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Advice on ideal body weight and diet for underweight
hi i am 17 years old and my height is 5 foot 2" and my weight is 5 and half stones which i think is vey low, can you please tell me the average weight for my age, and what i should do?
(10 May 2006)
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Your IBW (ideal body weight) is 53.18 kgs (+-5.3 kgs) or 116.9 pounds which means that your minimum weight acceptable is 47.8 kgs or 105.16 pounds. Since you weigh 5.5 stones which is 34.9 kgs or 76.78 pounds, you are at least 13 kgs underweight or 28.6 pounds below the acceptable lower end of your ideal body weight. This means you need to gain at least 13 kgs to be at the least acceptable weight.
It is very essential for you to gain weight. Being underweight predisposes you to an increased risk of developing diseases due to low immunity. There is also a reduced capacity for sustained heavy work and low productivity.
First and foremost, it is important to find out and deal with the cause for being underweight. If there any emotional issues which are directly affecting your food intake, they need to be dealt with first. Anorexia Nervosa is an eating disorder in which a person refuses to eat food due to psychological (mental) illness. It is necessary for such a person to make special efforts to put on weight until desirable weight is attained.
Secondly, a balanced diet high in calories, proteins, and fat with liberal vitamin intake is recommended.
Calories / Energy: Your caloric requirement will depend upon your activity level too. To gain weight, you need to eat in excess of the energy requirement. An additional 500 calories per day is recommended. If weight gain desired is more, daily energy intake may be increased by 1000 kcal. The increase should be gradual over 1-2 weeks otherwise digestive disturbances may occur.
Protein: A high energy intake must be accompanied by a high intake of protein to build up the muscle tissue. A daily intake of 1.5 to 2g protein per kg body weight is therefore recommended. Easily digestible protein foods of high biological value like milk, eggs, and a combination of cereals and pulses should be included in the diet.
Carbohydrates: A high carbohydrate intake helps to meet the energy needs as well as have a protein sparing action. Sugar, honey, cereals, starchy vegetables and fruits must therefore be included in plenty in the diet. The bulk of the diet should, however, not be increased as it cuts down on food intake. Fiber intake should be only sufficient enough to regulate bowel movement.
Fats: Although fats are energy dense food and help to reduce the bulk of the diet, they must be provided only in moderation so as partly meet energy needs but not to exceed tolerance limits. Emulsified fats like butter, cream and whole milk are better tolerated.
Minerals and Vitamins: The diet must be liberal in mineral and vitamins to help regain health. Supplements may be given to combat any accompanying nutritional deficiency. Including plenty of vegetables, fruits, whole grain cereals and pulses, particularly in sprouted form help in ensuring an adequate intake of minerals and vitamins.
Exercise
Just as exercise is essential for an effective weight loss program, it is equally important in a weight gain program. Exercise benefits those who are underweight by stimulating their appetite to improve the intake of calories. It also helps in improving muscle tone, especially of the digestive system, resulting in better absorption and assimilation of food which helps tremendously in weight gain. Exercise helps to increase lean weight and prevent fat accumulation. It also increases strength and endurance.
Some simple rules that can be followed are:
R An underweight person can’t initially adjust to a higher calorie intake. Hence it is sensible to begin with your present diet and modify the same in quality and quantity until the desired calorie level is reached.
R Meal times should be as attractive and pleasant as possible.
R Small but frequent meals should be taken. At least 6 small meals are advisable. Mid-morning and mid-afternoon snack, in addition to the regular meals don’t give better results. Instead they interfere and decrease appetite for the rest of the meals. On the other hand bed-time snacks are more helpful.
R No food should be forced for eating. Whatever food is appreciable at whatever time of the day by the person should be encouraged. Mild coaxing might be helpful but pushing too hard might cause harm.
R No topics about food and their importance should be discussed during meal times, especially if it is undesirable for the person concerned.
Always try to be positive and stress free. Being positive solves half of all our problems.
You can also read more about your condition on this site:
http://www.home-remedies-for-you.com/remedy/Underweight.html
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answered by P P on 15 Jun 2006, 11:48:11
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