reading as a repetitive ritual that will quickly turn into a routine.

Make time for reading

It often seems that there is simply no time for books. But if you abandon the stereotype that you can only read in a quiet library room, and devote at least a couple of hours to this, there will be time.

You can listen to audiobooks on the road. This is possible both in transport and when you walk. We can spend from half an hour to a couple of hours on the road a day. It will be great if you spend some of this time with a book. In addition, audio can be turned on while jogging, in parallel with cleaning or cooking.

You can always read e-books as soon as you have at least a few minutes of free time. Often people in such situations go to social networks. But it is worth opening the reader application instead of the news feed at least in half of the sudden pauses. For example, you can return to the book at lunchtime, at a time when you are waiting for a doctor's appointment or the end of a child's classes.

Paper books can be read at home before going to bed or on weekends. You can turn reading into a cozy and relaxing holiday, into a pleasant ritual that helps to restore strength after a difficult working day or week.

Try to make the reading process comfortable

Over time, you will develop your own reading habits. But first you should adopt a few simple rules:

Don't start reading two or three books in one day. It is better to make it a "ladder": add a new book every day. When you finish reading one of the selected stories, it is not necessary to start the next one on the same day. It is worth taking a pause to feel the aftertaste of what you have read. Or maybe even write down interesting thoughts that appeared in the process of reading. Do not strive to read at least a page from every book in a day. If you want to postpone a story for a day or two, that's fine. But if you haven't thought about the book for more than a week, think about whether you want to finish reading it. Maybe other stories are closer to you now, but it's better to come back to this later. Then let the book wait its turn. If you realize that you are not going to open it again, you can delete the file from the reader. Or give someone a paper volume. This way you won't have the feeling of unfinished business. In the evening, it is better not to take a book that requires serious mental stress. But you can immerse yourself in an easy and pleasant story. Or reread one of your favorite stories. Determine how many books you will be comfortable reading at the same time. Still, there shouldn't be too many of them, otherwise you can really get confused about the events and relationships of the characters. And also: do not chase the number, turn reading into a sport and assume that the more books you overcome, the better. The main thing is that you start this activity with pleasure every time.

Thank you for watching this post. As always, CHEAT CODE LIFE is with you. I'm trying to make your life easier.