Determining whether 90 lbs is underweight requires understanding body mass index (BMI), a measure used to assess an individual’s weight in relation to height. BMI provides a reliable estimate of body fat, which helps classify weight status into underweight, normal, overweight, and obese categories. For adults aged 20 years and over, a BMI below 18.5 is considered underweight, while a healthy BMI range falls between 18.5 and 24.9.
For a person who is 5 feet (60 inches) tall, the healthy weight range, based on BMI, is 104 to 145 lbs. Therefore, at 90 lbs, a 5-foot individual would be considered underweight. It’s important to note that BMI is not an exact measure of body fat and does not account for muscle mass or body composition. However, it can serve as a useful starting point for determining if someone’s weight is within a healthy range.
Understanding the potential health concerns associated with being underweight is essential. Underweight individuals may experience a weakened immune system, increased risk of nutrient deficiencies, and higher susceptibility to infections or diseases. Additionally, being underweight can lead to poor bone health, fertility issues, and a greater likelihood of developing eating disorders. Counseling with healthcare professionals is crucial for underweight individuals to address underlying causes, develop healthy eating and exercise habits, and monitor their overall well-being.
How to Calculate BMI
Calculating BMI is a simple process that can be done manually or using online calculators. The formula for BMI is weight in kilograms divided by height in meters squared (kg/m2). To calculate BMI in pounds and inches, divide weight in pounds by height in inches squared, then multiply by 703.
For example, if you weigh 90 lbs and are 5 feet tall, your BMI would be calculated as:
BMI = 90 lbs / (60 in x 60 in) x 703
BMI = 15.9
Also read: Convert 87 kg to lbs: A Comprehensive Guide
According to this calculation, a 90-lb individual who is 5 feet tall would be considered underweight, as their BMI falls below the healthy range of 18.5 to 24.9.
Methods for Gaining Weight Healthily
Gaining weight healthily for individuals who are underweight requires a combination of balanced nutrition and regular exercise. Here are some practical approaches to promote healthy weight gain:
1. Eat Nutrient-Rich Foods:
- Include protein-packed foods like lean meats, fish, eggs, and dairy products to support muscle growth and repair.
- Consume complex carbohydrates, such as whole grains, fruits, and vegetables, to provide sustained energy.
- Choose healthy fats from sources like nuts, seeds, and olive oil to aid in calorie intake and nutrient absorption.
2. Increase Caloric Intake:
- Aim for a gradual increase in calorie consumption by approximately 250 to 500 calories per day.
- Eat small, frequent meals throughout the day to avoid feeling overwhelmed and promote better digestion.
- Include calorie-dense snacks like nuts, dried fruits, and yogurt between meals to boost energy levels.
3. Engage in Resistance Training:
- Incorporate resistance training exercises, such as weightlifting or bodyweight exercises, into your routine to build muscle mass.
- Focus on compound exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses.
- Lift weights that challenge your muscles and perform each exercise with proper form to prevent injuries.
Examples of Nutritious Meals for Weight Gain
Here are sample meal ideas that can help underweight individuals gain weight healthily:
1. Breakfast:
- Oatmeal with berries, nuts, and a drizzle of honey
- Scrambled eggs with whole-wheat toast and avocado
- Fruit smoothie made with yogurt, protein powder, and bananas
2. Lunch:
- Grilled chicken breast with brown rice and steamed vegetables
- Lentil soup with whole-grain bread
- Tuna salad sandwich on whole-wheat bread with lettuce, tomato, and avocado
3. Dinner:
- Baked salmon with roasted vegetables and quinoa
- Beef stir-fry with brown rice
- Chicken and vegetable curry with whole-wheat naan
List of Foods to Avoid When Underweight
- Processed foods and sugary drinks: These foods are high in empty calories and provide little nutritional value.
- Foods with high amounts of saturated and trans fats: These fats can raise cholesterol levels and increase the risk of heart disease.
- Excessive caffeine and alcohol: These substances can interfere with sleep and nutrient absorption.
Conclusion
Whether “90 lbs is underweight” depends on an individual’s height and BMI. Following a healthy diet and exercise program can help individuals gain weight safely and effectively. Consulting a healthcare professional is recommended for personalized guidance and monitoring of progress.