We all know someone who stays skinny despite eating large amounts of food every day. Perhaps that someone is you. But is it a good thing or a bad thing? In this article, we explore what it means to have a fast metabolism and how you can gain weight healthily to reach your fitness goals and achieve the body type you desire. Keep reading to learn more about this nutritional hack!
Understanding Your Metabolism
Metabolism or resting metabolic rate is the rate at which the body burns calories at rest in order to sustain an individual [1]. Someone who is believed to have a “slow metabolism” needs fewer calories as their energy expenditure is easily met by burning what they consume. This also means that they can gain weight faster because of excess calories as the rate at which their body burns calories is slower. If a person is said to have a “fast metabolism”, their body burns calories quicker, so they need more of it to function and lose weight faster. This makes it difficult to maintain or gain weight [2].
Understand your body better:
How Many Calories Should I Burn a Day?
Signs of a Fast Metabolism
To know your body better and understand if you have a fast metabolism, try to look out for these signs:
- You burn calories quicker and have a hard time keeping weight on your body
- Frequent urination and bowel movement
- Often hungry because of energy expenditure
- Irregular menstrual cycles
- Insomnia
- Excessive sweating
Nutrition Strategies for Healthy Weight Gain
To gain weight in a healthy and sustainable way, it’s all about fueling your body with the right nutrients and creating a calorie surplus:
1. Create a Calorie Surplus
To gain weight, you need to consume more calories than your body burns. Aim for an extra 500-1000 calories per day [2]. Use a calorie calculator or consult a dietitian to find out exactly what you need for your calorie intake!
2. Go for Nutrient-Rich Foods and Healthy Fats
Fill your plate with whole, unprocessed foods like fruits, veggies, whole grains, and lean proteins. These nutrient-dense foods not only fuel your body but also provide essential vitamins and minerals that support overall health. Healthy fats are your friend when it comes to weight gain! Foods like avocado, nuts, seeds, olive oil, and fatty fish pack in more calories and support muscle growth.
3. Boost Your Protein Intake
Protein is key for building muscle and gaining weight. Try for 1.5-2 grams of protein per pound of body weight each day. Include protein-packed foods like eggs, lean meats, fish, and dairy, or supplement with protein shakes if needed.
4. Snack More Often
Instead of forcing down huge meals, try eating 5-6 smaller meals or healthy snacks throughout the day. This keeps your energy steady and helps you get in those extra calories without feeling overly full.
5. Care for Your Gut Health
A happy gut means better nutrient absorption! Eat an anti-inflammatory diet, manage stress, and consider probiotics if needed to keep your digestive system working smoothly.
6. Make Meals Enjoyable
Stress can kill your appetite. So, make meal times a fun, relaxing experience! Try eating with family or friends, creating a peaceful atmosphere, and focusing on enjoying your food. This not only improves digestion but helps you eat more.
By following these simple steps, you’ll support your body with the right calories, nutrients, and strength training to achieve healthy weight gain—without sacrificing overall health!
Recipes to try:
10 High-Protein Cottage Cheese Recipes: Sweet and Savoury
15 Healthy Vegetarian Recipes For Dinner
Exercise Strategies for Weight Gain
To gain weight the healthy way, focus on exercises that build lean muscle and support your calorie surplus. Here’s how to make it happen:
1. High-Volume Resistance Training with Progressive Overload
Incorporate compound exercises like squats, deadlifts, and bench presses with 6-12 reps and 3-4 sets. This is the key to building muscle mass and boosting strength. Challenge your muscles by gradually increasing weight, reps, or sets. This constant progression ensures your muscles grow over time.
2. Add Calisthenics
Body-weight exercises like push-ups, pull-ups, and squats enhance muscle endurance and complement your resistance workouts.
3. Keep Cardio Low-Intensity
Opt for low-intensity cardio like walking to maintain cardiovascular health while preserving muscle mass and avoiding excess calorie burn.
4. Pair Protein with Strength Training
Boost muscle growth by combining resistance training with plenty of protein. Research shows protein supplementation can increase lean muscle mass by 27% when paired with strength training [3].
By following these strategies, you’ll build lean muscle, maximize your weight gain, and stay healthy along the way!
More Tips for Healthy Weight Gain
If hitting your protein goals through food is tricky, whey protein shakes are a great option to fuel muscle growth. Boost the calories by mixing in ingredients like nut butter or fruit, and you can also consider adding creatine or HMB to your routine to enhance muscle strength and growth.
Make sure to get 7-9 hours of sleep each night. This is when your muscles repair and grow stronger. Poor sleep can interfere with muscle-building and appetite regulation.
By following these tips, you’ll maximize muscle growth and support healthy weight gain in a balanced, sustainable way.
Tracking Progress and Staying Motivated
In order to keep pushing and not give up hope, monitoring your daily progress can prove to be very helpful. According to your results, you can also have an understanding of whether your strategy is proving to be effective or if it requires any change. It is important to keep in mind that progress is essential, not perfection and that realistic goals are the way to go.
You may also like:
How to Measure Hips To Track Your Workout Progress and Health
8 Signs Your Glutes Are Growing And Ways To Keep It Up
Conclusion
We hope you now have enough answers for how to gain weight with a fast metabolism, along with some clarity on how you can achieve the body fat percentage and muscle mass that you desire. To learn and understand your body better and for diets and exercises to achieve your body goals, check out the JustFit app with its free 7-day trial!
More nutritional hacks:
How can I gain weight with a fast metabolism?
How can I bulk up fast with a fast metabolism?
Which food is best for weight gain?
Ten Haaf, D. S. M., Eijsvogels, T. M. H., Bongers, C. C. W. G., Horstman, A. M. H., Timmers, S., de Groot, L. C. P. G. M., & Hopman, M. T. E. (2019). Protein supplementation improves lean body mass in physically active older adults: a randomized placebo-controlled trial. Journal of cachexia, sarcopenia and muscle, 10(2), 298–310. Available at: https://doi.org/10.1002/jcsm.12394
LeWine, H. E. (2024b, April 16). Does metabolism matter in weight loss?. Harvard Health. Available at:https://www.health.harvard.edu/does-metabolism-matter-in-weight-loss#:~:text=Metabolism%2C%20or%20metabolic%20rate%2C%20is,of%20fat)%20for%20use%2
Weight gain calculator: Put on Lean Muscle mass. Calculators.org. (n.d.). Available at: https://www.calculators.org/health/weight-gain.php
