Gaining weight can be a struggle for many individuals with high metabolism. Metabolism is the process by which the body converts food into energy, and having a fast metabolism means your body is burning calories more rapidly, which makes it difficult to put on weight.

You might feel like you’re eating too much, but your weight isn’t responding. Don’t worry, that feeling is common in people with a fast metabolism, and there are several ways to go about it.

In this guide, we’ll cover how to gain weight with a high metabolism and finally reach the weight you’ve been dreaming of, the healthy and efficient way.

What Is a Fast Metabolism?

How Does Metabolism Work?

Metabolism is the body’s process of converting food into energy. It involves two main activities that go on at the same time:

• Anabolism - building up body tissue and energy stores
• Catabolism - breaking down body tissues and energy stores for fuel

After we eat food, the digestive system:

• breaks down proteins into amino acids
• turns fat into fatty acids
• turns carbs into simple sugars

Basal Metabolic Rate (BMR) is the energy your body needs to perform basic functions at rest, while metabolism includes physical activity.

How To Control Your Metabolism

You can’t control the time it takes your body to convert food into energy. The metabolism is influenced by many factors such as:

• Age
• Gender
• Muscle mass

However, you can control other factors that influence your weight, like physical activity and diet.

How To Gain Weight With a Fast Metabolism

If you have a fast metabolism and struggle to put on weight, don't worry - there are strategies you can implement to help you achieve your weight gain goals. Here are some effective ways to gain weight with a fast metabolism:

If you have a fast metabolism and struggle with seeing the numbers on the scale go up, don’t worry - there are easy and healthy ways to help you achieve your weight goals.

Here are some effective ways to gain weight with a fast metabolism:

Increase Daily Caloric Intake

One of the key principles of gaining weight is to consume more calories than your body burns. Focus on calorie-dense foods like nuts, avocados, and oils to increase your daily caloric intake.

This shouldn’t be a surprise to you.

In order to gain weight, it’s essential to eat more calories throughout the day.

A caloric surplus means your body is getting more calories than it needs, which helps it expand and store those calories either in fat or muscle.

Use a calorie calculator to calculate the amount of calories you need daily to gain weight, and then actively work towards that number each day.

A calorie surplus can be reached easier with supplements, like protein bars, cookies, or protein powders.

Eat Smaller Meals More Frequently

For some people, eating smaller portions more frequently works better and helps them get more food into the body.

Instead of trying to eat three large meals a day, try spreading your meals across five to six smaller portions. This will help you consume more calories without feeling overwhelmed or bloated.

Make sure to include a protein source with each meal, like chicken, fish, eggs, tofu, or Greek yogurt.

Get Enough Protein

Protein is essential for building muscle mass. Include protein-rich foods like chicken, fish, eggs, and dairy in your diet to support muscle growth and weight gain.

Protein is essential for muscle growth and repair, which is crucial for weight gain. You don’t want all the weight you gain to be fat, right?

Aim to consume 1.5-2 grams of protein per pound of body weight per day. This will help your body build and repair muscle and increase your weight gain.

If you’re struggling with protein intake, consider supplementing it with protein powders and shakes.

Eat Nutrient-Dense Foods

Nutrient-dense foods, like whole grains, fruits, vegetables, and healthy fats provide essential vitamins and minerals that support overall health and well-being. 

They’re a great and a healthy way to consume your calories, unlike processed food, which gives you plenty of calories with little to no nutritional value.

However, the problem with nutrient-dense foods is that they are more filling and most will struggle with eating enough of them.

Get Enough Sleep

During workouts, you tear muscles and let them build and repair into stronger ones.

The actual process of repairing and building muscle happens during night, when you’re sleeping.

Aim for 7-9 hours of sleep to allow your body to fully recover and build muscle. Lack of sleep can also lead to decreased energy levels, which impacts workout performance.

Work Out And Lift Weights

When you’re looking to gain weight, staying in a caloric surplus can only go so far. Exercise ensures that the extra calories you consume are being used to grow lean muscle rather than being stored in fat.

Resistance training is essential for increasing muscle mass, and it is also recommended to avoid cardio exercises to avoid unnecessary calorie depletion.

Use Protein Supplements

If you struggle to meet your protein requirements through food alone, consider using protein supplements like whey protein powder. Protein shakes can be a convenient way to increase your protein intake and support muscle growth.

In order to build and repair muscle, it’s essential to get enough protein daily. This can be tough to do through food alone.

Protein shakes are a tasty drink that can help you get more protein into your diet, and they you can add other ingredients to add more calories to them.

Make sure you’re using a clean and healthy protein powder and mixing it with a liquid you like. If you’re not sure what to mix protein powder with, check out our guide.

How To Track Weight Gain Progress

If you’re consistently working towards gaining weight, you need to monitor your progress to make sure you’re on the right track.

By tracking your progress you can make informed decisions about your next set of workouts, meals, and supplements.

The best way to track your progress is to measure your body weight regularly and write down your measurements. You can also take measurements such as chest, waist, bicep, and tricep circumference, which will give you a better idea of where the extra weight is going.

1. Keep a diary to monitor your calorie intake and training schedule
2. Be consistent. Track calories every day and make sure you’re in a surplus
3. Set realistic goals. Don’t be disappointed with smaller gains.
4. Listen to your body. Watch how your body reacts to changes

Conclusion

Gaining weight the healthy way is a challenging and a long process, but it’s most definitely not impossible. Progress takes time, so be patient with yourself and stay motivate throughout the process. You’ve got this!