With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
You’ve probably come across people who can eat as much as they like without gaining any weight, or you’re such a person yourself. In contrast, there are also others who watch their diet yet find it difficult to lose weight. Here’s where metabolism comes into the picture. If you’re curious about the ways in which a fast metabolism can impact your weight or want to find out how to gain weight with a fast metabolism, continue reading.
If you’ve struggled with weight gain, you may think that it’s as easy as eating more and waiting for the results. This may be the case for some people, but for many, weight gain is determined by several factors that go beyond metabolism, diet, and even exercise. Let’s dive into all the whys and hows.
Metabolism, or metabolic rate, is the series of chemical reactions in a living thing that change food into the energy necessary for life. In other words, it’s the rate at which the body expends energy or burns calories. The body burns calories in several ways:
These four categories make up what is known as total daily energy expenditure (TDEE). Many factors can affect metabolism, including genetics, body size and composition, underlying health conditions, hormones, sex, diet, drugs, and age. When it comes to gaining weight with a fast metabolism, the approaches for men differ slightly.
Yes, there are ways to gain weight, even with a high metabolism. Firstly, you should figure out how many calories your body requires. Then, you can increase your daily calorie intake by 200-400 calories. This can help you to boost your weight steadily.
Generally, a fast metabolism means your body burns a lot of calories or has a high TDEE. This can make it challenging to put on weight and achieve the physique you’ve always wanted. Some strategies that could help you overcome this problem are eating more frequently and consuming plenty of carbs and proteins.
One option for reaching your weight gain goal is to aim for six meals daily, including three main meals and three snacks. This can prevent hunger and keep you feeling more energetic throughout the day as you supply your body with additional calories (13). Ensure you include more protein in your diet, which is essential for muscle repair. Aim to consume around 1 gram of protein for every pound of your goal body weight. Some of the best protein sources are meat, eggs, Greek yogurt, protein powder, and tofu (2).
In addition to these, you should also stay aware of your activity level. Make sure to include the calories burned from exercise in your calculations for calorie needs. Building lean muscle is an important part of weight gain goals. Opt for strength training exercises and calisthenics for beginners. Lastly, don’t forget that everyone’s body works differently. If you struggle to gain weight despite following these strategies, you should consult a healthcare professional for a structured plan.
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As is widely known, people with a fast metabolism burn more calories each day than those with a slower metabolism. A faster metabolism may occur due to a higher percentage of muscle mass. Usually, such people can eat more without worrying about weight gain. Even though this looks like an ideal situation, such people must also focus on their nutritional intake.
Here are some signs of a fast metabolism you may notice(19):
If you notice any of these signs, you should seek immediate help from your general physician. Look for ways to improve your health and increase your caloric intake.
An improved immune system is the perk you can enjoy if you focus on a healthy lifestyle. When your immune system is robust, you can also recover quickly when you fall sick. When your metabolism is healthy, you have plenty of energy to do things and handle stress well.
There are general tips that can help you gain weight fast and build muscle at the same time. There is no significant difference between female and male weight gain. If you have a fast metabolism, things you can do to add weight include (9):
There’s no better approach to gaining weight healthily with a fast metabolism than fixing your nutrition.
Your body needs a certain amount of calories in a day to perform daily activities. When you achieve a balance between calorie consumption and expenditure, your current weight will be maintained. The only way you can gain weight is to eat more calories than your body burns in a day for a specific period (18).
The best way to start is to define your daily energy requirements (TDEE) by using a calorie calculator. Having established this number, you should be aware that an ideal surplus should be approximately 200 – 400 calories per day.
If the surplus of calories will come from unhealthy processed foods, most of the weight you gain will come from fat. In the long term, this could lead to complications such as cardiovascular diseases, so it should be avoided. If you get a significant portion of your energy intake from high-quality whole foods, you can treat yourself occasionally to remain on track and motivated.
Eating smaller meals regularly is an effective way to reach and maintain the body’s calorie surplus requirement. If your calculated TDEE for gaining 1 pound of weight in seven days is 3,000 kcal/day, you can fulfill the requirement by eating three meals with 1,000 kcal each daily or six small meals with 500 kcal each.
The problem with opting for fewer meals is that you must eat every few hours, and this can be quite time-consuming. Furthermore, when you eat smaller meals, you’re more likely to increase your calorie intake to the amount needed without eating until you’re stuffed, which is an easier way of meeting your daily energy requirements.
The best way to ensure you meet the TDEE is by starting your day very early and distributing the meals evenly into six small meals, spreading the meals 2-3 hours apart. To gain weight healthily, you must do this consistently until you see results (8).
Although it’s not given much emphasis, adding some creativity to your daily menu can go a long way on your weight gain journey. What you need to do here is mix and match different foods, new seasonings, and new recipes to keep things from becoming boring. These new additions can be sauces, yogurts, spices, avocado or olive oil, and nuts.
Some easy ways to increase your calorie load to meet your needs include these items. For example, you can retain your meal routine and add 1-2 servings of thick mass gainer shake, and you’ll be good to go. You could also opt for protein shakes that are mixed with full-fat cream and blended with other items such as quick oats, peanut butter, fruits, and honey.
Read more: Does Protein Make You Gain Weight?
Choosing the right foods for your body is essential to nourish your body with the right minerals and compounds. The following are some of the best options you can include in your meals:
Milk is a wholesome food as it has all the required nutrients. It’s a complete protein source that can boost your muscle mass. Try adding 1-2 servings of milk daily with a meal or before/after your workouts.
Nuts are dense in calories and healthy fats (3). Just a handful of nuts daily with a meal can increase your calories and make you feel satiated. You can even add nut butter to snacks and dishes such as yogurts and smoothies to boost your calorie intake.
Rice is a cheap carb source that can help with weight gain. A small bowl of cooked white rice gives you approximately 204 calories, mostly from 44 grams of carbohydrates, and there’s hardly any fat in it (14).
Meat is one of the best muscle-building foods that is available. Steak and other lean red meats, in addition to chicken and ground turkey, are good for building muscle as they have all the essential amino acids, which help increase muscle mass. They also contain complete protein and fat, which can help you gain weight (7).
Foods such as corn and potatoes are delectable and can help you gain weight fast. They contain carbs and calories that can boost your muscle glycogen stores. They also contain nutrients and fiber, in addition to resistant starch that can nurture your gut bacteria (1).
Avocados, fish, and cereal are other food options you can include in your diet if you want to gain weight with a fast metabolism. The possibility of gaining weight overnight is one of the biggest hoaxes. A healthy diet and an active lifestyle can help you get fitter and feel better mentally.
Most of us have always assumed weight is lost through exercise. In some sense, this is true as we burn calories with exercise. However, what if we were to tell you that you can also gain weight through effective workouts? If you focus on muscle-building movements, you can increase your lean muscle mass, thereby increasing your weight using exercise.
Here are some exercises that can help you boost your weight and improve your muscle mass:
| Exercise | Muscles Targeted | |
|---|---|---|
| 1 | Push-ups | Shoulders, chest, triceps, |
| 2 | Pull-ups | Biceps, back (latissimus dorsi) |
| 3 | Squats | Quadriceps, hamstrings, glutes |
| 4 | Crunches | Rectus abdominis, obliques |
| 5 | Lunges | Hamstrings, glutes, calves, quadriceps |
| 6 | Bench dips | Triceps, chest, shoulders |
| 7 | Glute kickback | Glutes, hamstrings |
| 8 | Rows | Back, biceps |
| 9 | Deadlift | Glutes, hamstrings, back |
| 10 | Bench press | Shoulders, triceps, chest |
Strength training, whether with weights or calisthenics, has proven to be worth all the effort. However, you should take it slow initially. For example, you should look for a calisthenics back workout for beginners if you want to strengthen your back.
Some may wrongfully believe that calisthenics will lead to rapid weight loss. If you search online for “does calisthenics build muscle?” you’ll understand that these exercises could be a blessing for your muscular health. You can curate an exercise routine that includes each of these exercises. Make a schedule for the week and create any combination you like.
Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!
Several factors could be at play if you’re not gaining weight despite all your efforts, such as:
To deal with slow weight gain or no gain at all, you should watch what you eat and how much you move. Also, don’t think twice before seeking help from a medical professional, as they can guide you better and provide you with a structured plan.
No, fast metabolism doesn’t vanish as you age. It can naturally slow down with age due to a decrease in muscle mass and hormonal changes, but it isn’t something that disappears entirely. Some lifestyle interventions such as a healthy diet and targeted exercises can help maintain muscle mass, which can support a faster metabolism.
Putting on 10 kgs in 3 months is an ambitious goal. You should approach this with caution as you may indulge in unhealthy habits such as munching on junk food. Some tips such as regular exercise, eating frequently, and increased caloric intake can help you put on weight in your desired period.
A fast metabolism may leave you stuck in a rut. You may keep looking up how to gain weight with a fast metabolism. At times, you may not even be able to determine how to hit that target weight without eating junk and fast foods. You should immediately switch your perspective if this keeps you from living a healthy lifestyle. You can gain weight by eating some of the best foods out there. The rule of thumb is you should take it steady.
If you want to ace the race, simply replace unhealthy sugars and fats with healthier food options. And last but not the least – exercise!
Work on a strategic exercise plan to build your muscles and help you power through your days. Your body needs time to grow. Sleep tight and eat right, and the pounds will pile on!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!