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Weight loss is a serious issue in Canada. Consumers constantly see advertisements and news reports on trendy diets, flashy products and magic pills promising to help them lose weight.

Given that the ongoing “battle of the bulge” is front and center for so many people, being too thin may seem like a good problem to have. But the reality is that being underweight can cause health problems.

Path to improved wellness

Fat has a bad reputation for causing people to be overweight and develop obesity. However, not all fat is bad. In fact, breaking down and storing energy (or calories) as fat is just one of the many ways the body uses food to function, heal and grow.

Stored energy from fat helps you get through a strenuous job or workout. It also plays a key role in brain development, preventing inflammation (swelling) and blood clots. Fat also contributes to healthy hair and skin as well.

Using a tool to calculate your body mass index (BMI) can help determine if you’re underweight. Your healthcare provider can also help determine if you’re underweight based on your height, weight, what you eat and your activity level.

Your healthcare provider may put you on a weight gain program if you are underweight. However, this is not permission to go crazy with junk food. Healthy weight gain requires a balanced approach, just like a weight loss program.

Eating junk food may result in weight gain. However, it will not satisfy the nutrition your body needs. Even if the fat, sugar, and salt in junk food doesn’t result as extra weight, it can still harm your body. For healthy weight gain, the following tips can help:

• Add healthy calories. You don’t need to drastically change your diet. You can increase calories by adding nut or seed toppings, cheese, and healthy side dishes. Try almonds, sunflower seeds, fruit, or whole-grain, wheat toast.
• Go nutrient dense. Instead of eating a lot of empty calories and junk food, focus on eating foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite.
• Snack away. Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also enjoy snacks that contain “good fats,” which are important for a healthy heart. Examples include nuts and avocados.
• Eat mini-meals. If you’re struggling with a curbed appetite due to medical or emotional issues, taking in large portions of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.
• Bulk up. While too much aerobic exercise will burn calories and ultimately work against your weight goal, strength training– such as weight-lifting or yoga–can help you gain weight by building muscle.

Before beginning any major weight gain program, be sure to consult your healthcare provider. Being underweight may indicate an underlying health issue, which won’t be corrected by diet changes. Your healthcare provider also will be able to help you track your progress and make sure that healthy changes are taking place.

Things to consider

People who are underweight typically are not getting enough calories to fuel their bodies. Often, they are also suffering from malnutrition, since they aren’t taking in enough vitamins and minerals from their food. If you’re underweight, you may be at risk for the following health issues:

• Delayed growth and development. This is especially true in children and teens, whose bodies need plenty of nutrients to grow and stay healthy.
• Fragile bones. A deficiency in vitamin D and calcium along with low body weight can lead to weak bones and osteoporosis.
• Weakened immune system. When you don’t take in enough nutrients, your body cannot store energy and may also have difficulty fighting illness. It may also be difficult for your immune system to bounce back after being sick.
• This condition can be caused by iron deficiency, folate deficiency and vitamin B12 deficiency, resulting in dizziness, fatigue and headaches.
• Fertility issues. In women, low body weight can lead to irregular periods, lack of periods and infertility.
• Hair loss. Low body weight can cause hair to thin and fall out easily. It can also cause dry, thin skin and teeth health issues.

Some underweight people are physically healthy. Low body weight can be due to a variety of health conditions, including:

• If you’ve been thin since high school and being thin runs in your family, it’s likely that you were born with a higher-than-usual metabolism. You also may have a naturally small appetite.
• High physical activity. If you’re an athlete, you are probably aware that frequent workouts can affect your body weight. However, high physical activity can also flow from an active job or an energetic personality. If you’re on your feet frequently, you may burn more calories than people who are more sedentary (inactive).
• Being sick can affect your appetite, as well as your body’s ability to use and store food. If you’ve recently lost a lot of weight without trying, it may be a sign of disease, such as thyroid problems, diabetes, digestive diseases or even cancer. Be sure to talk to your healthcare provider about sudden weight loss.
• Certain prescription medicines can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and worsen weight loss from illness.
• Psychological Issues. Our mental well-being affects every part of our lives. Factors like stress and depression can disrupt healthy eating habits. Severe body image fears and distortions can also lead to eating disorders. If you’re suffering from damaging emotional issues, be sure to talk to your healthcare provider. They can help you get the care, assistance or counseling you may need.