How to Address Concerns About Being Underweight in Adolescents?

How should I proceed?

Hello Dr.
Chi Ming-Hua, I am currently in the second year of junior high school.
My height is 160 cm (not measured), and my weight is between 44 to 46 kg (it keeps changing).
Every time my friends and family see me, they say I am too thin.
In school, I feel physically smaller than others.
I finish all my lunch, but I still remain very thin.
Could it be due to malabsorption or possibly pinworms? I am troubled by this every day and hope you can provide some advice (the more simple daily life suggestions, the better).

Chen, 10~19 year old female. Ask Date: 2001/06/02

Dr. Qi Minghua reply Nutrition

Based on your height of approximately 162 cm, your ideal weight range should be between 52 to 63 kg, which indicates that you are indeed underweight.
If you want to gain weight, the key is to eat smaller, more frequent meals.
In addition to your three main meals, you can include snacks such as milk, sandwiches, or cheese bread that are high in protein and calories.
This will help increase your total caloric intake and gradually promote weight gain.

Regarding the contents of your lunch box, if it contains 700 to 800 calories, it should be sufficient for a meal.
However, if it only has 400 to 500 calories, it would be inadequate for you as a second-year junior high school student.
In summary, please drink a glass of milk in the morning and evening, and consume 1.5 to 2 bowls of rice for each meal.
Include 5 to 6 servings of fish, meat, soy products, and eggs, and eat three servings of vegetables and 2 to 3 pieces of fruit daily.
With these snacks included, you can achieve a daily caloric intake of 2600 to 3000 calories.
Since you are still growing, insufficient caloric intake will hinder both your height and weight gain.
Please consult a nutritionist at a nearby hospital to help you understand the underlying reasons.

Reply Date: 2001/06/02

More Info

Addressing concerns about being underweight in adolescents is a multifaceted issue that requires a careful and compassionate approach. As an adolescent, your body is still growing and developing, and maintaining a healthy weight is crucial for your overall health and well-being. Here are some strategies and considerations to help you address your concerns about being underweight.

Understanding Your Weight
First, it’s important to understand what being underweight means in the context of your age and height. The Body Mass Index (BMI) is a common tool used to assess whether an individual is underweight, normal weight, overweight, or obese. For adolescents, BMI percentiles are often used, taking into account age and sex. If your BMI falls below the 5th percentile for your age and sex, you may be considered underweight. However, it’s essential to consult with a healthcare professional to get an accurate assessment of your weight status.

Possible Causes of Being Underweight
1. High Metabolism: Some individuals naturally have a faster metabolism, which means they burn calories more quickly than others. This can make it challenging to gain weight.

2. Nutritional Deficiencies: If your diet lacks essential nutrients, it can affect your weight and overall health. Ensure you are consuming a balanced diet that includes a variety of food groups.

3. Medical Conditions: Conditions such as hyperthyroidism, diabetes, gastrointestinal disorders, or even parasitic infections can lead to weight loss or difficulty gaining weight. If you suspect any underlying health issues, it’s crucial to consult a healthcare provider.

4. Psychological Factors: Stress, anxiety, or depression can affect your eating habits and lead to weight loss. It’s important to address any emotional or psychological concerns you may have.

Practical Steps to Gain Weight Healthily
1. Increase Caloric Intake: Aim to consume more calories than you burn. This can be achieved by eating more frequent meals and snacks throughout the day. Focus on nutrient-dense foods that are high in calories but also provide essential nutrients. Examples include:
- Nuts and nut butters
- Avocados
- Whole grains (like oats and whole-grain bread)
- Dairy products (like cheese and yogurt)
- Healthy oils (like olive oil and coconut oil)
2. Choose Nutrient-Rich Foods: Incorporate foods that are rich in vitamins and minerals. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats. A well-rounded diet will support your growth and development.

3. Strength Training: Engaging in strength training exercises can help you build muscle mass, which can contribute to healthy weight gain. Focus on exercises that target major muscle groups, and consider working with a trainer or physical education teacher to develop a safe and effective routine.

4. Stay Hydrated: While it’s important to drink fluids, avoid filling up on low-calorie beverages before meals. Instead, drink calorie-rich smoothies or shakes that can provide additional nutrients and calories.

5. Monitor Your Progress: Keep track of your weight and dietary intake. This can help you identify patterns and make necessary adjustments. If you notice that you’re not gaining weight despite your efforts, it may be time to consult a healthcare professional.

6. Seek Professional Help: If you’re concerned about your weight or eating habits, consider speaking with a registered dietitian or a healthcare provider. They can provide personalized guidance and support tailored to your specific needs.

Conclusion
Being underweight can be a source of concern, especially during adolescence when self-image and peer perceptions are significant. However, it’s essential to approach weight gain in a healthy and sustainable manner. Focus on nourishing your body with the right foods, engaging in physical activity, and addressing any underlying health issues. Remember, your health is the most important factor, and seeking support from professionals can help you navigate this journey effectively.

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