Strategies to Increase BMI for Underweight Individuals: A Nutritional Guide

Underweight

Hello, nutritionist.
I just turned 18 at the beginning of September and I am trying to raise my BMI to above 17.
Currently, my height is 171.5 cm and my weight is 45 kg, giving me a BMI of just over 15.
I usually have a large appetite, eating about twice the normal portion size.
I don’t eat late-night snacks, drink beverages, or consume snacks.
I have maintained this body type since elementary school.
My family cooks at home, and my eating habits are generally normal.
My dad is about my height but very thin, while my mom is 165 cm and has a normal weight.
For breakfast, I usually have one steamed bun and a cup of soy milk, sometimes adding pork floss or a fried egg.
For lunch, my main dishes are noodles or white rice mixed with purple glutinous rice and brown rice, along with one to two vegetable dishes and one to two large pieces of pork or chicken.
Dinner is similar in variety but with large portions, especially of grains and root vegetables.
I consume fewer fruits and fats, but I do use a large spoonful of lard when stir-frying.
I am concerned because the school I want to apply to has a weight limit.
Some people say it’s a psychological issue rather than a dietary one, but I have sufficient sleep and a stable mindset.
I initially planned to run 10 laps around the track every day, but I only became leaner.
I understand this may be due to genetics, a high basal metabolic rate, or age-related factors.
I would like to ask you what other methods I can use to improve my situation.
Thank you!

sara, 10~19 year old female. Ask Date: 2016/07/31

Dr. Xie Huimin reply Nutrition

Sara, it is estimated that your caloric intake should be at least 1800 calories or more.
Your diet appears to be normal; for breakfast, you can have steamed buns with eggs, and it's important to include fruits in your diet.
It's advisable to limit the intake of lard and to choose a variety of foods to ensure you receive different nutrients.

Regarding exercise, it's beneficial to engage in various types of physical activities such as aerobic exercises, cardiovascular training, and strength training, but moderation is key.
For example, if running 10 laps around the track makes it difficult to maintain your weight, then running 5 laps would be more appropriate.
Adjust gradually in this manner.

As you mentioned, there are many factors that can affect weight, and if you want to explore this further, metabolic testing may be necessary.
Focus on maintaining a balanced diet and proper nutrition to support your health.

Reply Date: 2016/07/31

More Info

To increase your BMI and achieve a healthier weight, it's essential to focus on a balanced approach that combines dietary changes, exercise, and lifestyle adjustments. Given your current height of 171.5 cm and weight of 45 kg, resulting in a BMI of around 15, you are classified as underweight. Here are some strategies to help you increase your BMI effectively:

Nutritional Strategies
1. Increase Caloric Intake: Since you mentioned that you already consume large portions, consider increasing the caloric density of your meals. This means choosing foods that are high in calories but low in volume. For example, incorporate more healthy fats into your diet, such as avocados, nuts, seeds, and olive oil. These foods are calorie-dense and can help you increase your overall caloric intake without significantly increasing the volume of food you eat.

2. Frequent Meals: Instead of sticking to three large meals, try to eat five to six smaller meals throughout the day. This can help you consume more calories without feeling overly full. Include snacks that are high in protein and healthy fats, such as Greek yogurt, cheese, nut butter, or protein bars.

3. Protein-Rich Foods: Ensure that each meal contains a good source of protein, which is essential for muscle growth and repair. Include foods like chicken, fish, eggs, legumes, and dairy products. You might also consider protein shakes or smoothies, which can be an easy way to increase your protein intake.

4. Carbohydrate Choices: While you are already consuming rice and noodles, consider incorporating more whole grains and starchy vegetables like sweet potatoes, quinoa, and oats. These can provide additional calories and nutrients.

5. Limit Empty Calories: While it might be tempting to consume high-sugar or high-fat junk foods to increase calories, focus on nutrient-rich foods that provide vitamins and minerals essential for overall health.

6. Hydration: While it's important to stay hydrated, try to avoid drinking large amounts of water before meals, as this can fill you up and reduce your appetite. Instead, drink fluids between meals.

Exercise Recommendations
1. Strength Training: Incorporating resistance training can help you build muscle mass, which is crucial for increasing your weight in a healthy manner. Focus on compound movements like squats, deadlifts, and bench presses, which engage multiple muscle groups. Aim for 2-3 sessions per week.

2. Limit Excessive Cardio: While cardiovascular exercise is important for overall health, excessive cardio can lead to weight loss. Instead, focus on moderate amounts of cardio, such as walking or cycling, while prioritizing strength training.

Lifestyle Adjustments
1. Monitor Progress: Keep track of your weight and dietary intake to identify what works best for you. Adjust your meal plans based on your progress and how you feel.

2. Consult a Professional: Since you have specific weight goals related to school requirements, consider consulting a registered dietitian or nutritionist. They can provide personalized guidance and meal plans tailored to your needs.

3. Address Underlying Issues: If you suspect that genetics or metabolic factors are influencing your weight, it may be beneficial to discuss this with a healthcare provider. They can help rule out any underlying health conditions that may be affecting your weight.

4. Mental Health Considerations: Sometimes, psychological factors can influence eating habits and body image. If you feel that stress or anxiety is affecting your ability to gain weight, consider speaking with a mental health professional.

Conclusion
Increasing your BMI and achieving a healthier weight is a gradual process that requires a combination of dietary changes, exercise, and lifestyle adjustments. Focus on nutrient-dense foods, incorporate strength training into your routine, and consider seeking professional guidance to help you reach your goals. Remember, the journey to a healthier weight is unique for everyone, and patience is key.

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