Get Active and Be A Healthy Weight  / 积极活动以保持健康体重

If someone has a body mass index (BMI) below their healthy weight range it may mean that they are underweight. According to Center for Disease Control and Prevention (CDC), underweight is when the BMI is below normal range; 18.5 kg/m².

当某人的体重指数（BMI）低于其健康体重范围，这可能意味着他们的体重不足。根据疾病控制和预防中心（CDC）显示，当体重指数低于正常体重18.5 kg/m²  就是体重不足。

Classification of BMI / 体重指数（BMI）的分类:

Underweight / 体重不足: below 18.5 kg/m²

Normal / 正常: 18.5 kg/m² – 24.9 kg/m²

Overweight / 超重: 25.0 kg/m² – 29.9 kg/m²

Obese / 肥胖: Above 30.0 kg/m²

* Keep in mind that body mass index is not a diagnostic measure. If your BMI falls below 18.5, you are not necessarily in harm’s way because of your weight. These calculations may be slightly inaccurate for a person such as athlete; whose body has a significant amount of muscle. This is because muscle weighs more than fat.

* 切记，体重指数不是一种诊断措施。如果您的体重指数低于18.5，并不代表您会因为您的体重而受到伤害。这些计算法对于身体有很多肌肉的运动员来说可能会稍微不准确。这是因为肌肉的重量超过脂肪。

I’m a big eater. Why is it hard for me to gain weight? / 我是个吃货，但为什么我很难增加体重呢？

There are a variety of reasons why a person is underweight. Some people are overweight because it runs in their family. Some people also have higher metabolism.  If a person has a high metabolism, they may not gain much weight even when eating high-energy foods. Exercise also can contribute to lower body weight. Athletes or people who engage in high levels of physical activity, such as runners, may burn significant amounts of calories that result in low body weight.

一个人体重不足的原因有很多种。有些人超重是因为基因因素。有些人也有更高的新陈代谢。当一个人的新陈代谢很高，即使他们吃高能量的食物也不会增加体重。运动也有助于降低体重。运动员或从事高水平体力活动的人，如跑步者，会燃烧大量的卡路里，而不增加体重。

Persons with cancer, diabetes or thyroid disorder may experience loss of appetite and result in lower body weight. You should get your blood checked to make sure you do not have diabetes or thyroid disorder. Poor mental health can affect a person’s ability to eat, including depression, anxiety, and eating disorders, such as anorexia and bulimia. Each of these conditions can affect a person’s body image and appetite.

癌症患者、糖尿病患者或甲状腺疾病患者可能会出现食欲不振进而导致体重下降。血液检查或体检可以确保我们没有患上糖尿病或甲状腺疾病。精神状况不佳也会影响一个人的饮食能力，包括抑郁、焦虑和饮食失调，如厌食症及贪食症。这些都会影响一个人的身体形象和食欲。

Are there any effects of being underweight? / 体重不足的影响

Not all those who are underweight experience side effects of being underweight. However, some of them may experience symptoms such as: –

不是所有体重不足的人会出现副作用。然而，有些人会出现以下症状：

• Fragile bones or osteoporosis / 脆弱的骨骼或骨质疏松症
• Decreased immune system / 免疫系统降低
• Irregular menses / 不规律的月经
• Anaemia / 贫血
• Growth and development issues, especially in children and teenagers / 成长和发育困难，尤其是孩童和青少年

Tips to gain healthy weight from our dietitian, Syifa / 从我们的饮食治疗师，Syifa所获得的健康体重提示

• Set a regular meal time. This is to ensure your calorie intake is consistent every day. Remember, do not skip meals!

设定正常的用餐时间。这是为了确保您的卡路里摄取量每天都保持一致。切记，不要不吃饭！

• Eat small and frequent. My suggestion is for you to have 3 main meals; breakfast, lunch and dinner. Add 3 more snacking time; morning tea, afternoon tea and supper.

小份和频繁的吃法。我建议3顿主餐；早餐、午餐和晚餐。再加上3个零食时间；早茶、下午茶及夜宵。

• Eat extra portion. You can top off your food with extra calorie such as cheese or scrambled egg.

份量多一点。您可以在您的食物中加入奶酪或炒蛋来增加您的卡路里摄取量。

• Try high-calorie snacks. Instead of only fruits, why don’t you try fruit milkshake or smoothies. But be mindful of excess sugar and fat. Most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.

尝试高热量的零食。除了水果，您可以尝试水果奶昔或冰沙，但是要注意多余的糖分和脂肪。我们应选择健康且提供卡路里以外的营养零食。麸皮松饼、酸奶和燕麦棒都是不错的选择。

• Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals, fruits and vegetables, dairy products, lean protein sources, nuts and seeds.

选择营养丰富的食物。选择全麦面包、意大利面和谷物、蔬菜水果、乳制品、精益蛋白质来源、坚果和种子类食物是作为整体健康饮食的一部分。

• Avoid drinking with meals. It will make you full faster and blunt your appetite. It is advisable for you to drink 30 minutes after a meal.

膳食时，避免喝饮料。它会让您很快有饱和感，进而削弱您的胃口。建议您在饭后30分钟后才喝饮料。

• Please exercise. You can do weightlifting or strength training to build muscle, thus helping you gain weight.

请运动。您可以做举重或力量训练来锻炼您的肌肉，从而帮助您增加体重。

At the end of the day, changes do take time. The key is to be patient and consistent. In conclusion, we all share the same goal, to feel and be healthy. So, go seek knowledge and start now!

想要拥有正常的体重需要时间，关键是要有耐心和坚持。总之，我们都有着共同的目标去感受及变得更健康。因此，就让我们去寻求知识，立即开始吧！