Struggling to Gain Weight: Tips for Underweight Individuals

I am too thin and want to gain weight; I feel severely underweight?

Hello, Doctor.
I am Xiao Lin.
I am currently 180 cm tall and weigh 50 kg.
I am a male and have completed my military service, but my BMI is only 15 or 16, which is insufficient, so I could only serve for 2 weeks in an alternative service.
Since high school, I have struggled to gain weight, and during college, I have been working part-time for 6 years.
I eat a lot, but I still cannot gain weight.
My health check-ups show no issues, just that I am underweight.
My older brother started gaining weight after his military service, but I am the only one in the family who cannot gain weight.
I used to weigh 55 kg, but after a few days, I dropped back to 50 kg, and this cycle continues.
In my family, my brother, sister, mother, father, and even my grandmother all weigh more than I do, but my grandfather's weight seems similar to mine.
I don't know if it has something to do with him; he is also around 170 cm tall, close to 180 cm, and is slim, weighing about 60 kg.
I used to work 8-hour shifts rotating between morning, afternoon, and night, but now I work 12-hour shifts rotating between morning and night.
What should I do? I am already 24 years old.

Xiao Lin, 20~29 year old female. Ask Date: 2017/09/05

Dr. Cai Xiuwen reply Nutrition

Hello! Based on your description, if you have already undergone an examination, it is recommended that you consult a nutritionist for a detailed assessment of your dietary intake.
They can analyze the nutritional content and caloric value of your foods.
It is possible that the foods you commonly consume may be insufficient in calories or unbalanced.
This response is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Ministry of Health and Welfare.

Reply Date: 2017/09/05

More Info

Hello 小林,
Thank you for sharing your concerns about your weight and health. It sounds like you are facing a challenging situation with being underweight, and I want to provide you with some insights and tips that may help you gain weight in a healthy manner.

Firstly, it's important to understand that being underweight can be just as concerning as being overweight. A Body Mass Index (BMI) of 15 or 16 indicates that you are significantly underweight, which can lead to various health issues, including weakened immune function, nutritional deficiencies, and decreased muscle mass. Since you mentioned that you have been unable to gain weight despite eating a lot, it might be beneficial to explore a few potential factors that could be influencing your situation.

1. Metabolism and Genetics: Some individuals naturally have a higher metabolic rate, which means they burn calories faster than others. This can be influenced by genetics, as you noted with your family history. If your grandfather also had a similar body type, it could be a hereditary trait.
2. Dietary Composition: While you mentioned that you eat a lot, it’s essential to focus on the quality of the calories you consume. Instead of just eating more food, aim for calorie-dense foods that provide more energy in smaller portions. Foods such as nuts, seeds, avocados, whole grains, dairy products, and healthy oils (like olive oil) can help you increase your caloric intake without needing to eat excessively large amounts of food.

3. Meal Frequency: Consider increasing the number of meals you eat each day. Instead of three large meals, try to have five to six smaller meals or snacks throughout the day. This can help you consume more calories without feeling overly full at any one time.

4. Strength Training: Incorporating strength training exercises into your routine can help you build muscle mass, which is a healthy way to gain weight. Since you mentioned that you have a physically demanding job, you might already be engaging in some physical activity, but targeted strength training can be beneficial. Exercises such as weight lifting, resistance band workouts, or bodyweight exercises (like push-ups and squats) can help you build muscle.

5. Hydration: While staying hydrated is crucial, be mindful of how much water you drink before and during meals, as excessive fluid intake can lead to a feeling of fullness that might prevent you from eating enough. Try to drink fluids between meals rather than during them.

6. Consult a Professional: Since you have been struggling with your weight for a long time, it may be helpful to consult with a healthcare professional, such as a registered dietitian or a nutritionist. They can help assess your dietary habits, recommend a personalized meal plan, and monitor your progress.

7. Monitor Your Progress: Keep track of your weight and dietary intake. This can help you identify what works and what doesn’t. If you notice any significant changes or if you continue to struggle, it’s essential to seek medical advice to rule out any underlying health issues.

8. Mental Health: Lastly, consider the psychological aspect of weight gain. Stress and anxiety can impact your appetite and eating habits. If you find that stress is affecting your ability to eat or gain weight, it may be beneficial to speak with a mental health professional.

In conclusion, gaining weight in a healthy manner requires a combination of dietary adjustments, physical activity, and possibly professional guidance. Focus on nutrient-dense foods, increase meal frequency, and incorporate strength training into your routine. With patience and persistence, you can achieve your weight gain goals. Remember, it’s essential to prioritize your health and well-being throughout this process. Good luck!

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