While many Canadians are struggling with carrying too much weight, there are also many people who have the opposite problem.
In our nutrition counselling practice, we hear from concerned parents with children who have fallen off their growth curve or have kids who are bullied because they are small. We also work with athletes, especially teens with high-energy demands on top of growth and development needs. Third, we see defeated adults who need support to gain weight since so many of their overweight friends and family think it is a joke that they can’t gain weight.
Reasons for being underweight
Similar to obesity risk factors, there is no single cause for being underweight. Consuming too little calories, exercising heavily or having “lean genes” or a genetic predisposition for a higher metabolic rate. Sometimes weight loss has occurred because of medication side-effects, significant emotional stress, depression, an eating disorder, hyperthyroidism, diabetes, cancer or other serious medical concern. It is really important to see your doctor to get to the root of the cause, especially if you have experienced a significant or rapid change in your weight.
For parents of infants and young children, ask your physician for copies of the growth curves for your children at each checkup so you are mindful of your child’s own unique growth pattern. Significant changes down or up to the expected growth curve is what you are watching for and provides much better information than simply examining their height and weight. Work with a pediatric dietitian and your family doctor to review the recommended amounts of milk and juice for the age of your child since too much can hinder your child’s appetite for solid foods and lead to growth issues.
Concerns if you are underweight
If you are underweight you may be at risk for poor energy levels, mood disorders, infection, compromised immunity and disruptions in your hormone balance. You may also be at risk for osteoporosis, anemia, hair loss and muscle loss. Underweight females are also at risk for amenorrhea, fertility issues and pregnancy complications.
Putting on healthy pounds
The biggest thing to keep in mind if you are trying to increase your calorie level is that a relentless routine is required to see results. If you only consume extra calories for a few days but fall off later in the week due to busy schedules, lack of habit, stress or distraction, your weight won’t budge.
Have three meals and three snacks every day and keep a journal if needed for accountability. For older adolescents and adults, aim for an extra 500 or more calories per day on top of your current intake by increasing how much food you are currently eating or switching to higher calorie options.
Also keep in mind that while some people associate exercise with weight loss, healthy weight gain relies on physical activity to build and maintain lean body tissue.
10 healthy ways to increase your calories
While you may be tempted to fill up on extra calories from junk food, this isn’t the answer as this could negatively influence your health, energy, body composition and sports performance. Try these ideas instead:
Dietitian Andrea Holwegner, BSc, RD, “the chocoholic nutritionist”, owns Health Stand Nutrition Consulting Inc. Visit www.healthstandnutrition.com or phone 403-262-3466 for nutrition counselling, speaking engagements and to subscribe to her free monthly e-zine or blog. Twitter:@chocoholicRD